The Ultimate Keto Buns

Last updated on April 23rd, 2018 at 03:46 am

For the past few weeks, I have been working on some low carb bread and buns that I’ve been trying to make dairy-free or avoid complicated ingredients that I don’t easily have access to here in Japan.  I started thinking about the mug muffin and how I’ve never been able to fully enjoy it because it falls apart easily and tastes like eggs too much.

While I know the mug muffin is convenient as it can be prepared in less than 2 minutes, I personally prefer bread that is baked and can be reheated or frozen after making a big batch.  After a few shots, I have finally developed the ultimate keto buns that are only 1.33g net carbs! I personally like to add spices to the bun which brings it up to a 1.89g net carbs per bun.   You don’t need to have any special ingredients and the preparation time takes less than two minutes.

I have also tested this recipe using unsalted butter beef tallow and it works just as well, however the beef tallow had a slight beefy taste. I think the trick to making these buns is by using a stick blender or magic bullet.  To be honest, I haven’t tried making it with a stand mixer or blender so I can’t tell you if it works as well.

I also tried experimenting with adding baking powder to the batter, but I found that the bun rose too much and it looked like one of those volcanoes that had gone overboard!

This recipe uses 4 eggs and I evenly pour it into 6 large silicone moulds.  You could pour it into 4 moulds and make 4 buns, but I find they come out a little too thick and prefer the thinner version, plus it’s less carbs. The plain bun tastes just a tiny little eggy, but not as much as the mug muffin.

I prefer adding a bit of spices and seeds so that the “egg” taste completely disappears. My favourite version included black and white sesame seeds, rosemary and onion flakes.

I’ve been so excited about this bun that I have made so many sandwiches and burgers this week!  I can’t believe how good they taste; they remind me of wheat bread!  I find they are absolutely perfect for burgers and breakfast sandwiches as they hold together without falling apart and they pair so well with other ingredients!

As I mentioned earlier, these buns can be toasted and can even be frozen and toasted again! I like to add a bit of butter over them and enjoy them as toasts! The plain ones kind of remind me of English muffins!

The way I have made them was just by combining all of the ingredients in a cup or cylinder for the stick blender, with the wet stuff at the bottom and dry stuff at the top and just pulsing 5-6 times until all of the batter was mixed together.

This picture shows that I added flax seeds to the mix; you can add whatever type of spices/seeds you want! You then pour it evenly in large silicone muffin moulds and bake it!  Make sure you cool them completely before serving!

For this recipe I used a Tescom stick blender with its attached beaker and I used some silicone jumbo muffin moulds!

4.79 from 14 votes

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The Ultimate Keto Buns (Paleo/Low Carb/Gluten & Dairy-free)

The best low carb buns out there!

Prep Time 5 minutes

Cook Time 26 minutes

Total Time 31 minutes

SERVINGS 6 buns

Calories 230 kcal

Author Mira

Ingredients

• 4 tbsp lard melted (unsalted butter and beef tallow also works)
• 4 eggs
• 1/2 tsp Himalayan salt
• 100 g blanched almond flour
• 1 tbsp rosemary
• 1 tbsp white sesame seeds
• 1 tbsp black sesame seeds
• 1 tsp onion flakes

Instructions

1. Preheat the oven to 220C/430F.
2. Add the melted lard and eggs inside the stick blender beaker. Add the rest of the ingredients (don't skip the salt) over the liquid and add your stick blender inside the beaker. Pulse 5-10 times until all of the batter is completely mixed together.
3. Pour equally in 6 silicone jumbo muffin moulds (sprinkle the extra sesame seeds over each bun if you wish). If you want an even thicker bun, you could pour the batter into 4 moulds instead of 6. Place in the oven. Bake for 26 minutes. Take out of the oven and let completely cool before cutting.

Recipe Notes

I find these buns taste even better the next day! Once cooled, just add them in a ziploc and put them in the fridge for later use. If you want to freeze them, just make sure you slice the bun first and then you can freeze it.
**I have tried making it with 90g-120g of blanched almond flour and any grams in between that amount works fine! I found 100g was the best though!
***If you want an even thicker bun, feel free to pour the batter into 4 moulds instead of 6, just count those extra carbs!
****DON'T add baking powder, they will rise too much and be hollow inside!
*****I haven't made these in metal muffin moulds, but you could try to oil some and then pour the batter in it? Just watch them in the oven after 18 minutes as the metal gets hotter than the silicones.

Get the equipment used here:
TESCOM PureNatura Stick Blender White THM321-W
Silicone Texas Muffin Pans and Cupcake Maker, 6 Cup Large, Set of 2, Commercial Use, Plus Muffins Recipe Ebook

Nutrition Facts

The Ultimate Keto Buns (Paleo/Low Carb/Gluten & Dairy-free)

Amount Per Serving (1 bun)

Calories 230 Calories from Fat 187

% Daily Value*

Total Fat 20.82g 32%

Saturated Fat 7.09g 35%

Cholesterol 161mg 54%

Sodium 241mg 10%

Total Carbohydrates 3.99g 1%

Dietary Fiber 2.1g 8%

Sugars 0.91g

Protein 8.45g 17%

* Percent Daily Values are based on a 2000 calorie diet.