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!
The Ultimate Keto Buns (Paleo/Low Carb/Gluten & Dairy-free)
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
- Preheat the oven to 220C/430F.
- 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. - 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.
Notes
**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.
Nutritional information is provided through calculations made on fatsecret.com. They are approximate only. We cannot guarantee the accuracy of the nutritional information given for any recipe on mypcoskitchen.com. Sugar alcohols are included in the fiber count. Net carbs are the total carbs minus fiber (which include sugar alcohols).
All text, pictures & videos are copyright protected © by Mira Richard-Fioramore for My PCOS Kitchen.
Shares are very much appreciated, just make sure to share a link and not a screenshot.
Copy/pasting full recipe text to websites and social media is prohibited. Excerpts, single photos, and links may be used, provided that full and clear credit is given to www.mypcoskitchen.com with appropriate link back to the original content.
Jill Roberts @ Wellnessgeeky.com says
Legit speechless, that keto buns recipe looks unreal! Definitely I will make it on the weekend for my family. Thanks, Mira
Ws says
These are great especially the, texture. I used sage and black pepper to use under sausage gravy. Good combination. They are more filling than we thought.
Jean says
What is the capacity of your large silicon muffin molds as I haven’t seen them in New Zealand so thought would buy some ramekins instead but you can buy different sizes here
Mira says
They are about 3/4 cup (180ml).
Karalane says
I just made these with a few tweaks. I only had 3 eggs, so I added 1 T olive oil and about 2 tsp. coconut flour, plus 1 packet of truvia to give it a touch of sweetness. I put them in a lg. 6 cavity “muffin top” pan so they were very flat. They also were getting brown very quickly so I turned the temp down to 400 and baked for about 10 min. They’re too thin to cut, but they will be fine as an open-face sandwich or simply using 2. The rosemary & onion are delicious together.
Ang says
I made 8 of these yesterday in a regular size muffin pan. My husband struggles with the egg taste of low carb breads. Tonight I made 2 half batches. In one I subbed one egg for 1 T butter, 2T water and 1t baking powder, and put this into 4 muffin top molds. They were pretty thin so I used 2 t baking powder in the second one. Look and taste exactly the same. I just guessed on 100g and used about a cup of meal/flour. The buns are so thin that they’re hard to cut evenly, but they’re delicious! I think I’ll make one more bun from the next batch so they’re even thinner and just use a whole bun for each side of my burger. My favorite thing to do with them so far is cinnamon toast!
Kaye says
Thank you for your review…that was helpful! I think I’ll try subbing some flax eggs. I have an onion intolerance, so won’t have that to help cover the “eggy” taste.
Kaye says
Ang, your post was very helpful! Because I also do not like the egg taste of low carb breads, I substituted 2 chia “eggs” for 2 of the eggs in the recipe (I started with flax, but like the chia better). Mine were thin because I used King Arthur Flour’s Hamburger Bun pan. Using your tip, I added 4 tsp baking powder to the whole recipe. I left out the rosemary and onion so that they could be sweet or savory, and I also cut the baking time to 20 minutes since they were thin…I think 15 minutes would be plenty though. I am SO excited to finally have a tasty bun that will hold up! Thank you, Mira, for the recipe!
Liam says
Thanks for mentioning the baking powder. It’s not in the ingredient list.
Christine says
Thank you so much for creating this recipe. We are trying to eat an anti-inflamatory diet and this will help us replace bread we we all love. I made the buns and they are cooling right now. I will let you know how they turned out. I added all of the savories in the recipe but didn’t have black sesame seeds so added 2 tablespoons of white ones. The batter wasn’t that smooth because of all of the seeds. As soon as they cool I will let you know how they turned out.
Lisa says
Hello what is shelf life of these babies when stored in fridge 🤗 so tasty btw!
Mira says
About 4-5 days.
jo says
Have you by chance tried using egg whites instead of whole eggs? I wonder if it would be similar.
Mira says
I have not!
Cherish says
Can you use almond meal instead of almond flour?
Mira says
Yep 🙂
Natalie says
Do you have to use a mold? Can they be made without?
Mira says
Yes, you need some type of mold. The batter is liquid.
Nancy Johnson says
I didn’t have a mold so I used 4 wide mouth canning rings with strips of parchment paper so it could rise. I wanted them to be thick enough to slice in half.