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The Ultimate Keto Buns

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

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

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.

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

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!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

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.

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

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!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

 

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!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!

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!

My PCOS Kitchen - The Ultimate Keto Buns - These low carb buns are only 1.33g net carb! They are perfect for sandwiches, burgers, toast and so on!
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4.77 from 21 votes

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
Total Carbs 3.99g
Cook Mira

Ingredients

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 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
Tried this recipe?Mention @mypcoskitchen or tag #mypcoskitchen!
Follow me for more Low Carb Recipes!Mention @MyPCOSKitchen so that I can see all of your goodies!!
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.

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).

 

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Reader Interactions

Comments


  1. I made these yesterday and added some sweetner (EZ-Sweetz drops) and pumpkin pie spice along with a pinch of clove and nutmeg. I baked them in a muffin top pan and they turned out great. After slicing, I filled them with a sweetened cream cheese and they are fantastic as a mid-morning treat!

    Reply

  2. Might the recipe work a bit better for metal muffin tray-users if it is put in a water bath (to prevent burning on the sides)? Great recipe though!

    Reply

  3. Hi, I am very excited to try your recipe but have a question. I ordered the silicon muffin pan you have linked to Amazon and it looks pretty small for hamburger buns. Did I miss something and order the wrong silicon pan or are these buns tiny?

    Can’t wait to try them as they look Great!

    Thank you

    Reply

      • Mira,

        Do you mean the muffin tray is 6 or 7in wide? My tray measures 7 3/8 x 10 3/4. The individual muffin hole is 2 7/8 in wide. Does that sound correct or did I order the wrong tray?

        Is blanched Almond flour better to bake with than non blanched?

        Thank you very much,
        Jeff

        Reply

      • Hi I followed link just now the muffin cups are 3 in wide from what I understood so I ordered the pan with 4 muffin cups instead of the 6 cup one. Not sure if these will be bigger in circumference or not. Hope this helps with confusion on pan, it does say 11 x 7 which is overall pan size.

        Reply


    • I found the Funshowcase large round disc candy silicone molds that look like they will work great. There’s only 3 “holes” per mold but they are almost 5″ dis and more shallow than ones in recipe show. it looks like each hole would be only one side of bun so I’m getting 2 pack to try so I can make 3 tops and 3 bottoms

      Reply


  5. Thank you, Thank you!! They were a little small for my burger buns, but they are surprisingly good!! They will be fabulous for a quick breakfast sandwich, or sliders!! I was very surprised when I cut them in half…perfection!!
    Definitely going to make again, double the batch for sandwiches!!!

    Reply

  6. Has anyone substituted applesauce or mashed bananas for the lard?
    I was thinking of trying 1 tbsp bacon grease + 2 tbsp unsweetened applesauce, since we can’t get lard here (plus, it will reduce the fat content significantly) but I am worried about how it will affect the texture / density…maybe add a pinch of baking powder?

    Reply

    • If you are following the Keto diet you do not want to substitute sugary applesauce or banana. Lard is generally available in most grocery stores in the same spot as the Crisco. If not substitute butter.

      Reply

  7. I made these in a mini 6 pan loaf pan and they were fantastic. Baked them for 24 minutes. No air pockets once they had cooled. I posted a photo on the Pinterest site.

    Reply


  8. FYi, this is a fanstastic pancake batter if you remove the savory seasoning and add a tablespoon of stevia. It’s better than any actual keto pancake recipe I’ve tried so far. I realised this when I didn’t have a silicone pan, so I made my burger buns as pancakes, which worked great, and decides that changing the savory for sweet would work to make them breakfast pancakes!

    Reply


  9. I’m curious, if freezing, how do you then use them? I saw you said to cut them in half first, but then what after you bring them out of the freezer? Thaw them in the microwave? I have surgery coming up and making meals I can freeze so it’s easy on my mom who’ll be feeding me for a week while I recuperate. I have these hamburgers I make and freeze but I’ve never frozen bread! I have no idea how to use these if I freeze them. Thanks!

    Reply


  10. Hi Mira. Thank you so much for sharing! These turned out fantastic! I airated the batter with my stick blender which made them nice and fluffy. I did not have almond flour so I used 3/4 tapioca flour and 1/4 cornmeal instead. I was surprised how much they rose. Almost like a Yorkshire pudding! Good stuff! Next time I will probably double the salt and add more Rosemary and dried onion type additions. Question. Is that calorie count for the whole batch or per bun? Thank you!

    Reply

  11. Mira, These look wonderful. Can’t wait to try them. How would I convert 100 gm to, say, Tablespoons?
    Thanks for sharing.

    Reply

  12. Mira, These look fabulous. How would I convert 100 gm of almond flour to, say, tablespoons?
    Thanks for sharing.

    Reply


  13. Thanks a lot Mira, it’s very noble of you to share this bun recipe. Shall soon try it out!! Excited I am…..

    Reply


    • just made them yesterday. Worked great, was easy and tastes great. Seems that the eggs, butter, salt, and almond flour are the essential ingredients . I used hemp seeds in place of white sesame seeds. So, I can see multiple herbs and spices that one can use to make any kind of bread desired.

      Bottom line: this is a great recipe and I am so glad I found it.

      Reply


  18. Hi! We just made these and I’m delighted how they turned out. We used blanched almond meal, which I suspect is a bit denser than flour but it’s what we had. They came out really tasty and the rosemary made them smell incredible! We also only had a metal muffin tin, so they were done in about 20 minutes and ended up a bit more overcooked around the edges when cooked at 220 C. Next time if I use the same tin I might experiment them a bit slower at like 200 C or maybe even 180 and see if they can get a more even rise and more even consistency. We greased the tin with coconut oil and they popped out easily. I can’t wait to experiment with different seasonings and things, and make a delicious eggs benedict with them! Thanks for this great recipe!

    Reply

  20. Hi Mira, looks so good. Any idea what to do if your cant have the eggs in them? I am dairy and gluten free with low carbs (Trying vegan Keto but love bread). Darn body requesting all sorts of difficult things lol

    Reply

  21. I am a bit hesitant to using the muffin molds, do they areay work to get hamburger buns? Do you have a video tutorial?

    Reply

  23. Confused on how you got your net carbs. I put the recipe in my fitness pal and it comes out to 7.7 net carbs 10 carbs less 2.2 fiber and .9 sugar.

    Reply

  24. I made 6 in a standard nonstick metal muffin ti. Baked for 14 minutes. They were very good. Thank you for sharing the recipe. I am glad to have found it.

    Reply

  25. My finicky son (who’s just started high-protein / low-carb) loves these, and so does the rest of the family. Thank you! 🙂

    Reply

  26. Hi Mira! Greetings from Costa Rica! I just tried your recipe and it’s amazing!!! The rosemary definitely play an important role here as it’s smell and taste makes this bun stands out from the rest.. thanks for sharing 🙂

    Reply

  27. Hey mate, awesome recipe.
    Made it with a pinch of onion powder and chia seeds, left out the rosemary and sesame only because I didn’t have any on hand.
    Blended in my NutriBullet just til mixed and baked in a Pyrex loaf dish at 220C for 18 mins.

    Wasn’t an even rise but am not complaining since I didn’t follow the recipe to a T!

    Browned beautifully, and tastes amazing. Fantastically light and fluffy.

    Thanks! Gonna buy a burger tray now haha!

    Reply

  28. I baked these with herbes de Provence, Parmesan pesto seasoning, dried shallots, and dried parsley, using half unsalted butter, half bacon drippings, and almond meal. In a metal pan at 26 minutes, they only rose halfway to yours, but oh, man, are the insides perfect and very delicious! Perfect for very small sandwiches, a snack, or breakfast. Great recipe! A keto lifesaver.

    Reply

  29. I made these with everything bagel seasoning and they were fantastic! Such a lifesaver for a keto lifestyle. Thank you for sharing this recipe!!

    Reply

  30. I just made this recipe for the first time. I used unblanched flour because that’s what I had. I did not use any of the savories. This is delicious! I want to eat all of them right now, haha! I made 6 rectangles in a silicone pan and they came out very thin, about half as thin as yours pictured. I really want 6. Could I add a little baking powder? I can’t imagine they would come out above the pan. Would baking powder have some other bad affect on this?

    Reply

    • You could try to add some, but not too much! Mine went bazooka! haha They got really big and I got really excited, but then they were hollow inside!

      Reply

  31. I found the taste of rosemary too much but sub it for some vanilla extract and some stevia w/o ssseeds, and voila. supper good!

    Reply

  32. These are AMAZING! I used a food processor with the S blade. I used a metal pan, didn’t grease it, just put a circle of parchment paper in the bottom of each bun cup. I baked them at 350F for 25 minutes, and they came out perfect!

    Reply

    • Did you use a silicone mold or a metal one? I found using metals ones made the pans too hot and so the middles were empty. The only other thing I could think of is if the almond powder was too thick or the eggs too small?

      Reply

  35. Hi Mira,

    How big are the eggs you use? The eggs in Holland are usually 50 grams per egg. Is that okay for this recipe?

    Reply

  36. I would definitely put some leavening (baking powder) in these. Mine did not rise much at all. will try them again with the bp.

    Reply

  37. I made these today and they dont rise? I used a food processor with a flat blade as thats all i have? Any suggestions?

    Reply

    • Hi!
      I’ve actually never used a food processor to do it so am not really sure if that’s why they didn’t rise. But are you using a silicone mold? If you used a metal mold, I would try to bake them at a lower temperature and a bit shorter time. If it wasn’t the mold, then I’d make sure the grams of the almond flour was correct. But finally, the mixture of the eggs with the fat and almond flour is the most important so maybe the food processor over mixed it a little? I hope it works better next time. I’ve also made them using soft cream cheese instead of lard/oil so you could try that too?

      Reply

  38. Thank you for the recipe; I just made the Keto buns now, and they are delicious…they are not “bread”, but when you can’t HAVE bread, they are amazing! Thank you SOOOO much! Ahhhhh, i can look forward to toast!!!

    Reply

  39. Hey there, could you specify what type of almond flour this is. The one you linked does not state if it is just finely ground skinned whole almonds or if it is fat reduced almond flour (left over from producing almond oil). I read that you can use both but the one out of whole almonds is supposed to result in more liquid doughs and more moisture after baking

    Reply

    • Hi Anne. This flour is made from finely ground skinned whole almonds. This is the type of almond flour I always use in all of my recipes, except for almond meal with skin when I use to thicken meats like meatballs/meatloaf. This company puts the whole almonds in a steamer then a machine rubs the almonds and takes the skin off. The almonds are then dried and grounded into a powder. To me this is the best type of almond flour to use when baking.

      Reply

    • Hmm, I think it’s a little bit more than a 3/4 cup and a bit less than 1 cup. I like to weight my flours so that I know the exact amount I used.

      Reply

    • I haven’t tried to be honest. I’m not sure it would work as coconut flour needs more moisture than almond. You can sub for any other nut flour though.

      Reply

  43. I can’t wait to make these as they are perfect for my new keto lifestyle.

    Have you tried making this as a loaf?

    Reply

    • You can make it as a loaf, but they won’t be very thick! You could bake it in a loaf pan, and slice the load in half sideways to make a long sandwich. Bake in parchment paper.

      Reply

  44. Thank you so much for the great bun recipe. I made them today and tonight I had a guilt free burger! The bun held up to the juicy burger perfectly. I can stop looking for the perfect bun recipe – this is it.

    Reply

  45. Bonjour, I am so happy to find you…I was looking for recipes using Stevia (having being diagnosed with some kind of colitis, artificial sweeteners give me diarrhea…) and then I found a recipe for a “tourtière”? I was born in Montreal, QC and I am a low-carber for about 8 years now…I do not have PCOS but I have (had) a big belly…I have already lost 25 pounds and I have another 15 pounds to loose…and sometimes it is difficult, especially when I crave sugar…

    Thank you for all those wonderful recipes..

    Reply

    • Bonjour et Merci!!!
      I’m also from Montreal 🙂 My family lives in Rawdon and Repentigny! I add stevia to anything whenever I crave sugar and it really helps! I have lots of dessert recipes and they all use it! I hope you enjoy the tourtière recipe!! It’s super gooooood! If you don’t want to use butternut squash, you could use chopped turnips for a lower carb option!

      Reply

      • Bonjour, I am happy for you that you found a nutrition that help you with PCOS…I know since a long time that nutrition is the key to help woman with PCOS…I have read a lot on the subjet, in my case I had a big tendency toward hypoglycemia…I became aware of my condition when I read “Le mal du sucre” de Danielle Starenkij. In fact, the information in that book save my life…
        Soon I will try your wonderful recipes…thank you again and have a nice day

        Reply

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