Keto Buns: Gluten-Free Options For Bread Lovers

Keto buns are a delicious alternative to traditional bread. They are usually made with almond and coconut flour, as well as other ingredients such as eggs, psyllium husk, and baking powder. These buns are perfect for those following a ketogenic, gluten-free, or dairy-free diet. They are also versatile and can be enjoyed with both sweet and savoury toppings. While some recipes for keto buns may be time-consuming, there are also quick and easy options that can be prepared in under an hour. Additionally, keto buns can be purchased from various companies, offering convenient and tasty options for those who want to enjoy a bread-like experience while adhering to dietary restrictions.

Keto buns' ingredients and their alternatives

Keto Buns Ingredients and Their Alternatives

Keto buns are a great gluten-free alternative to traditional bread buns. They are usually made with a combination of almond flour, coconut flour, eggs, and psyllium husk powder. Here is a detailed list of ingredients and possible alternatives for making keto buns:

• Almond flour: This is a key ingredient in keto buns as it provides a light and fluffy texture. Blanched almond flour is often preferred for a lighter colour, but almond meal can also be used, resulting in a slightly darker interior. If you don't have almond flour, you can substitute it with cashew flour or a mixture of rice flour, potato starch, corn starch, and tapioca starch. However, using these alternatives will increase the carb count.
• Coconut flour: Coconut flour is important in keto buns as it absorbs moisture and provides a sturdy structure. It is not the same as shredded coconut and cannot be substituted in a 1:1 ratio. If you don't have coconut flour, it is not recommended to substitute it with other flours.
• Eggs: Eggs are essential in keto buns as they act as a binder and help the dough rise. Room temperature eggs are preferred, as cold eggs may hinder the rising process. If you are allergic to eggs or prefer an egg-free option, an egg replacer may not work well in this recipe. A possible alternative is to use additional egg whites instead of egg yolks to reduce the eggy taste.
• Psyllium husk powder: This ingredient acts as a substitute for gluten and gives structure to the dough. It is important to use psyllium husk powder and not whole psyllium husks, as they are not interchangeable. If you don't have psyllium husk powder, you can use whole psyllium husks, but you may need to adjust the amount.
• Baking powder: Baking powder is used as a leavening agent in keto buns. It is important to ensure that your baking powder is fresh and hasn't expired, as this can affect the rise of your buns.
• Water: Hot or lukewarm water is typically used in keto bun recipes. It is combined with the dry ingredients to form a dough.
• Salt: A pinch of salt enhances the flavour of the keto buns and makes them taste more like traditional bread.
• Sweeteners: Some keto bun recipes may include sweeteners like maple syrup or honey to feed the yeast and improve the texture. These sweeteners are broken down by the yeast and do not affect the final carb count.
• Cheese: In some keto bun recipes, shredded cheese, cream cheese, or parmesan cheese is added for flavour and texture. Mozzarella cheese is a popular choice as it has a mild flavour and works well into the dough. You can also use cheddar cheese for a more distinct cheesy taste.
• Seeds: Seeds like sesame seeds, poppy seeds, black sesame seeds, flax seeds, or chia seeds can be sprinkled on top of the keto buns for added texture and flavour.
• Other additives: Some keto bun recipes may include additional ingredients like whey protein isolate, xanthan gum, cream of tartar, or ginger to improve the texture and rise of the buns.

When making keto buns, it is important to weigh your ingredients accurately, especially when using gluten-free and keto-friendly flours like almond and coconut flour. Measuring by volume (cups) can be inaccurate and affect the final result. Additionally, ensuring that your ingredients, especially eggs, are at room temperature is crucial for the proper rise of the buns.

How to make keto buns

Ingredients

• 1/2 tsp Baking Powder
• Pinch of salt (optional)
• Pinch of nutritional yeast flakes (optional)
• 1 large egg
• 1.5 tbsp oil (olive oil is recommended)
• 3 tbsp almond flour

Instructions

• In a small cereal bowl, mix the baking powder and almond flour, ensuring there are no clumps.
• Add the oil and egg. Beat it like you're making an omelette.
• Use a fork to get rid of any remaining clumps and whip the mixture to get maximum fluff.
• Microwave on high for 90 seconds.
• Let the bun cool for a few minutes before slicing it.

You can also try this recipe with coconut flour instead of almond flour, but only use 1 tablespoon. You can also sprinkle seeds at the bottom of the bowl before adding the batter, or brush the top with olive oil and butter and sprinkle seeds on top before toasting the bun.

Keto buns' nutritional value

Keto buns are a great low-carb alternative to regular bread. They are usually made with almond flour and/or coconut flour, and can be baked in the oven or cooked in the microwave. They are a good source of protein and fiber, and typically have a soft and fluffy texture.

The nutritional value of keto buns can vary depending on the ingredients used and the serving size, but here is a general overview:

Macronutrients:

• Carbohydrates: Keto buns are typically low in carbohydrates, with a range of 3-8 grams of total carbs per bun. The net carb count (total carbs minus fiber) is usually around 2-3 grams.
• Fat: The fat content can vary depending on the type of flour and oil used, but it typically contributes to a significant portion of the calories in keto buns.
• Protein: Keto buns are a good source of protein, providing around 7-14 grams per bun, which is higher than traditional bread.

Micronutrients:

Keto buns made with almond flour can be a good source of certain micronutrients, such as monounsaturated fats, polyunsaturated fats, and various vitamins and minerals. However, the specific micronutrient content can vary depending on the ingredients used.

Calories:

Keto buns are typically higher in calories compared to regular bread, ranging from around 100-400 calories per bun, depending on the ingredients and serving size. It's important to note that the calorie count can vary significantly between recipes, so it's always a good idea to calculate the nutritional information based on the specific ingredients used.

In summary, keto buns offer a nutritious and delicious alternative to traditional bread, especially for those following a low-carb or ketogenic diet. They are a good source of protein and healthy fats, and can be a satisfying addition to meals or snacks. It's always a good idea to review the specific ingredients and nutritional information for any recipe to ensure it aligns with your dietary needs and goals.

Where to buy keto buns

Keto buns are available at a variety of retailers, including Amazon, Nature's Own, Lewis Bake Shop, and Gnom-Gnom.

Amazon

Amazon offers a wide range of keto buns, including:

• Franz Bakery Keto Hamburger Buns 2-Pack
• Nature's Own Keto Ham, 8-count
• Hero Classic Hamburger Buns, 16-count
• Arnold Superior Keto Plain Hamburger Buns, 8-count
• Keto Hamburger Buns by Culture Baking, 8-count, 2-pack
• Smart Baking Company Smartbuns, Gluten-Free, Sugar-Free, Carb-Free Buns, available in sesame and plain
• Sola Hamburger Buns, Sweet & Buttery, 4-pack
• ThinSlim Foods Low Carb Hamburger Buns, 2-pack, 12-count
• Oroweat Keto Hamburger Buns, 2-pack, 16-count
• Arnold Keto Buns, 8-count, 2-pack
• BetterBrand - The Pretzel Better Bun, 16-count, 4-pack
• Nature's Own Life Keto Soft White Burger Buns, 2-pack, 16-count
• Franz Keto Buns, 8-pack
• Keto Hot Dog Buns by Keto Culture Baking, 2-pack, 16-count

Nature's Own

Nature's Own offers keto-friendly soft white burger buns with 1g net carb and 60 calories per bun.

Lewis Bake Shop

Lewis Bake Shop offers Healthy Life Keto Burger Buns with 1g net carb per bun.

Gnom-Gnom

Gnom-Gnom offers pillowy-soft gluten-free, paleo, and keto burger buns made with actual yeast. The recipe is available on their website, along with tips and tricks for the best results.

Keto buns are also available at various other retailers, including Walmart, Kroger, and Target, offering a variety of brands and options to choose from.

Customer reviews of keto buns

Keto buns are a popular option for those looking for a gluten-free, dairy-free, and low-carb alternative to traditional bread products. Many people have tried and tested recipes for soft, fluffy, and tasty keto buns that can be used for burgers, sandwiches, or even as a side for soups and salads. Here are some customer reviews of keto buns:

Oroweat Keto Hamburger Buns

These keto buns have received generally positive reviews, with 70% of customers giving them a 5-star rating. One customer praised the taste, saying they "can't tell [the buns] are any different from regular buns." Another reviewer mentioned that the buns are "just like non-keto" and that they "taste great." However, some customers found the product to be a bit pricey, and one person noted that the buns were "squashed flat" upon delivery.

Sola Low Carb Hamburger Buns

These keto buns are described as "the holy grail of keto buns" by one reviewer. They are said to be soft and fluffy, with a texture similar to traditional buns. The reviewer noted that the lack of gluten made the texture slightly more crumbly, but overall, these buns are highly recommended.

Sam's Choice Keto-Friendly Hamburger Buns

These keto buns received positive feedback for their taste and texture, with one reviewer stating that they were "pretty good" and had no strange aftertaste. The buns were also praised for being lower in calories compared to regular hamburger buns. However, one person mentioned that the bottom bun started to get soggy, so it's recommended to build your burger or sandwich just before eating.

Dish by Dish Keto Buns

This recipe for keto buns has received several positive comments, with one person calling them a "winner" and mentioning that they don't fall apart, even when paired with tomato. Another reviewer was happy to find a gluten-free, dairy-free, and low-carb bread option that the whole family could enjoy.

Sugar Free Londoner Keto Buns

The keto buns from Sugar Free Londoner have been well-received, with one reviewer calling them "lovely" and saying that they came out perfect on the first try. Another person praised the recipe as "fast and easy" and "very tasty."

Gnom-Gnom Keto Burger Buns

These keto burger buns have been described as "pillowy-soft" and "delicious" by customers. One reviewer mentioned that the buns were "sturdy" and could handle outrageous burgers without falling apart. The recipe was also commended for being simple and yielding consistent results. However, one person noted that the total time required to make the buns was longer than expected, including the proofing and cooling time.

Frequently asked questions