Gluten-free, Keto Burger Buns

  • Prep Time
    35 mins + Resting Time 60 mins
  • Cook Time
    25 mins
  • Serving
    8
  • View
    586

Don't Give Up Hamburger Because of Buns!

The hamburger is everyone’s favorite so no one would want to give it up just because the bun is full of carbs, gluten and who knows what else. I have good news because no one has to give up this everyday and easy-to-make meal because anyone can make this gluten-free keto hamburger bun at home.

Only 5g of carbs!

One piece of Gluten-Free Keto Burger Bun contains only 5 g of carbohydrates, as opposed to a bun made of normal white flour or wholemeal flour with minimum 25 to 30 g of carbs, which almost alone covers the recommended amount of carbohydrates throughout the day (maximum 40-50g on keto).

Buns, which are made with white flour are used to being light and airy. Therefore, gluten is responsible for giving the dough its cross-linked structure. Making yeast dough with almond flour is a bit trickier to do, because almond flour is fatter and heavier and does not contain gluten, which can make the dough crumbly. However, it is not impossible, you just need to choose the right ingredients and the right proportions.  

Substitution of Gluten

The best way to replace gluten is with finely ground flour from the plantain seed peel, but it is not advisable to put much of it in the dough because the taste may be dominant. Therefore, it is advisable to use it in combination with another gluten substitute, such as chia seed flour, flaxseed flour or oat fiber. From these natural gluten substitutes and yeast, with a little vinegar and baking powder, the buns will be airy.

The Ingredients

  • Shredded cheese – Mozzarella cheese works best, as it is neutral tasting and works well into the dough, no obvious cheesy flavor.
  • Cream cheese – Softened and full fat.
  • Sour cream – Full fat.
  • Butter – Melt butter and cool it, add it to the eggs, otherwise you will get scrambled eggs. Never replace butter with margarine. In fact, forget about margarine for a lifetime!
  • Eggs – Two eggs and a white will be used in the dough and a yolk will be brushed on top of the buns, to create a shiny brown crust and stick sesame seeds on the top.
  • Almond flour – You should use blanched almond flour, not almond meal because of dough white colour.
  • Coconut flour – I like to use a flour mixture with 1/3 amount of coconut flour and 2/3 amount of almond flour. The absorbency capability of coconut flour is better than almond flour and a little bit sweeter as well.
  • Psyllium husk – It must be fine ground. Psyllium husk is especially useful in gluten-free baking that requires the structure that gluten provides.
  • Flaxseed – It must be fine ground! Honestly, I don’t like this flavor of flaxseed, for me it’s too sour, but I had no oat fiber at home. If you don’t like flaxseed, feel free to use oat fibre or white chia seed flour.
  • Yeast – You can use dried or fresh yeast in warm water. You must give a little sugar for the yeast because without sugar the yeast will not start.
  • Baking powder – Gives the buns a little stability and structure.
  • Apple cider vinegar – Contrary to beliefs the acid doesn’t kill dough yeast, only if it’s too much. A small amount of vinegar acts like a dough conditioner by slowing down the growth of the yeast and making stronger sheets of gluten in the dough.
  • Sesame seeds – Optional, but I think, every good hamburger bun MUST have sesame seeds on the top!

Storing and Freezing Keto Hamburger Buns

If you don’t consume the buns that day, it’s best to freeze them right away. So the next time you take it out, you can always eat fresh buns.

To freeze: Slice the buns in half and place them in a ziplock bag and store them in the freezer for up to 6 months.
Reheating: Put microwave the buns for 30 seconds or slice them in half and heat in a teflon pan until warm.

How to make Keto Hamburger Buns

Watch the video, follow the recipe description and you will easily be able to make this low carb hamburger bun yourself so you don’t have to give up the hamburger following the keto diet.

Have you tried this recipe?

★★★★★  Give it a star rating and please comment below!  ★★★★★

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Ingredients

Keto Burger Buns

Nutrition

Per one Burger Keto Bun

  • Daily Value*
  • Calories: 399
    20 %
  • Fat: 30 g
    18 %
  • Total Carbs: 13 g
    20 %
  • Fiber: 8 g
    33 %
  • Sugar: 4 g
    9 %
  • Net Carbs: 5 g
    12 %
  • Protein: 17 g
    23 %
  • Sodium: 307 mg
    13 %
  • Potassium: 289 mg
    8 %
  • Percent Daily Values are based on a 2,000-calorie diet. Fat 165 g, Carbohydrate 40g, Fiber 25 g, (Sugar 40 g,) Protein 75 g, Sodium 2300 mg, Potassium 3,500 – 4,700 mg. To calculate the whole net carb content in food, have to subtract the fiber from the total number of carbs. Your individual daily values may be higher or lower depending on your own calorie needs.

Directions

Step 1

Put the flour, ground flaxseed and ground psyllium husk in a deep bowl and mix.

Step 2

Also add the baking powder and a pinch of salt and mix.

Step 3

Beat the eggs and egg whites in the bowl of the blender (or in another bowl), add the melted but chilled butter.

Step 4

Add the sour cream.

Step 5

Add the cream cheese and mix well.

Step 6

Add the sugar to the warm water and then add the yeast. (Sugar is needed to feed the yeast because it doesn’t start with the sweetener.)

Step 7

Pour the puffed yeast over the egg mixture.

Step 8

Add the grated cheese and mix.

Step 9

Add apple cider vinegar while stirring.

Step 10

Finally, add the flour mixture and stir further.

Step 11

Knead well by hand.

Step 12

Relax the dough under a kitchen towel for 40 minutes.

Step 13

After 40 minutes, when the dough is nicely raised, cut it into 8 equal parts.y minutes, apply the dumplings with egg yolk.

Step 14

Form uniformly rounded dumplings and place them on a baking sheet with baking paper.

Step 15

Cover the dumplings with a kitchen towel and rest for another 20 minutes.

Step 16

After twenty minutes, smear the dumplings with egg yolk.

Step 17

Sprinkle the dumplings with sesame seeds.

Step 18

Finally, place the buns in a preheated oven at 390 F / 200 C for 20-25 minutes. After 20-25 minutes, if necessary, cover the buns with aluminum foil to prevent the top from burning, lower the oven temperature to 350 F / 180 C and bake for another 5 minutes.

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