Fluffy & Chewy Keto Buns
Enjoy these delicious fluffy and chewy keto-friendly buns, perfect for sandwiches, burgers, or as a side with any meal! Low in carbs and packed with goodness.
Equipment
- Stand Mixer
- Baking Sheet
Ingredients
- 1 1/4 cups vital wheat gluten
- 1/2 cup oat fiber
- 1/3 cup lupin flour
- 1/3 cup ground golden flax seed (plus 1-2 tablespoons extra, if needed)
- 1 cup warm water (about 125°F, like a warm bath)
- 2 large eggs (beaten and at room temperature)
- 3 tablespoons keto-friendly sweetener (like monk fruit or allulose)
- 2 tablespoons unsalted butter (softened)
- 1 tablespoon active dry yeast
- 2 teaspoons baking powder
- 1 teaspoon inulin powder (or 1 teaspoon honey, to activate the yeast)
- 1 teaspoon salt
Instructions
- In a small cup, combine the warm water and inulin (or honey). Sprinkle the yeast over top, give it a quick stir, and let it sit for 5-7 minutes until it looks foamy. This means your yeast is active and ready to make magic!
- While the yeast blooms, in a large stand mixer bowl, whisk together the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, keto sweetener, salt, and baking powder. Whisk well to make sure there are no lumps.
- Once your yeast mixture is bubbly, slowly pour it into the running mixer with the dry ingredients. Then, add the beaten eggs and continue mixing until a dough starts to come together.
- Add the softened butter and mix just until it's fully combined into the dough. Your dough should feel a bit tacky, but not super sticky. If it’s too wet, gradually mix in 1-2 tablespoons of extra ground flaxseed until it pulls cleanly away from the sides of the bowl.
- Scrape down the sides of the bowl. Swap the paddle attachment for a dough hook and knead the dough for a good 7 minutes.
- Let the dough rest in the bowl for 10 minutes. This is a perfect moment to clean up a little and get your baking sheet ready!
- Turn the rested dough onto a lightly floured surface or a silicone mat. Divide it into 8 equal portions (weighing them helps ensure they all bake evenly).
- Take each portion, flatten it slightly, then gather all the edges towards the center to form a neat ball. Pinch the seams closed, then gently roll the ball on your surface with a cupped hand until it’s smooth and round.
- Place your beautifully shaped buns on a baking sheet lined with parchment paper, lightly sprayed with nonstick spray or olive oil.
- Lightly spray a piece of plastic wrap with nonstick spray and loosely cover the buns (don't seal tightly, they need plenty of room to expand!). To proof, place them in a very warm, preferably moist environment for 2 hours. You can use an oven with a bread proof setting, or create a warm, moist spot by placing a shallow pan of boiling water on the bottom rack of your oven. Another option is to use a microwave with a cup of hot water alongside the rolls.
- After proofing, preheat your oven to 350°F (175°C). Carefully remove the plastic wrap and bake the buns for 18-20 minutes, or until they’re beautifully golden brown and cooked through.
- Let the buns cool completely on a wire rack before serving. Store leftovers at room temperature for 1-2 days, then keep them in an airtight container in the fridge for 3-4 days. They also freeze wonderfully for later enjoyment!
Notes
Nutrition per serving:
Calories: 164 kcal
Total Carbs: 11 g
Net Carbs: 3 g
Fats: 8 g
Protein: 19 g Let the buns cool completely on a wire rack before serving. Store leftovers at room temperature for 1-2 days, then keep them in an airtight container in the fridge for 3-4 days. They also freeze wonderfully for later enjoyment!
Calories: 164 kcal
Total Carbs: 11 g
Net Carbs: 3 g
Fats: 8 g
Protein: 19 g Let the buns cool completely on a wire rack before serving. Store leftovers at room temperature for 1-2 days, then keep them in an airtight container in the fridge for 3-4 days. They also freeze wonderfully for later enjoyment!
