Keto Burger Bun Recipes: A Comprehensive Guide to Low-Carb Buns

For those following a ketogenic diet, the simple pleasure of enjoying a burger with a bun might seem like a distant memory. Traditional burger buns are typically high in carbohydrates, making them unsuitable for a keto lifestyle. However, with the rise of keto-friendly recipes, there are now numerous ways to create delicious and satisfying keto burger buns that allow you to enjoy your favorite burgers without compromising your dietary goals. This article explores a variety of keto burger bun recipes, offering options that are gluten-free, grain-free, and paleo-friendly.

Why Keto Burger Buns?

The ketogenic diet is a high-fat, low-carbohydrate diet that forces the body to burn fats rather than carbohydrates for energy. This metabolic state, known as ketosis, can lead to weight loss and other health benefits. Traditional burger buns, loaded with carbs, can quickly kick you out of ketosis. Keto burger buns offer a low-carb alternative, allowing you to enjoy burgers, sloppy joes, and other bun-based sandwiches while staying true to your dietary restrictions.

Key Ingredients in Keto Burger Buns

Several key ingredients are commonly used in keto burger bun recipes to replicate the texture and structure of traditional buns while keeping the carbohydrate content low.

Almond Flour

Almond flour is a popular choice for keto baking due to its taste, texture, and appearance, which are similar to wheat flour. It is made from ground almonds and is a good source of healthy fats and fiber. When using almond flour, it’s best to opt for a fine-grain, blanched variety to achieve the most desirable texture.

Coconut Flour

Coconut flour is another low-carb flour option, but it behaves differently than almond flour. It is highly absorbent and requires more liquid in recipes. If substituting coconut flour for almond flour, use only one tablespoon of coconut flour and adjust the liquid accordingly.

Read also: Easy Low-Carb Cheese Crackers

Psyllium Husk Powder

Psyllium husk powder is often added to keto bread recipes to improve the texture and bind the ingredients together. It adds “fluff” to the buns, making them less dense. It’s important to use the recommended amount, as different brands may have varying absorption rates. NOW Psyllium Husk Powder is a recommended brand.

Whey Protein Powder

Whey protein powder, particularly unflavored whey protein isolate, can enhance the fluffiness and structure of keto burger buns. It provides additional protein without adding significant carbohydrates.

Yeast

For those seeking a more traditional bread-like texture, some keto burger bun recipes incorporate yeast. Yeast requires a small amount of sugar to “bloom” and produce the desired rise. Natural organic honey can be used sparingly as a yeast activator without significantly increasing the carb count.

Gluten

To achieve a chewy texture, vital wheat gluten can be added to keto burger bun recipes, especially when using gluten-free flours like lupin flour.

Other Ingredients

Other common ingredients in keto burger buns include:

Read also: Keto Calorie Counting: A Detailed Guide

• Eggs: Provide structure and moisture.
• Butter: Adds flavor and richness.
• Cream Cheese: Contributes to a soft and tender texture.
• Mozzarella Cheese: When melted, creates a dough-like consistency.
• Baking Powder: Helps the buns rise.
• Water: Hydrates the dry ingredients and affects the overall texture.
• Apple Cider Vinegar: Reacts with baking powder to provide lift.
• Greek Yogurt: Adds moisture and tang.
• Allulose/Monk Fruit: Plant-based sugars that provide sweetness without the carbs.
• Oat Fiber: Provides fiber and reacts well as a wheat-flour substitute.
• Lupin Flour: Gluten free vegetable based flour.

Keto Burger Bun Recipes

Here are a few approaches to making keto burger buns, incorporating different ingredients and techniques:

Quick and Easy 2-Minute Keto Burger Buns

For those short on time, a 2-minute keto burger bun made in the microwave is a convenient option. This recipe typically involves melting butter, mixing it with almond flour, egg, and a bit of water, and then microwaving the mixture in a teacup or small bowl.

Ingredients:

• 1 tablespoon melted butter
• 1/4 cup almond flour
• 1 egg
• 1 teaspoon water
• Sesame seeds (optional)

Instructions:

1. Melt the butter in a microwave-safe cup.
2. In a separate bowl, mix together the almond flour, egg, and water.
3. Pour the mixture into the cup with the melted butter.
4. Microwave for 2 minutes, or until the bun is cooked through.
5. Sprinkle with sesame seeds and slice in half before using.

Cheese-Based Keto Hamburger Buns

These buns are fluffy, cheese-less, and don’t require yeast.

Ingredients:

• 1 Cup Almond Flour
• 1 Tablespoon Baking Powder
• 4 Tablespoons NOW Powdered Psyllium Husk
• 3 Tablespoons Whey Protein Powder
• 1 Egg
• 1 cup warm water
• Sesame seeds

Instructions:

1. Preheat oven to 350° F and line a baking sheet with parchment paper.
2. Mix the dry ingredients in a bowl.
3. Add egg and warm water and stir to combine.
4. Using wet hands, divide the dough into 4 balls, smoothing out the surface as you roll them.
5. Place each ball on the prepared baking sheet and sprinkle the tops with sesame seeds.
6. Optional: Brush the tops of the buns with a whisked egg for a golden sheen.
7. Bake in preheated oven for 45 minutes. Allow them to cool slightly before slicing and enjoy!

Fathead Dough Keto Hamburger Buns

This recipe uses fathead dough as its base, which involves melting mozzarella and cream cheese together to create a dough-like consistency.

Ingredients:

• 2 ounces cream cheese
• 1 cup shredded mozzarella cheese
• 1 large egg
• 1 cup almond flour
• 1 tablespoon baking powder
• Sesame seeds

Instructions:

1. Preheat oven to 425 degrees. Line a baking sheet with parchment paper.
2. Add the mozzarella and cream cheese to a microwave-safe bowl and microwave for one minute. Stir to combine and return to microwave until cheese has melted, about 30 more seconds.
3. Stir to combine the cheeses and then add the egg, almond flour, and baking powder to the mixture. Stir well to combine.
4. Lightly oil your hands and knead the dough until smooth and pliable.
5. Separate dough into 4 evenly sized balls and shape into buns.
6. Place dough on prepared baking sheet and brush with the second beaten egg.
7. Bake for 10-15 minutes, or until golden brown.
8. Use a serrated knife to cut the buns in half.

Yeast-Based Keto Burger Buns

For a more traditional bread-like experience, this recipe incorporates yeast and gluten.

Read also: Magnesium Supplements for Keto

Ingredients:

• 1 cup lupin flour
• 2 teaspoons vital wheat gluten
• 1 tablespoon oat fiber
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1/2 teaspoon salt
• 1/2 cup warm water (95-100 degrees)
• 2 teaspoons honey
• 2 1/4 teaspoons active dry yeast
• 2 large eggs, lightly beaten
• 2 tablespoons allulose (or monk fruit)
• 2 tablespoons softened butter
• Egg wash (1 egg, whisked)
• Everything bagel seasoning

Instructions:

1. In a medium bowl, whisk together the flour, vital wheat gluten, oat fiber, garlic powder, onion powder, and salt.
2. Heat water to 95-100 degrees in a microwave (use a thermometer). In the bowl of your mixer, add the yeast, honey, and warm water. Allow to sit for 7 minutes. The yeast mixture will bubble and grow as it consumes the honey.
3. Add the two lightly beaten eggs and the Allulose (or Monk Fruit) to the mixer bowl. Use your dough hook and mix on the lowest speed until combined (less than 1 minute).
4. Keep your mixer on the lowest speed and add the flour mixture, a small amount at a time. Continue to allow the dough hook to knead the dough on the lowest speed. At this setting, it should take 10 minutes in total. The dough should will be smooth and stretch when you pull it away from the dough hook.
5. Drop in the softened butter and mix on the lowest speed for 5 minutes. You will know it is mixed well enough when there is no longer any butter on the sides of your mixing bowl.
6. Remove the dough and form into a ball, by hand (this does not have to be perfect). Put the dough in a bowl covered with a dish towel and let it rise for 30 minutes.
7. Cut the dough into 8 equal portions. Knead each portion by hand. Stretch and fold the dough pulling it to its center a number of times to form into a ball. You are basically kneading the dough with your finger tips. When you have rounded dough balls, place them on a parchment lined baking pan.
8. Cover with a dish towel and let the dough balls rise in your kitchen for about 1 hour or more (until they double in size). While the dough is rising, preheat your oven to 375 degrees.
9. Use a pastry brush and brush the top of each bun with the egg wash, then sprinkle with "Everything but bagel seasoning."
10. Bake for 15 minutes, until browned.
11. Remove the buns to a cooling rack. The buns can be frozen and thawed when needed.

Tips and Tricks for Perfect Keto Burger Buns

• Use Fine-Grain Almond Flour: For a texture similar to wheat flour, opt for fine-grain almond flour.
• Measure Psyllium Husk Powder Accurately: Different brands of psyllium husk powder absorb liquid differently, so measure carefully.
• Don’t Overbake: Keto burger buns can dry out quickly, so keep a close eye on them while baking.
• Let the Dough Rest: Allowing the dough to rest for a few minutes before shaping can improve the texture.
• Wet Your Hands: When shaping the buns, wet hands can prevent the dough from sticking.
• Experiment with Flavors: Add grated cheese, onion powder, herbs, or Everything Bagel seasoning to customize the flavor of your buns.
• Toast the Buns: Toasting the buns can enhance their flavor and texture.
• Store Properly: Store leftover buns in an airtight container in the refrigerator or freezer. Reheat before serving for the best texture.

Serving Suggestions

Keto burger buns can be used in a variety of ways:

• Burgers: The most obvious choice! Enjoy your favorite burger with all the toppings.
• Sloppy Joes: A classic comfort food made keto-friendly.
• Sandwiches: Use the buns for any type of sandwich filling.
• Toast: Slice and toast the buns for a quick and easy breakfast or snack.
• Sliders: Make smaller buns for sliders.

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