Keto Hamburger Buns: The Ultimate Guide to Low-Carb Buns

I love the versatility of Hamburger buns! Any topping, any sauce, whatever you like, sandwiched between two soft buns. And now with these low-carb buns, you can make this reality in your keto life! This comprehensive guide explores various keto hamburger bun recipes, offering solutions for those seeking a low-carb alternative to traditional buns. Whether you're grilling out or simply craving a satisfying sandwich, these recipes ensure you don't have to sacrifice the joy of a good bun.

Why Keto Hamburger Buns?

Traditional hamburger buns can contain anywhere from 25 to 45 net carbs, which can be a significant hurdle for those following a ketogenic diet. Keto hamburger buns, on the other hand, utilize low-carb flours like almond flour and flax seeds to drastically reduce the carb count, often coming in at just a few net carbs per bun. This allows you to enjoy your favorite burgers without derailing your ketogenic lifestyle.

Key Ingredients for Keto Hamburger Buns

Several key ingredients are essential for creating successful keto hamburger buns:

• Blanched Almond Flour: A gluten-free keto flour that is finely ground for optimal results. The almond flour cannot be substituted with coconut flour.
• Ground Flax Seeds: Adds taste and texture while keeping the carb count low. Golden flax seeds are preferred for lighter-colored buns. The flax seeds may be able to be substituted with 3 Tablespoons of ground chia seeds.
• Psyllium Husk Powder: This is a powerful binding agent that adds elasticity, adds moisture, and prevents the buns from crumbling. It is crucial for achieving the right texture. If you've never worked with psyllium before, you can usually find it in the colon cleansing section of your local health food store.
• Xanthan Gum: Functions similarly to psyllium husk powder, binding the keto burger buns together to prevent them from being crumbly. Xanthan gum or psyllium husk powder can be used.
• Keto Granulated Sweetener: Optional, but it adds a slight sweetness similar to traditional hamburger buns. Any erythritol-based sweetener will work.
• Large Eggs: Adds moisture and helps bind the buns together.
• Avocado Oil: Adds moisture and richness to the buns.

Recipe 1: Easy Keto Hamburger Buns

These keto low-carb hamburger buns are the real deal! And the best part? These buns hold together well, aren't eggy or crumbly, and are about the easiest thing you can make. They make grilling out super easy and delicious.

Ingredients:

• 2 Cups Blanched Almond Flour - finely ground (+ more as needed)
• ¼ Cup Ground Flax Seeds - I prefer golden for lighter colored buns
• ½ tsp. xanthan gum - or 1 tablespoon psyllium husk powder (psyllium will make a slightly denser bun)
• ½ tsp. Sea Salt
• ½ tsp. Baking Soda
• ½ tsp. Baking Powder*
• ¼ tsp. Garlic Powder
• 1 tablespoon Keto Granulated Sweetener - optional
• 4 Large Eggs
• 1 tsp. Apple Cider Vinegar
• 1 tablespoon Avocado Oil

Topping:

Read also: Easy Low-Carb Cheese Crackers

• 1 Tbsp. Avocado Oil - or melted butter
• 1 - 2 tsp. Sesame seeds

Instructions:

1. Preheat oven to 350 degrees and line a baking sheet with parchment paper, Silpat, or aluminum foil. Set aside.
2. In a large mixing bowl, whisk together the blanched almond flour, ground flaxseeds, xanthan gum or psyllium powder, sea salt, baking soda, baking powder, garlic powder, and sweetener (if using).
3. In a separate bowl, whisk together the eggs, apple cider vinegar, and avocado oil.
4. Pour the wet ingredients into the dry and mix well. The batter will be wet and sticky. If the batter is too wet to hold shape, add an additional ¼ cup of blanched almond flour, or as needed.
5. Coat your hands with oil if needed, then form into 5 equal-sized balls and place them on the prepared baking sheet
6. Flatten to around 1 to 2-inches thick with the palm of your hand. Then, lightly brush the tops with avocado oil and sprinkle with sesame seeds.
7. Bake 17-22 minutes, or until tops are golden brown.
8. Remove to a cooling rack to cool completely. Then, cut with a serrated knife.

Recipe 2: Quick 2-Minute Keto Burger Buns

These 2 minute keto burger buns are quick and easy and only have a few ingredients. Don’t skip the buns with your burger. Enjoy your keto burger with a bun! These are gluten free, grain free and paleo too.

Instructions:

1. Melt the butter first, then add to the remaining ingredients which are mixed in a separate bowl to the cups I use to make the burger shape. Purely to give me a bit more space to beat the mixture evenly. You could do it all in the same cup to save on the washing up if you wanted!
2. Water is included in the ingredients as I find that even just a teaspoon makes the burger bun lighter. Quality of ingredients can vary and my medium sized egg may be smaller than the one you use. So, add a bit of water if the mixture is too thick.
3. For the cup, make sure it is microwaveable and has no metal pattern on it. If you don’t have a large teacup, a small dessert bowl will still give you the burger bun shape.
4. Cooking times MAY vary slighter between different microwaves. I have no idea what strength mine is, all I know is that it cooks quick! We don’t have the latest, all singing, talks back to you and makes you a cup of coffee microwave, so if your keto burger bun is too dry after 2 minutes, I would recommend your next one cooks for 90 seconds.
5. Rolling the top of the burger bun in sesame seeds got a better coverage. Add some chia or poppy seeds for a contrast of colour.
6. You could add some grated cheese, onion powder or herbs for extra flavour.

Recipe 3: Cheese-less Keto Hamburger Buns

These keto hamburger buns are fluffy, cheese-less, and don’t require yeast. Looking for more keto bread recipes? Recently we had a cookout with friends. I made a bunch of these low carb hamburger buns, which were (believe it or not) enjoyed by all. Low-carb-ers and non-low-carb-ers alike. They were so fluffy and soft it was almost shocking. The best part is that there’s NO CHEESE IN THIS DOUGH, unlike every other keto hamburger bun recipe.

Ingredients:

• 1 Cup Almond Flour (note 1)
• 1 Tablespoon Baking Powder
• 4 Tablespoons NOW Powdered Psyllium Husk (note 2)
• 3 Tablespoons Whey Protein Powder unflavored!

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 (1) and warm water (1 cup) and stir to combine.
4. Using wet hands, divide the dough into 4 balls (they will flatten as they cook) smoothing out the surface as you roll them.
5. Place each ball on the prepared baking sheet and sprinkle the tops with sesame seeds. Optional: Brush the tops of the buns with a whisked egg for a golden sheen.
6. Bake in preheated oven for 45 minutes.
7. Allow them to cool slightly before slicing and enjoy!

Recipe 4: Fathead Dough Keto Hamburger Buns

When I set out to conquer keto hamburger buns, I started with my favorite low carb dough…fathead dough. We reduced the cheese, increased the almond flour, and added quite a bit of baking powder for lift. The result is a bun that is sturdy enough to hold with your hands and is light enough to enjoy with your burger. It’s still filling (hello cheese and almond flour) but not heavy and dense like traditional fathead dough.

Ingredients:

• Mozzarella cheese
• Cream cheese
• Almond flour
• Egg
• Baking powder

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. These should be golden brown on top and the sides should look fully set when you pull them from the oven.
8. Use a serrated knife to cut the buns in half.

Shaping Techniques

• Before you begin to shape your rolls, let the dough sit for 5 minutes. The psyllium husk powder needs that time to absorb the moisture.
• Use wet hand to shape your dough (I keep a small bowl with water next to me).
• With this recipe you can me 4 large buns or 8 smaller buns (or combination of).
• The dough will rise during baking, so you can flatten the buns out a bit (just not too much).

Tips and Tricks for Perfect Keto Hamburger Buns

• Use finely ground blanched almond flour: This ensures a texture that is most similar to wheat flour.
• Don't skip the psyllium husk powder: This ingredient is crucial for binding the dough and creating a fluffy texture. If using psyllium, be sure to use psyllium POWDER, not whole psyllium husks!
• Adjust sweetness to your liking: While adding sweetener is optional, it gives the buns a slight sweetness similar to traditional hamburger buns.
• Be careful with toppings: Just be careful of the carbs in the toppings!

Storing Keto Hamburger Buns

• Counter: You can keep the baked buns covered on the counter for 1-2 days.
• Freezer: Wrap each bun tightly in plastic wrap. Then, please place them in a freezer-safe baggie and freeze them for up to 3 months.

Serving Suggestions

Say goodbye to lettuce-wrapped burgers because these keto low-carb hamburger buns are the real deal! These buns are incredibly versatile and can be used for a variety of dishes:

• Burgers: Obviously! Top with your favorite keto-friendly toppings like cheese, avocado, and sugar-free condiments.
• Sloppy Joes: A classic comfort food made keto-friendly with these buns.
• Sandwiches: Use them for any type of sandwich, from cold cuts to grilled chicken.

Read also: Keto Calorie Counting: A Detailed Guide

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