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KETO LOW-CARB HIGH-FIBRE BURGER BREAD BUNS


Keto Low-Carb High-Fibre Burger Bread Buns

Keto Low-Carb High-Fibre Burger Bread Buns. 2g carbs yet they taste like the REAL thing.

Plus a ZERO CARBS alternative! Keto Low-Carb High-Fibre Burger Buns

They are perfect every day keto bread rolls that you can use for sandwiches or burgers. They might look a bit similar to cloud bread, but they’re much more sturdy and consistent. Easy to hold in your hand, without stickiness or floppiness. And the icing on the cake is that they taste like REAL BREAD ROLLS!


Cut them across and fill them with whatever you fancy. They last for days, loosely covered, on my kitchen counter. But you can also make batches and freeze them. They thaw out beautifully, with no loss of texture or flavour.

These Keto Low-Carb High-Fibre Burger Bread Buns are great just as they are. Or you can toast them (sliced side up) for a couple of minutes for a bit of extra… well… toastiness.Keto Low-Carb High-Fibre Burger Buns

What Makes Keto Low-Carb High-Fibre Burger Bread Buns Unbeatable?

A quick internet search will show up hundreds of keto/low-carb bread recipes. They all sound and look amazing. But do they hold up to the hype? You probably already know the answer…..  For me, either the flavour isn’t right, or the texture doesn’t work, or they need dozens of eggs… or they get slimy over time and must be toasted. Not to mention the common calorie overload. Believe me, I’ve probably tried them all !!!!

Well, prepare for a pleasant change!!!!Keto Low-Carb High-Fibre Burger Buns

Bread rolls that require lots of liquids due the absorbent flours used, or multiple eggs to bind everything together, become sticky quite quickly (due to moisture release from eggs and psyllium) and glue to your fingers as you hold them. They’re still great if you intend to eat them straight away (like my oopsie cloud bread recipe), but not so good if you want to bake them in advance and use them throughout the week. My Keto Low-Carb High-Fibre Burger Buns, however, stay ‘fresh’. So they’re brilliant as sandwich rolls, to take to work, or on a trip.

As you can see from the photos, they won’t rise much, but the texture, flavour, and feel are 100% on point.

How to Make Keto Low-Carb High-Fibre Burger Bread Buns.

My favourite one-bowl-method is back once again. Minimal kitchen mess, and minimal washing-up. Woop-woop! Even the tart/yorkshire pudding mould that I use for these buns can just be wiped and put back in the cupboard for the next baking adventure 😀

Fiberflour is my secret weapon. It’s a British made newcomer on the low-carb market and I highly recommend it. There is no other prebiotic low-carb flour that can work its baking magic like fiberflour.

Keto Low-Carb High-Fibre Burger Buns

For those of you who can’t get it where you live just yet (U.S. distribution is on the cards), I made a test batch using 20g COARSELY GROUND PSYLLIUM HUSK (U.S. option HERE) instead of 50g fiberflour. Not the spot-on bread taste that fiberflour delivers, but still a decent result. Do make sure you use coarsely ground psyllium – not fine, and preferably the same brand I used, to minimise the risk of a baking flop.

The ‘bread’ flavour isn’t quite there when using psyllium instead of fiberflour, and they become sticky unless eaten within a few days. BUT, here comes the good part: net carbs become ZERO (almost) per bun!!!

The full macros are: Kcals 92; F 8g; TC 4.5g; fibre 4.25g; NC 0.25g; P 4g.

Keto Low-Carb High-Fibre Burger Buns

Timewise, these beauties will take just 30 minutes from start to finish. Or less, once you get the knack of making these incredible Keto Low-Carb High-Fibre Burger Bread Buns.  After 10 minutes prepping and 15 minutes baking, you will have the most delicious bread buns you’ve tasted in a looooong time.

Enjoy!

KETO LOW-CARB HIGH-FIBRE BURGER BREAD BUNS
 
Author: 
Nutrition Information
  • Yield: 4
  • Serving: 1
  • Calories: 120
  • Fat: 8g
  • Net Carbs: 2g
  • Protein: 6g
Recipe type: Bread & Crackers
Cuisine: Ketogenic. Low Carb. LCHF. High Fibre.
Prep time: 
Cook time: 
Total time: 
Yummy flavour, perfect texture and ultra-quick to make. These super-healthy bread rolls or burger buns are as close to real bread as you can get.
Ingredients
Instructions
  1. pre-heat oven to 180C static.
  2. using an electric whisk, whip eggs until foamy and tripled in volume, then add EVOO and water and whip again to combine.
  3. incorporate fiberflour, baking powder, salt and xanthan gum, by whisking a little more.
  4. spread 2-3 drops of EVOO inside each hole of a 4 tart/yorkshire pudding mould (each hole = 10cm Ø - SEE NOTES BELOW).
  5. spoon in the bun mixture and sprinkle sesame or poppy seeds, or both, if using.
  6. bake for 15 mins or until amber brown.
  7. open oven door, slide baking rack out half-way and leave until cooled.
  8. you may need to prize them off with a small flexible spatula if a bit stuck.
Notes
The mixture will be quite thick and gloopy (see pics ^^^ in post). You may need to use your fingers or a slightly wet flexible spatula to spread it evenly into the mould holes, but DO NOT flatten it, or you'll lose the airiness.

Don't overbake. Expect the buns to rise and then deflate a little.

THIS is the correct yorkshire pudding tray size (U.S. option HERE). Using a baking tin with wider diameter holes may prevent the buns from rising at all. Inversely, if the cavities are smaller in size, the buns will likely rise more, but you will need to bake a few extra minutes to ensure they're cooked through.

Store loosely covered on your kitchen worktop. No need to refrigerate. Can be frozen.

Read ^^^ post if you're intending to sub the fiberflour. Using 20g coarsley ground psyllium husk, I ended up with a very thick foam that I 'shaped' into the moulds. Baking time remains the same. Macros for psyllium version are in the post ^^^.

Metric kitchen scales are an inexpensive yet invaluable gadget to ensure accurate measurement of ingredients. Store them upright in a cupboard or over your worktop and they'll only take up a tiny bit of space. Click HERE for the ones I use. For U.S. option click HERE.

 

Your feedback matters to me! Please leave a comment below. If you try this recipe, make my day and share a photo on social media with the hashtag #queenketo. Thank you! 🙂

2 comments on “KETO LOW-CARB HIGH-FIBRE BURGER BREAD BUNS

Allison

Hi Antya! Funnily enough, I was just looking at Fibreflour and wondering whether to buy it. Now I have your recipe to try, I know the answer! I’m guessing the high oat bran ratio in the flour means you don’t drop out of ketosis, is that right?

Reply

Hey Allison, thanks for your message! Yes, that’s right, fiberflour does NOT get me out of ketosis. It may be that oats, although listed at the top, are included in an even ratio with the other ingredients, so it’s not too oat-heavy. I also make a lovely pizza crust with it (see recipe HERE) , again, I remain in ketosis after eating 1/2. P.S. I could never manage a whole pizza, 1/4 + salad is my ‘normal’ 🙂

Reply

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Hi! My name is Antya. Welcome to my Blog!

Antya

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