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!

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.

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.

Keto Low-Carb High-Fibre Burger Bread Buns

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 Fiberflour (U.S. option HERE), 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.


  • 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.
  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.
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! 🙂

Click on a star to rate it!

Average rating 4.8 / 5. Votes: 17


  1. Louise Pearce

    Hi – I have just discovered your website after purchasing fibre flour from Longevity. I had a go at your burger bun recipe… I’m not sure what I did wrong but my mixture was a lot runnier than yours – more like a thick Yorkshire pudding batter. I figured I probably weighed out the water/oil incorrectly (I zero’d my scales with a pot to weigh the liquids) so added an extra tablespoon of extra fine fibre flour to the mix so it more closely resembled your pictures. It was still a little runny in comparison but I baked for 15 minutes at 180 fan. I took a picture but cant see how to upload it – they turned out a bit flatter than yours – but the flavour is amazing! I’m so pleased – I cannot tell you what a game changer these rolls are! I really am very fussy and have tried loads of bread substitutes in the past but decided I would rather do without than eat them!! I have never posted on a forum type thing before but felt duty bound to comment on how brilliant this recipe is!! Thanks so much! 🙂

    • Hi Louise, thank you for your feedback.
      The Fiberflour I use for these is the original mix, not the extra fine version, which is less absorbent. Which is probably why your batter was more fluid. Unless you left out the xanthan gum, which also adds viscosity to the mix. Hope this helps.
      P.S. Fiberflour contains gluten derivatives, which can cause sensitivities in some individuals. If your gut reacts negatively, check out my other bread recipes, which are mostly gluten-free.

  2. Steve Axelrod

    According to the Longevity Foods (Fiberflour) website, Fiberflour is made from oat bran and flax seed. Since it’s not currently available, I was wondering if you’ve experimented with these two ingredients to create a substitute?

  3. Hi Antya, I have oat fibre in my pantry …. that I use in bread recipes ……. do you think I could sub this for fiberflour? The oat fibre, is just that, it doesn’t have anything else added. Or do you think I should just go with the psyllium husks?? Apologies for putting this on you, but I don’t want to waste the oat fibre if you don’t think it will work …’s quite expensive her in Oz. Thanks 😊

    • Hello Jude, no trouble at all.
      Fiberflour is a blend of ingredients including gluten and wheat derivatives, which cannot be replaced with oat fibre or psyllium, or both.
      I understand that there’s a Fiberflour supply issue outside the U.K., so may I suggest you look at the Lupin Dinner Rolls recipe (Italian-style, quite hollow in the centre), or the Amazing Protein Bread Loaf recipe to make bread ‘rolls’ – I use semisphere silicone moulds and they turn out great (you could use tart moulds, but the rolls will be quite flat).
      Sorry to disappoint. I rarely use Fiberflour in new recipes nowadays, because this supply problem has been going on for a long time and there seems to be no resolution in sight.

  4. Daphne Love-Reynolds

    Another excellent recipe. I used the coarse psyllium method and they were fantastic. Thanks for sharing your recipes!

  5. Hi my name is Marie and I tried your recepie of the bread and it was amaxingggggggg so I experimented and added some sugar and some blueberries and they were delicious so thank you for sharing ..

  6. Kathleen

    Hi there, I found your site via the Fibre Flour site and I’ve bought your book!! I too was going to ask about the yeast – a person on the FF flour site used some Inulin to ferment the yeast on another recipe. I’m so excited to try these (will be using your recipe) I was wondering whether you used the regular Fibre Flour or the very fine? I tend to use the very fine flour but always wonder should the weight be the same as the courser flour? Thanks again, your book and receipes are excellent!! xx

    • Hi Kathleen, thanks for the kind words. For these buns I use the coarser Fiberflour. The fine Fiberflour is more suited to pastry work, in my opinion (my puff/rough pastry dough with Fiberflour is incredibly light and flaky). Yes, I’ve tried inulin to feed yeast instead of sugar/honey and it works, but do remember that the yeast eats it all up, so I wouldn’t worry stress about replacing a teaspoon or two of sugar or honey. The only thing I want to add is that yeast and gluten are both inflammatory and can cause insulin spikes in some individuals (close friends have confirmed this). So, as much as the aroma of yeasted bakes is to die for, I prefer to minimise both.

  7. These turned out really good, pity they don,t rise much ,Have you tried adding a bit of yeast ?, however they taste fantastic, best bread sub i have tried 🙂

    • Hi Paul, thanks for taking the time to leave your comment.
      I have not tried adding yeast, which would need some form of sugar to work its magic, plus proving time. If you do, please share your findings for others who may be interested.

  8. Hi Antya do you have a bread recipe using butter instead of oil as I cannot consume oil, thanks for all your amazing work

    • Hello Corrina, and thank you for visiting my site. I have made these burger buns with melted butter (30g) and they turned out a little heavier, but otherwise fine. You can also substitute EVOO with another oil, like flaxseed, hemp or avocado oil. 🙂

  9. 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?

    • 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’ 🙂

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