Easy Keto Burger Buns
Servings: 6
With NO Cheese, No Nut or Seed flours, and NO Butter, these bread buns are sturdy yet light, neutral and perfect for sandwiches, burgers or mini pizzas.
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Ingredients
- 3 large eggs - room temperature, 165g net weight
- 100 g whole milk - Arla Lactose-Free Whole Dairy Milk or similar
- 20 g extra virgin olive oil (U.S. option HERE)
- 1 tsp apple cider vinegar (U.S. option HERE)
- 15 g whey protein isolate (U.S. option HERE)
- 15 g lupin flour * if using Miracle Lupin Flour, add an extra 5g
- 15 g bamboo fibre (U.S. option HERE)
- ¾ TBSP baking powder
- ½ tsp xanthan gum (U.S. option HERE)
- ½ tsp bicarbonate of soda (U.S. option HERE)
Instructions
- separate eggs: put yolks in a medium glass mixing bowl and whites in a large one.3 large eggs
- weigh and place dry ingredients into another medium mixing bowl, making sure to sift the lupin flour and baking powder; mix well using a fork or small wire whisk.15 g whey protein isolate, 15 g lupin flour, 15 g bamboo fibre, ¾ TBSP baking powder, ½ tsp xanthan gum, ½ tsp bicarbonate of soda
- lay a large silicone baking sheet over an over rack and set it aside.
- pre-heat oven to
170 °C static. - using a hand-held electric whisk, whip egg whites to stiff peaks.
- whip egg yolks and vinegar with the same electric whisk at high speed (no need to rinse it first) until pale and creamy; add oil and whip; add milk (cold), and whip again briefly.100 g whole milk, 1 tsp apple cider vinegar, 20 g extra virgin olive oil
- tip the mixed dry ingredients into the egg yolk mixture and once again whip at low speed briefly to amalgamate (start manually to prevent the powder flying everywhere).
- pour yolks mixture over whipped egg whites, detach the balloon whisk and combine manually while retaining air - N.B. the best way to do this is to tilt the bowl away from you, then - starting at the farthest point - use the balloon whisk to swipe down > across towards you > up above the mixture > over the far end and down again, while rotating the bowl; this circular motion retains and injects air, and can be done quite fast once you master the action.
- using a flexible spatula, place 12 well-spaced mounds of the mixture over your baking sheet and flatten them a little so they’re not piled up high.
- bake at centre level for 18-20 minutes.
- remove from oven and set aside, untouched, for 10 minutes, then remove the silicone sheet and leave them on the rack to dry further.
Notes
Store the buns in a container, uncovered, in a cool and dry cupboard, for 2 days, then seal the container to retain their softness for another 3 days (unless you want them to be drier). You can also freeze them.
The buns bake slightly concave at the bottom. To make mini pizzas, cool the buns completely, flip them, fill with your toppings and grill for 5-6 minutes.
Each mini pizza base = 0.3g carbs.
Weigh your ingredients accurately with Metric Scales:
Metric Food Scales (UK)
Metric Food Scales (U.S.)
Nutrition
Serving: 2halves | Calories: 95kcal | Carbohydrates: 0.6g | Protein: 7.3g | Fat: 6.4g
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