June 17, 2021

Paleo Keto Hamburger Buns (Gluten Free, Low Carb, Nut Free Option)

Keto Fluffy Almond Flour Burger Rolls portrait 2 720px x

Keto Fluffy Almond Flour Burger Rolls portrait 2 720px x 1080px 1

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Easy Fluffy Keto Hamburger Buns are the only buns you will ever need on your ketogenic or low carb diet! They are paleo, gluten free, low carb and I’ve shared a way to adapt this for a keto nut free version! Don’t miss all my tips and tricks below for fool proof keto hamburger buns that won’t fail! 

HOW TO MAKE KETO HAMBURGER BUNS
Making a fabulous keto hamburger bun is easier then you think and can also be adapted for a nut free version if you need. Make sure to follow my tips and tricks below for have fool proof, fabulously fluffy keto hamburger buns! You need some important ingredients that should not be eliminated to make these come out as perfect as can be. There are some options for swapping ingredients below. 

You need the following: almond flour, psyllium husk powder, ground flaxseed, egg whites, cream of tartar and baking powder are all necessary for these keto hamburger buns. There are some optional ingredients as well.

Place all the dry ingredients in a mixing bowl (excluding the sesame seeds) and stir to combine.
Add the egg and egg whites. Whisk to combine using an electric whisk with bread paddles. Add the boiled water and whisk again until like a slightly sticky dough. Allow to stand for 5 minutes.
Roll into 8 balls and pat slightly to form rolls. If the dough is sticking to your hands (it should be slightly sticky) simply wet your hands with a little water or olive oil.
Place on a non-stick baking tray lined with parchment paper with enough space between them to grow in the oven.
Press optional sesame seeds gently into the top and bake for about 40 minutes until golden.
Remove from the oven and allow to cool then slice in half and fill with your filling of choice. My Air Fryer Bacon Cheddar Stuffed Burgers would be awesome in these hamburger buns! 

CAN I SKIP THE PSYLLIUM HUSK POWDER? 
Psyllium husk powder is one of the best alternatives to gluten in keto friendly baking recipes. It helps retain moisture in baked goods and that helps with reducing keto breads from being too crumbly and falling apart. It’s also got a nice high fiber content and is often used in products like Metamucil,  for helping to keep yourself regular. 

Since these are paleo hamburger buns, they do not have any cheeses that hold them together like most keto hamburger buns and rolls you see online using fat head dough as the base. Psyllium husk holds these keto rolls together since it acts like a gel when mixed with hot liquids. It helps to make keto dough to roll out and shape easier and provides a nice light and airy texture that is hard to beat. I do not recommend leaving out the psyllium husk powder in these keto hamburger buns. 

HOW CAN I SWAP ALMOND FLOUR? 
If you have a nut allergy, you can swap out the almond flour used for these keto hamburger buns with sunflower seed flour and sesame flour . You can not swap the almond flour with coconut flour.  If using sesame flour, you will not need the same amount as the almond flour. Use just one cup sesame flour in this recipe created a rather dense hamburger bun. So if I were trying it again with sesame, I’d reduce that amount a little bit more. Flatten the dough as much as you can, still resembling a roll,  but keep in mind, you will be slicing these in have so don’t flatten too much. I’ve also tested this recipe using sunflower seed flour and had the best results! Light and fluffy and great texture!  I used one and a half cups or 150 grams of sunflower seed flour which is the same used for the almond flour in this recipe. 

DO I NEED THE FLAXSEED? 
Ground flaxseeds can replace eggs in a recipe and because of its high oil content and also be used to replace oil or fat in a recipe. Ground flaxseed can really increase the texture quality of baked goods that are gluten free. I’d say keep it in this recipe for keto hamburger buns but if you truly don’t have it on hand and refuse to buy any, you could swap out the ground flaxseed with chia seeds or about a tablespoon of oil. I can’t guarantee on how the texture or quality will be when swapping the ground flaxseed out of this recipe for keto hamburger buns. 

BEST TIPS & TRICKS FOR FAIL PROOF KETO HAMBURGER BUNS
Be sure to use the finest almond flour to you can find. Do not use almond meal or you will have very dense hamburger buns. 
Make sure to use white psyllium husk powder, not whole psyllium or capsules or psyllium seed powder. 
Do not use ALL eggs or again these keto hamburger buns will not be light and airy, they will be dense if all whole eggs are used. 
Do not skip boiling the water! That is what is needed to activate the psyllium husk powder to gel up and do its thing in these keto rolls. Allow the batter to sit at least 5 minutes before forming into rolls.

PALEO KETO HAMBURGER BUNS

Paleo Keto Hamburger Buns

These Low-Carb Fluffy Almond Flour Burger Buns are a staple you’ll fall back on time and time again. Fluffy on the inside and as close to the real deal roll as you can get.
I love to use these keto rolls for a good burger or for any lunchtime sandwich, as a side for soup or they’re also great toasted for breakfast simply with butter or some nut butter.

Ingredients

1.5
cups
almond flour
(or 150g)

2.5
tbsp
psyllium husk powder
white (or 20g)

1/4
cup
ground flaxseed
(or 38g)

1
tsp
garlic powder
optional

1
tsp
onion powder
optional

1
tsp
cream of tartar

1/2
tsp
baking powder

1/2
tsp
salt

1
large
egg

3
large
egg whites

1/2
cup
water
boiled

1
tbsp
sesame seeds
(or poppy seeds, optional to sprinkle on top)

Instructions

Preheat the oven to 375F / 190C / 170 fan.

Place all the dry ingredients in a mixing bowl (excluding the sesame seeds) and stir to combine.

Add the egg and egg whites. Whisk to combine using an electric whisk with bread paddles. Add the boiled water and whisk again until like a slightly sticky dough. Allow to stand for 5 minutes.

Roll into 6 balls and pat slightly to form rolls. If the dough is sticking to your hands (it should be slightly sticky) simply wet your hands with a little water or olive oil. Place on a non-stick baking tray lined with greaseproof paper (with enough space between them to grow in the oven).

Press optional sesame seeds gently into the top and bake for about 40 minutes until golden.

Remove from the oven and allow to cool then slice in half and fill with your filling of choice.

Storage: Tupperware for up to 4 days or freezer for 3months

Recipe Notes
Net Carbs: 4g 

Nutrition Facts

Paleo Keto Hamburger Buns

Amount Per Serving (1 roll)

Calories 216
Calories from Fat 144

% Daily Value*

Fat 16g25%
Saturated Fat 1g6%
Trans Fat 1g
Cholesterol 31mg10%
Sodium 235mg10%
Potassium 155mg4%
Carbohydrates 11g4%
Fiber 7g29%
Sugar 1g1%
Protein 10g20%

Vitamin A 45IU1%
Calcium 80mg8%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.

Blessings, Brenda

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