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Clean Keto Bun Recipe - 1.6g Net Carbs

Catherine McDiarmid-Watt | 12:42 PM | 0 comments

Image: Ham and Cheese on a Clean Keto Bun, Spread with Herb and Spice Cream Cheese, and sliced dill pickle on the side
This is my own recipe that I created from experimenting with ingredients. It is gluten-free, nut-free, dairy-free, yeast-free, and clean Keto. A similar bun of regular bread may contain as much as 20 grams of carbs!

INGREDIENTS:
6 large eggs, room temperature
Flaxseed, golden - 6 tbsp seeds (makes about 1/2 cup ground)
Extra Virgin Olive Oil -1/4 cup
Monkfruit Sweetener - 4 tsp (or your favourite sweetener)
Pysllium Husk - 3 tbsp
Chia Seed - 1 tbsp
Hemp Hearts - 1 tbsp
Nutritional Yeast - 1 tbsp
Baking Powder - 1 tsp
Collagen Peptides - 1 scoop (optional)

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Image: Sliced open, inside view of the Clean Keto Bun

DIRECTIONS:
Beat the eggs with a hand mixer or immersion mixer for at least 2 minutes till frothy.

Grind the Flaxseed in a coffee grinder (or a blender on fine ground), and then put the Psyllium, Chia, and hemp together in the grinder, and grind them as well. Makes a total of 1 cup of ground ingredients.

Add rest of ingredients to the eggs, mix well.

Let sit for 5 minutes to thicken.

Spoon into a hamburger bun baking tray, or any about 4" wide baking dish or pan.

Bake for about 20-25 minutes at 375 F. Let cool in pan for 10 minutes, then move to a cooling rack.

If possible, let the buns air dry 2-3 hours before putting them in a zip-lock bag and store in the fridge or freezer.

Makes six buns.
Image: Clean Keto Buns baked in a USA Pan Bakeware Mini Round Cake

NUTRITIONAL VALUES:

1 bun = Calories: 233.4, Fat: 17.9, Sodium: 82, Carbs: 9.8, Fiber: 5.5, Sugar: 0.3, Sugar Alcohols: 2.7, Protein: 11.8, Net Carbs: 1.6

USES:

Hamburger buns, sandwich buns, sloppy joe buns, garlic bread, toasted with your favourite toppings... even change the shape to make hot dog buns, dinner rolls, more!

THOUGHTS AND SUGGESTIONS:

My first batch, I started out with just a cup of Flaxseed meal without the rest (Sweetener, Pysllium, Chia, Hemp, Nutritional Yeast), it was OK, but more like a muffin in texture.

So I added a few other things to try to make it more bread-like, and more nutritious.

It is very dense, more like multi-grain/whole wheat bread texture than Wonderbread, but I love it. However, it's been so many years since I had regular bread, I may not be a good judge! LOL

Image: Clean Keto Buns air-drying on a cooling rack
If you can't eat the Pysllium, Chia, or Hemp, just replace it with one of the other ingredients.

I buy most of my ingredients from Bulk Barn (a bulk food store in Canada), the rest on Amazon.

I also bought the hamburger bun pan on Amazon. But if you have anything that is about 4" wide to bake in, you can use that.

I have a small coffee grinder that I grind my ingredients. I don't think it will work as well, if you don't grind these ingredients. If you don't have a grinder, just use your blender on fine ground. Some ingredients can be bought pre-ground.

Eggs beat up higher at room temperature, so that's important.

If you try my recipe, I'd love to hear how it turned out!

ENJOY!!

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Catherine

About Catherine: I am mom to three grown-up sons, two grandchildren, two rescue dogs and a rescue cat. After years of cooking and coming up with recipes for my severely allergic children with a multitude of allergies, I am tired of cooking and weary of worrying about what I eat. And then I was diagnosed as pre-diabetic and gluten-intolerant and the journey started all over again!

Note: I am not a dietician, nutritionist, or doctor nor do I claim to be a weight management expert. I am not legally allowed to give dietary advice. This is not dietary or medical advice, just a compilation of low carb recipes that are good for you and taste great too!

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