( 3 NET CARBS EACH)
Hey Everyone!
Remember when you first started on your low carb journey and your only choice was to wrap your burger up in lettuce leaves?
Or when every single bread recipe out there tasted like an omelet? Those days have been over for a while for me but this bun takes "Keto Bread" to a whole new level...
They have a lot of flavor...like "whole wheat bread".
If you miss bread or have what Thom calls "Keto bread anxiety", fear no more. This recipe doesn't taste eggy, nor is it made with cheese.
This bun is damn delicious and is soft and chewy like real bread. It wont fall apart half way through your burger or sandwich either.
Low Carb Bread has leveled up because of one secret ingredient!
Psyllium husk powder.....
Yes, psyllium husk powder is an insoluble fiber which is great for you no matter what "diet" you are following. Each bun is packed with seven grams of fiber! SEVEN!
If you have been on the Keto Diet for any time at all, you know how important it is to get enough fiber.
If you don't have any psyllium husk powder than you should get some.
I like this kind because it's organic and all of that good stuff and it's priced right. Seriously...you'll be glad that you got some.
If you don't have any psyllium husk powder TODAY, and you are trying to make these buns, I think you can substitute xanthan gum.
But I am not sure exactly how much. I quit using it a while ago but I know for sure that it's not a one to one substitution.
I think it's about 1 teaspoon of xanthan gum to 2-3 tablespoons of psyllium powder.
It's chock-full of answers to your questions about Keto, contains a step by step guide outlining how to achieve Ketosis quickly as well as how to avoid the dreaded Keto Flu.
Plus, it includes a one week meal plan (21 recipes) and includes extras like fat bombs...these recipes are not available on this site and it's the exact menu Thom used to get started on Keto.
He has lost FIFTY POUNDS on the Keto Diet to date and has studied Keto for the last 16 months to be able to help others realize their best health too...
Back to the low carb rolls recipe.....
Tips:
- It's always a good idea to gather all of your ingredients before you begin.
It's never fun to start dumping ingredients in the mixing bowl and realize that you are out of this or that.
Or, to pop your beautiful creation into the oven and realize that you forgot something important.
- Don't skip the vinegar.
It's an important leavening agent. You could use white vinegar if you don't have any apple cider vinegar but I am not sure how it will affect the taste.
Don't worry, these buns DO NOT have a vinegar aftertaste. They have a nutty delicious flavor and all of the vinegar flavor cooks out of the buns.
- Speaking of the seeds...
Feel fee to omit or exchange any of the seeds in the recipe if you want to. This recipe is FANTASTIC and the seeds provide a nutty flavor and a little crunch as is but you can customize it too.
The only one that I would wonder about is the chia seeds. You see, chia seeds absorb water. This dough is sticky and I bet you may have to bake them a little longer if you omit those.
Or, omit some of the water because too much water in ANY bread dough will cause it to be dense and tough.
- If you plan on using coconut oil instead of butter you will have a very pronounced coconut flavor.
You could use "refined" coconut oil to avoid this but just know that you will lose most of the "health benefits" when you use "refined" anything.
- Mix all of the dry ingredients together first.
Once you pour in the wet ingredients you don't want to over mix it because it will muck up the process and could make your buns tough and flat. This applies to all breads, low carb or not.
If you combine all of the dry ingredients first your end results will be much better.
- DO NOT SKIP BOILING THE WATER
If you change every single thing in this recipe besides the psyllium husk you STILL do not want to skip boiling the water.
I know how it is... I have rarely EVER followed a recipe exactly.
And, now that I am (ahem), a more "seasoned" baker, I rarely follow recipes that are not my own at all. But this is important. Boil the darn water.
This step "activates" the psyllium and helps it bind your dough together.
Your dough will look "sticky" like this:
Once you mix the boiling water in and give it a minute or two, the dough will stiffen up like this:
It just takes a little bit for the chia seeds and psyllium to do their magic.
- Use parchment paper to cover your baking sheet.
This makes cleanup a snap and you wont have to pry your buns off of the pan. They shouldn't stick but its a drag if they do...
- The dough is sticky.
You can either oil your hands or use your mixing spoon to divide the dough and place them on the parchment paper.
I formed them into the shape I wanted with slightly oiled hands before popping them into the oven.
- These buns will turn brown and beautiful.
Just look at these beauties! You can tell they are done by giving them a little tap. You should hear a "hollow" sound. I usually pick up my buns and tap them on the bottom to be sure.
Be quick though so you don't burn your hand.
- Wait until these cool to slice them.
I don't usually toast these soft, delicious rolls before I make a sandwich. Unlike so may almond flour bread recipes, these DO NOT FALL APART.
But toasting them does bring out the nutty flavor ...
- Wait for these to cool before you slice them.
I know it's hard to wait but you'll be glad you did.
- If you double this recipe add an extra tablespoon of boiling water.
All of the other ingredients can just be doubled~ use the widget to make this easy. But you'll need an extra tablespoon of water to make the dough the right consistency.
Make sure that you check out the strawberry creamsicle recipe or mint & chip ice cream for a refreshing dessert! You wont believe how delightfully easy they are to make.
That's it for now Keto Friends!
If you have any questions or need any help with this recipe please let me know in the comments below.
Cheers!
Brenna
Damn Delicious Low-Carb Sandwich Rolls (Gluten & Dairy Free)
Equipment
Ingredients
- 1 Cup Almond Flour
- 2 tablespoon Psyllium Husk Powder
- 1 teaspoon Baking Powder
- 2 teaspoon raw sunflower seeds Use unsalted seeds if replacing with something else.
- 1 teaspoon White Sesame Seeds
- 1 teaspoon Black Sesame Seeds
- 1 teaspoon Chia Seeds
- 1 teaspoon Erythritol
- ¼ teaspoon Sea Salt
- 1 tablespoon Apple Cider Vinegar White vinegar works too
- 2 Eggs large- room temperature.
- 3 tablespoon Butter (Salted) Melted. See post tips if you are going to use coconut oil instead.
- ¼ cup water Rapidly Boiling
Instructions
- Preheat the oven to 350F
- Whisk all of the dry ingredients together until combined and there are no lumps.
- In a separate bowl mix all of the wet ingredients except the boiling water until combined.
- Pour wet ingredients into the dry mixture and combine. It should look like a thick nut butter.
- Pour in boiling water and mix. The dough will be sticky.
- Divide dough into four equal pieces and place on a parchment covered baking sheet. The dough will be sticky. Use mixing spoon to place them on the baking sheet. Form them into a bun shape with oiled hands if necessary.
- Bake for 35 minutes. They should have a hollow sound when tapped on the bottom.
- Let cool and slice for sandwiches or hamburgers. Store in an airtight contained or bag.
Notes
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Readers' Favorite Categories:
Nutrition
The nutritional information on this site is provided as a courtesy. I use the values from the USDA Food Composition charts. But, I am human so if anything ever looks off to you on this or ANY site, please feel free to make your own calculations.
Kate
All I can say is that these sammie rolls are FIRE. Thank you! I have missed sandwiches so much on Keto and am SICK to death of bloggers suggesting that I roll meat in lettuce leaves. I know that's probably better for me but I feel like I am going to crack and eat a whole loaf of french bread. Thank you, thank you, thank you.
Brenda
Thanks to this recipe, I was able to enjoy a real hamburger for dinner. I didn't have all the seeds so I subbed Everything Bagel seasoning and left out the salt. It was yummy.
Debra
Just didn't have enough faith, not until I sliced into the bun and tasted it. I LOVE IT! Thank you!
Brenna
Hey Debbie! I am so glad you enjoyed it. Cheers to you and Keto On!
Debbie
These turned out absolutely delicious! Finally a sandwich bun
Or hamburger bun that My whole family loves. Also I don't have a whole lot of luck when I bake KETO bread recepies.
These were simple and easy to follow the RECEPIE. They
Looked great and actually do have flavor of a hamburger bun.
If I can do this RECEPIE anyone can....Breanna Thank You
Brenna
Hey Patsy! Awesome! I am so glad it worked out for you. I really like the taste of those rolls and am so glad to know that it can be made into a loaf! Cheers!
Patsy Medlock
Brenna, sorry I have not gotten back sooner. I made the sandwich bun recipe (doubled) into a loaf. Your guidance was "right on". I baked the loaf in a clay Pampered Chef loaf pan at 350 degrees for 50 minutes. It turned our perfect...beautifully browned on all sides and I heard the hollow sound when tapped on the bottom of the pan and also on the top of the loaf. I did let it cool in the pan for 10 minutes before placing on a cooling rack. Not big slices but great for a sandwich as you can slice thin since it is so filling. Thank you, thank you, thank you!
Lori
These rolls come out perfect every time and are the best we’ve ever tried! Great for sandwiches and burgers. Made one batch without the seeds and substituted a tablespoon of ground flax, still worked beautifully. Thank you! So glad to have found this recipe.
Brenna
Hey Patsy! I am so happy to hear that you like them! I am not sure if they will work in a loaf because of the weight(it might collapse). But psyllium is great at holding up breads so give it a shot @ 350F for 45-50 minutes and then do the "thump" test on the bottom of the pan to see if it sounds hollow. You can always lightly tent the top with foil after 40 minutes if it starts getting too brown. I hope it works! Please let me know what happens if you try it. Fingers crossed. Cheers!
Patsy Medlock
Brenna, I have made these rolls several times and they are great! I usually double the recipe because they go so fast. I would like to try baking in a loaf pan and slice the bread. What do you advise...yes or no. If yes, what temperature and approximately how long to bake.
Thanks!
Brenna
Hi Ness!
I am sure you could make them without the seeds. They just make them taste and feel more artisanal. But I bet they will still be great! Happy Baking!
Ness
Do you have to use the seeds for this recipe? I have all the ingredients, minus the seeds! These look amazing and I would love to try with pulled pork! Thank you!
Brenna
Thanks Michelle! I appreciate you leaving your comments and rating. Keto On!
Michelle
I forgot to rate the recipe FIVE stars in my previous comment. And let folks know these freeze and thaw just fine. Try one toasted with a schmear of cream cheese or devon cream! Great way to start the morning.
Michelle
This recipe is an absolute game-changer for me! I am one of the unlucky ones that has a FODMAP sensitivity with the additional problem of being unable to digest the high fat amounts of keto. Keto works great for me as far as weight loss, but after two months of spending most of my time either on the toilet or running for the toilet, I'd almost given up.
I read that adding psyllium husk and extra salt and water to my diet might help. I tried a psyllium husk bread recipe, and it worked great. My digestive issues are now a non-issue. One or two of the buns per day and extra water fixed me right up.
Unfortunately, the other recipe I used called for garlic powder. The first batch tasted way too garlicky. The second batch I made, I cut the garlic down to a 1/4 of what the recipe called for. An improvement, but honestly every time I'd catch a whiff of that garlic powder in my buns, I'd nearly lose my appetite. And believe me I'm a garlic lover! I think the garlic is used to mask the flavors of egg and baking powder, but I just didn't think garlic tasted right in that recipe. So went searching for a new recipe without garlic. I found yours!
The first batch I made turned out perfect! Tastes just like regular whole wheat bread to me. I decided to experiment a tiny bit, so the next batch I browned the butter first, then added 1/8 teaspoon cinnamon. The cinnamon does not flavor the bread at all, but in combination with the browned butter, it gives the kitchen a nutty bakery aroma and perfectly masks the baking powder. The buns came out PERFECT. I'm so glad I found this recipe. I had a savory sandwich on the most recent batch for lunch - bacon and avocado. So delicious!
I just want to say for my American tastes in bread, you won't notice the Erythritol at all. It doesn't make the bread sweet, just takes the baking powder edge off. Same with my cinnamon experiment. I even ate braunschweiger on one, and it was delicious (well, if you like that sort of thing!).
Thank you for this recipe, and for helping me stay on keto. I was really dreading having to find another diet to try due to my digestive problems. Especially with shopping being so iffy during the Stay-At-Home orders. Stay safe and healthy!
Brenna
Hi Samantha,
Yeah...low carb breads never rise too much. It's kind of the trade-off. But using fresh baking powder definitely helps give it as much rise as it can muster. I am not saying to use a brand new can every time, but if it has been in the cupboard since god-knows-when than a fresh batch might help. Not sure about the "cakey" flavor either. Mine taste like bread and I like the switch from fat-head based dough on some days to keep from eating sooooo much dairy. Try making a more "rounded" bun shaped more like a ball if you are unhappy with the thickness. The circumference will be smaller though. We have a lot of bread recipes to match a plethora of tastes....
Samantha Grandidge
Tried these and they didn’t really rise even though I stuck to the recipe exactly. They taste a bit cakey rather than like bread but better than no bread I guess.
Brenna
Hi Lorette!
So since there is no gluten in this recipe there needs to be something to help the rolls rise. I am guessing that the same issue is going on with baking soda. If you cannot have salt because of a Kidney issue it is going to be extremely impossible to eat "Keto" because you have to have sodium. Your body washes out the electrolytes on Keto and you'll get really crampy along with all sorts of other problems. If it's a HBP issue than it may be the carbs but you'll need to talk to your doctor about it. Sorry that this doesn't work. Most Keto recipes are high in sodium compared to what the SAD ( Standard American Diet) recommends. I hope your GP can give you some answers. Cheers!
Lorette Wasserback
I like the recipe but I can't have any salt. The baking powder is to high in salt. If there is any way to substitute it.
Brenna
Hi Susan!
They will be fine! Have a wonderful holiday at the cottage!
Brenna
Susan Lecerf
Made these today. I quadrupled recipe because I'm going to a cottage. Can these be frozen? I assumed they could be. Thanks for a great recipe!
Brenna
Hey Cedar!
It's 1/4 cup of water. I wonder why it isn't showing in your ingredients on the recipe card? Weird. Anyway, I hope they turn out great!
Cedar
How much water. I cannot see where it is listed
Brenna
Hey there!
It sounds like you are on the right path. The dough is sticky. But without the psyllium powder the dough will be waaaay too wet. That stuff sucks up the water and is a really important part of the recipe. Glad you still liked them. Until you get the psyllium try out the best burger buns or the two minute Keto bun to tide you over. Also, we live above 8,000 feet so altitude won't affect this recipe.
Thanks so much for the comment. I think it will help other people.
Cheers,
Brenna
South Aussie
I tried these today but as I live in an area where "odd" ingredient shopping is difficult had to buy a trilogy of seeds
chia, flax and hemp. I also live over 6000 ft elevation. I added the "trilogy" to equivalent of the nuts, and also had some
white sesames so could add those. I found the dough super sticky. Am not sure what happened as they didn't really rise
or hold their form, but went ahead and baked them and added an additional 5 minutes. took them out and apart from not rising, my husband and I both decided they tasted the best of anything we had made so far. Am going to find some psyllium powder as I didnt have that and will give this a another try. Will update with the next try as I think they will be worth the try.