Snack: Ultimate Keto Buns

Prep Time: 60 mins

This recipe includes superfoods such as:

Sesame Seeds, Poppy Seeds, Nuts

Health benefits of Ultimate Keto Buns

Sesame seeds help with progesterone balance. Lignans found in in sesame seeds help to prevent excess estrogen production. Poppy seeds are packed with calcium, magnesium, B vitamins, and zinc. Nuts are a natural source of Inositol, a derivative of Vitamin B (which is often prescribed in the form of supplements for women with PCOS). Inositol can effectively control the symptoms of PCOS by reducing insulin resistance and improving insulin sensitivity.

Ingredients

Dry ingredients:
1 ½ cup almond flour (almond meal) (150 g / 5.3 oz)
⅔ cup psyllium husks - will be powdered, or ⅓ cup psyllium husk powder (40 g / 1.4 oz)
½ cup coconut flour (60 g / 2.1 oz)
½ cup flaxmeal (75 g / 2.6 oz) - or use more almond flour instead
2 tsp garlic powder
2 tsp onion powder
2 tsp cream of tartar
1 tsp baking soda
1 tsp salt (pink Himalayan or sea salt)
5 tbsp sesame seeds (or sunflower, flax, poppy seeds) or 1-2 tbsp caraway seeds
Optional: 2 tbsp Erythritol (20g / 0.7 oz)

Wet ingredients:
6 large egg whites
2 large eggs
2 cups water, boiling or lukewarm depending on the method - see intro (480 ml / 16 fl oz)

Tips for substitutions:

•if you can't tolerate psyllium: try this recipe instead
•almond flour can be substituted with flaxmeal and the other way round in the same amounts
•if you use coconut flour instead of almond flour / flaxmeal: you'll have to use more egg whites to retain the same consistency
•if you don't want to use coconut flour: Although I haven't tried it, I'd use twice the amount of almond flour or flaxmeal instead of coconut flour (1 cup of almond flour / flaxmeal instead of ½ cup coconut flour). Or you can use the same amount but reduce the water by ~ ½ cup
•If you can't eat nuts: try my new nut-free version of this recipe

Instructions

Method 1 (with boiling water)
Mix all the dry ingredients and then add eggs, egg whites and boiling water (as shown in the steps below). This amazing method is found on Maria Emmerich's blog Keto Adapted.

Method 2 (with lukewarm water)
Another method that also results in fluffy bread buns:
•Mix the dry ingredients apart from psyllium husk powder.
•In a separate bowl, mix the wet ingredients: eggs, egg whites, lukewarm water with psyllium husk powder.
•Pour the wet mixture into the bowl with the dry ingredients and process well.



1.Preheat the oven to 350 F / 175 C. Use scales to measure all the ingredients carefully.
2.Mix all the dry ingredients apart from the sesame seeds in a bowl (almond flour, coconut flour, ground flaxseed, psyllium powder, garlic and onion powder, Erythritol, baking soda, cream of tartar and salt).
3.Add the egg whites and eggs and process well using a mixer until the dough is thick. Add boiling water and mix until well combined.
The reason you shouldn't use only whole eggs is that the buns wouldn't rise with so many egg yolks in. Don't waste them - use them for making Home-made Mayo or Easy Hollandaise Sauce.
4.Using a spoon, make the buns and place them on a non-stick baking tray or a parchment paper. They will grow in size, so make sure to leave some space between them. You can even use small tart trays. Top each of the buns with sesame seeds (or any other seeds) and press them into the dough, so they don't fall out. Place in the oven and cook for 45-50 minutes.
5.Remove from the oven, let the tray cool down and place the buns on a rack to cool down to room temperature. Store them at room temperature if you plan to use them in the next couple of days or store in the freezer for future use.
6.Top with butter or cream cheese, burger meat or any topping you like. Enjoy!

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