PCOS Meal Planner

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!


Share Ultimate Keto Buns

Ultimate Keto Buns

Nutrition Facts

Serving Size: 10

Amount Per ONE Serving
Calories 14 kcal
Fat 15.2 g
Carbohydrate 12.4 g
Protein 10.1 g

Managing PCOS can be challenging, but you don't have to do it alone. Join our supportive community to connect with others who understand what you're going through, share tips, and get encouragement. Here's how you can get involved:

Subscribe to our Newsletter: Receive PCOS-friendly recipes, tips, research updates, and more delivered straight to your inbox. Stay informed and empowered with the latest information and support.

Join our Telegram Channel: Stay updated with the latest tips and advice on managing PCOS.

Follow us on Facebook: Engage with our community, participate in discussions, and get support from others.

Register to learn what this meal can do for you

Create a new plan every week and get full access to our premium planner

JOIN FREE

Comments about this recipe "Ultimate Keto Buns"


Register or log in to add a comment

PCOS AI Coach - Try It Out

Ask one question to our AI coach about PCOS and nutrition.

By using this PCOS AI Coach, you agree to understand that this is an AI life coach. It is not a licensed psychologist, therapist, or healthcare professional and does not replace the care of those professionals. The AI coach cannot take any responsibility for the results of your actions, and any harm you suffer as a result of the use, or non-use of the information provided. Use judgment before taking any action or plan suggested. Do not use if you feel in danger to yourself or others, instead find a professional at findahelpline.com.

Tired of ineffective PCOS advice?

Break the cycle with the PCOS Meal Planner - your personalized guide to eating better, feeling better, and managing PCOS symptoms. Take control today!

Image of a woman who is cooking a PCOS friendly meal in a pot

About the PCOS Meal Planner

Forget the frustrating cycle of weight loss attempts, endless medications, and living in discomfort. Introducing the PCOS Meal Planner. A meal planning guide that goes beyond temporary fixes to offer a comprehensive strategy, empowering you to ignite a transformation towards lasting health and happiness. Step into a world where you control your PCOS, not the other way around.

Unlock Your PCOS Freedom Now.

Recent Blog Posts

Best gluten-free flours for PCOS

Discover the best gluten-free flours for PCOS that help manage blood sugar and provide essential nutrients for hormonal balance

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

PCOS and Blood Pressure: What You Need to Know

Discover the vital connection between PCOS and blood pressure, plus practical diet tips for better health management.

PCOS and Lactation: Understanding the Connection

Learn how PCOS affects lactation and discover evidence-based nutrition strategies to support healthy milk production and breastfeeding.

PCOS and Sea Bass: Premium Fish Guide

Learn how sea bass fits into your PCOS-friendly diet: nutrition benefits, cooking tips, and ways to include this premium fish

PCOS Specialist Atlanta: Finding Expert Care

Looking for a PCOS specialist in Atlanta? Learn how to find the right doctor for your polycystic ovary syndrome care.

PCOS-Friendly Trail Mix: Hiking Towards Better Health

Create hormone-balancing trail mix that supports PCOS management while keeping your energy levels steady for outdoor activities

Soup Toppers for PCOS: Adding Crunch Without Carbs

Discover low-carb soup toppers that add satisfying crunch and nutrition to your PCOS-friendly soups while managing blood sugar.

Ovasitol for PCOS: Benefits, Usage, and Evidence-Based Results

Discover how Ovasitol helps manage PCOS symptoms with research-backed information and practical usage guidelines.