Ultimate Keto Buns - PCOS-Friendly Recipe
Nutrition per Serving
Key PCOS-Friendly Ingredients: Egg is provide complete protein with all essential amino acids. Coconut is contains medium-chain triglycerides (MCTs) for quick energy. Almond is provide healthy fats, protein, and magnesium.
Adequate protein intake is crucial for PCOS management as it helps stabilize blood sugar levels and reduces cravings. Healthy fats support hormone production and help your body absorb fat-soluble vitamins essential for reproductive health.
This recipe pairs well with a side of leafy greens or a simple mixed salad to add extra fiber and micronutrients to your snack.
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.
- Preheat the oven to 350 F / 175 C. Use scales to measure all the ingredients carefully.
- 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).
- 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.
- 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.
- 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.
- Top with butter or cream cheese, burger meat or any topping you like. Enjoy!
How This Recipe Supports PCOS Management
Understanding the nutritional profile of what you eat is a powerful step in managing PCOS. Here is how the key ingredients in this Ultimate Keto Buns contribute to your health goals:
- Egg: Contain choline which supports liver function and hormone metabolism
- Coconut: May support metabolism without spiking blood sugar
- Almond: Magnesium helps improve insulin sensitivity and reduce PCOS symptoms
- Garlic: May help reduce cholesterol levels often elevated in PCOS
- Onion: Support cardiovascular health and blood sugar regulation
PCOS Diet Principles in This Recipe
The PCOS diet focuses on three core principles: reducing inflammation, managing insulin resistance, and supporting hormonal balance. Every recipe in our collection is evaluated against these principles. This recipe excels in providing protein-rich ingredients that help regulate appetite hormones (ghrelin and leptin), and anti-inflammatory spices that target the chronic inflammation underlying PCOS. As part of a balanced PCOS meal plan, we recommend pairing recipes like this with a variety of nutrient-dense foods throughout the week to ensure you are meeting all your micronutrient needs.
Meal Prep Tip: This Ultimate Keto Buns can be prepared ahead and stored in an airtight container in the refrigerator for up to 3 days. Meal prepping is one of the most effective strategies for sticking to a PCOS-friendly diet, as it removes the temptation to reach for processed convenience foods when time is short.
PCOS-Friendly Foods in This Recipe
This recipe contains the following foods that may benefit PCOS management: Sesame Seeds, Poppy Seeds, Nuts.
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