Nut-Free Keto Buns

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This recipe is adapted from our beloved Keto Buns — our readers just love this low-carb bread recipe!

I worked hard to create a nut-free version that tastes as great as the original recipe. Actually, I like this one even more. Everything about it is an upgrade: the taste that resembles "real" bread even more and the amazing texture. This bread is fluffy, less moist than the original buns and almost identical to "regular" bread. As a bonus, there are less carbs and calories per serving.

Just like my original recipe, I used psyllium husk powder which is my personal favourite baking essential. Those who have used psyllium before know its pros and cons. It helps the buns rise but on the other hand, it may leave the inside slightly moist. Drying them out in the oven or toasting just before serving helps but doesn't remove the moisture completely.

I used defatted sesame seed flour instead of almond flour. To my surprise, using this ingredient improved both the taste and texture. The buns are less moist and last fresh for longer. You may still want to toast them before serving but in my opinion it wasn't necessary. Defatted sesame seed flour works best but if you don't have it, use sesame seed meal (ground sesame seeds) with less water (see ingredients).

Can I Substitute Defated Sesame Flour with Ground Sesame Seeds?

Yes, you can although the bread may be a bit more moist. I've had the amazing (if not the best) results with fine defated sesame flour but it is an ingredient that may not be easily available. I get mine on Amazon.

Ground sesame seeds are different from fine defated sesame flour so you can't swap them in the same ratio. They contain more fat and the texture is closer to flax meal. I've made this bread ground sesame seeds and here is what I found if you want to get the best results:

• To replace defated sesame flour with ground sesame seeds, use 1 cup packed ground sesame seeds (140 g/ 5 oz) for every 1 cup fine defated sesame flour (100 g/ 3.5 oz).
• Decrease the amount of water by about ³/₄ cup (180 ml) or the bread may be too moist. If unsure, use less.
• Because of the higher-fat nature of sesame seeds, you could also swap the egg yolks with more egg whites. This means that for one loaf you will need a total of 8 egg whites.
• There seems to be a difference even between hulled and unhulled sesame seeds (hulled work better).

How To Make Nut-Free Keto Bread Buns

Just like with the original Keto Buns, these keto buns can be made in two ways - both work equally well.

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).

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.

Bread Baking Tips and Substitutions

• If you don't have fine sesame seed flour, instead of 1 ¹/₄ cups of sesame seed flour, use 2 cups of ground sesame seeds/sesame seed meal.
• For best results, use a kitchen scale when measuring all the dry ingredients. Using just cups may not be enough to achieve best results, especially in baked goods. Weights per cups and tablespoons may vary depending on the product/ brand or if you make you own ingredients (like flaxmeal from flaxseeds). Psyllium absorbs lots of water.
• When baking with psyllium, you must remember to drink enough water throughout the day to prevent constipation! If you can't use psyllium, try this dough instead.
• Do not use whole psyllium husks — ideally use a blender or coffee grinder and process the whole husks until fine. I always use whole psyllium husks which I powder myself in a food processor/coffee grinder. Store-bought psyllium husk powder may not work. Most of the products that I've tried were too dense and didn't work in this recipe.
• If using apple cider vinegar instead of cream of tartar, make sure to mix it with the wet ingredients.
• Cream of tartar and baking soda act as leavening agents. This is how it works: To get 2 teaspoons of gluten-free baking powder, you need ¹/₂ a teaspoon of baking soda and 1 teaspoon of cream of tartar (double in this recipe of 10 buns). If you don't have cream of tartar, instead you can use apple cider vinegar and add it to the wet ingredients.
• If making a loaf instead of buns, bake for 75 minutes. Do not use a silicon (soft) loaf pan — use a firm pam instead.
• Note that although this low-carb bread recipe uses many eggs, it does not taste eggy.

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Keto Baking - What You Need To Know

When baking with psyllium, you must remember to drink enough water throughout the day to prevent constipation! If you can't use psyllium, try this dough instead.

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, Easy Hollandaise Sauce or Lemon Curd.

I used Sukrin sesame flour (UK) but you can use this brand too (US) - both should be defatted.

Nutritional values (per serving, bun)

Ingredients (makes 10 buns)

Dry ingredients:

• 1 ¹/₄ cup fine defatted sesame seed flour (100 g/ 3.5 oz)
• ²/₃ cup flaxmeal (100 g/ 3.5 oz)
• ²/₃ cup coconut flour (80 g/ 2.8 oz)
• ¹/₃ packed cup psyllium husk powder (40 g/ 1.4 oz)
• 2 tsp garlic powder
• 2 tsp onion powder
• 2 tsp cream of tartar or apple cider vinegar
• 1 tsp baking soda
• 1 tsp sea salt
• 5 tbsp sesame seeds (or sunflower, flax, poppy seeds) or 1-2 tbsp caraway seeds for topping

Wet ingredients:

• 6 large egg whites
• 2 large eggs
• 2 ¹/₄ cups water (540 ml/ 18 fl oz), boiling or lukewarm depending on the method (see intro for more details and troubleshooting)

Instructions

1. Preheat the oven to 175 °C/ 350 °F (fan assisted), or 195 °C/ 380 °F (conventional). Use a kitchen scale to measure all the ingredients carefully. I used defatted sesame seed flour but you can try sesame seed meal instead and use less water (see tips above for more info). To make sesame seed meal, I just blend the seeds until powdered (just like I do with flax seeds to make flax meal).
   
   
2. Mix all the dry ingredients apart from the seeds for the topping in a bowl: sesame flour, coconut flour, flax meal and psyllium powder.
   
   
3. Add baking soda, cream of tartar and garlic powder.
   
4. Add onion powder and salt.
   
5. Add the egg whites and eggs.
   
6. Process well using a stand mixer or a hand mixer until the dough is thick.
   
   
7. Immediately add boiling water and mix until well combined.
8. Using a spoon or hands, form the buns (about 115 g/ 4 oz each) and place them on a non-stick baking tray or a parchment paper. They will grow in size as they bake, so make sure to leave some space between them. Top each of the buns with sesame seeds (or any other seeds) and press them into the dough, so they don't fall out.
9. Place in the oven and cook for 55-60 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 in the freezer for future use.
   
10. Top with butter or cream cheese, burger meat and meat-free toppings. To save time, mix all the dry ingredients ahead and store in a zip-lock bag and add a label with the number of servings. When ready to be baked, just add the wet ingredients!

Ingredient nutritional breakdown (per serving, bun)

Net carbs	Protein	Fat	Calories
Sesame flour, fine, defatted
0.6 g	4.6 g	1.9 g	41 kcal
Flaxmeal (flax meal), ground flaxseed
0.2 g	1.8 g	4.2 g	53 kcal
Coconut flour, organic
0.9 g	1.4 g	1.2 g	29 kcal
Psyllium husk powder
0.4 g	0.1 g	0 g	2 kcal
Garlic powder, spices
0.4 g	0.1 g	0 g	2 kcal
Onion powder, spices
0.3 g	0 g	0 g	2 kcal
Cream of tartar, raising agent
0.1 g	0 g	0 g	1 kcal
Baking soda, raising agent (bicarbonate of soda)
0 g	0 g	0 g	0 kcal
Salt, pink Himalayan rock salt
0 g	0 g	0 g	0 kcal
Sesame seeds
0.5 g	0.8 g	2.2 g	26 kcal
Egg, whole, fresh, raw (free-range or organic eggs)
0.1 g	1.3 g	1 g	14 kcal
Egg white, fresh
0.1 g	2.2 g	0 g	10 kcal
Water, still
0 g	0 g	0 g	0 kcal
Water, still
0 g	0 g	0 g	0 kcal
Total per serving, bun
3.5 g	12.3 g	10.6 g	180 kcal

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