Hey friends! If you follow a gluten free, keto or low carb diet, this post is for you. I'm sharing my FAVOURITE low carb burger bun recipe. These buns are soft, fluffy and have a great texture.
I adapted this recipe from the famous Keto Bun recipe on the Diet Doctor website. Although this recipe is delicious in itself, the main ingredient is a fair amount of almond flour which can work out quite expensive if you want to make these on a weekly basis. By using coconut flour as well, I was able to third the amount of almond flour needed, without even adding any noticeable coconut flavour.
💕 Why You'll Love This Recipe
Finding a good gluten free homemade bread recipe can be a challenge. You may even be feeling like bread just isn’t on the menu for you any more. Well think again. This soft burger bun recipe is not only full of wholesome, nutrient dense ingredients, but it has the most amazingly satisfying bready texture.
These low carb burger buns are:
Fresh from the oven they are crisp on the outside, and chewy and soft on the inside. I would compare the flavour and texture to be similar to the fluffy inside of a French baguette.
In fact simply by shaping these slightly differently, they can easily be transformed into low carb hot dog buns!
🍔 Why Make Your Own Low Carb Burger Buns
Although there are an abundance of gluten free bread options in the shops these days, most if not all still won’t contain the healthiest of ingredients.
In most supermarket free-from loaves you will find yeast, sugars of various forms, potato starch, maize starch, stabilisers, preservatives and flavourings to name a few. And as you’ll know when following an anti-candida diet, avoiding processed ingredients such as these, and sugar and yeast in particular, is an essential aspect of the healing process.
If you make your own bread, however, you will be able to control exactly what is going into your body.
✨ Benefits of Psyllium Husk Powder
Blond psyllium or psyllium husk, is a fibre derived from the seed of the plant Plantago ovata. It is commonly used as both a dietary supplement and binding ingredient in baking.
Psyllium husk is a type of soluble fibre, meaning it dissolves in water. When it comes into contact with water, it forms a gel-like substance. This gel can help to bulk up the stool making it easier to pass. In powder form, the psyllium contains more fibre.
Psyllium husk powder is also a source of prebiotics - nutrients that feed the good bacteria in your gut – this makes psyllium husk an absolute powerhouse for supporting a healthy digestive system.
Health benefits aside, it is also extremely effective at thickening or stabilising food. Making it a popular ingredient in many gluten free baked goods recipes.
In recipes, it is not simply a case of substituting them like for like, however, as you would need less of the powder than the whole husks. This is because the powder is capable of absorbing far more water, so make sure to use the exact type of psyllium specified in the recipe.
If you can only find whole psyllium husks, you can grind these yourself into powdered form using a coffee grinder.
These soft buns can be stored in the refrigerator for up to five days. If you are making a larger batch, however, you can also easily freeze them to keep them fresh and so that you have a supply on hand for whenever you’re craving something bready.
If you’re freezing them, I would recommend slicing them in advance lengthways, and then placing squares of parchment paper between each slice before placing in a freezer bag and freezing for up to 6 months.
Although it can be done, I would not recommend toasting or grilling these buns from frozen. This is because the dough is so light and airy that they very quickly dry out in a toaster. They are better thawed slowly in the refrigerator.
If you take one out of the freezer and pop it in the fridge first thing in the morning, your bun will be soft and ready to eat by lunch time!
🍽 Serving Suggestions
As well as tasting delicious on their own, you can also use these soft buns as a bread replacement for a number of dishes such as:
- Chicken, turkey, beef or bean burger topped with some avocado or guacamole
- Coronation chicken salad sandwich
- Thick soup with bread for dipping
- Speedy fried egg and spinach sandwich
Psyllium blond, or psyllium husk powder is a natural dietary fibre that comes from the psyllium plant. It's often used as a dietary supplement to improve bowel function or to relieve constipation.
One of the unusual side effects of using psyllium husk powder in baking is that it has a tendency of turning the food purple! This is down to a natural chemical reaction when cooked and is completely normal. Different brands of psyllium and different recipes may result in a different hue of purple, however, this is purely cosmetic and has no effect on the taste, texture or quality of the food. If anything, I think the deep purple gives a bit more character to your baking!
Put simply, there is no difference other than the fact that the powder is the whole husks which have been ground to a fine powder. Note that psyllium husk powder absorbs far more water than the whole husks, however, so it does matter which you use in a recipe.
1 tablespoon of psyllium husk powder, or ground psyllium husk seed, is the equivalent to 8g.
Yes, psyllium husk is gluten-free. Psyllium husk is a natural plant-based ingredient that is derived from the seeds of the Plantago ovata plant.
If you do not have psyllium husk to hand, you can experiment with substituting like for like with ground flaxseed and / or whole chia seeds, however, note that the resulting flavour and texture will be impacted.
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Did you make this recipe?
Please let me know how it turned out for you! Be sure to rate and leave a comment below, and tag @anti_candida_kitchen on Instagram with the hashtag #anticandidakitchen. Happy cooking!
Low Carb Soft Burger Bun Recipe (gluten free and keto)
- 40 g almond flour
- 28 g coconut flour 4 tbsp
- 40 g powdered psyllium husk 5 tbsp
- 2 teaspoon baking powder
- ⅛ teaspoon salt
- 3 egg whites medium
- 2 teaspoon apple cider vinegar
- 235 ml water boiled
- 1 tablespoon pumpkin seeds optional
- Pre-heat your oven to 175°C/347°F.
- Boil enough water to measure out exactly 235ml of freshly boiled water. I recommend weighing your water instead of using a jug for preciseness. 235ml of water is equal to 235g of water.
- Combine the almond flour, coconut flour, powdered psyllium husk, baking powder and salt and mix.
- Separate the egg whites from three eggs. Refrigerate the yolks to use in another recipe.
- Stir the vinegar into the egg whites.
- With the boiling water measured and ready to use, add the egg white and vinegar mixture to the dry ingredients and mix to combine. Add the boiling water little by little while mixing to combine. Try not to over-mix. I like to use a rubber spatula for this as it is easy to gather all of the mixture from the side of the bowl to combine.
- The mixture will begin to thicken very quickly to an almost gelatinous consistency.
- Use your spatula to divide the mixture into either 4 or 6 equal sections, depending on the size of buns that you would like.
- Add each section to a baking sheet lined with a silicone baking mat or parchment paper.
- Wet your hands with water and briefly form and flatten the mixture so that it resembles patties (approx 2cm thick).
- If desired, add seeds such as pumpkin seeds to each patty, pressing the seeds in gently with your fingers to stick.
- Bake in the bottom shelf of the oven for 40 minutes. The buns will quadruple in size and you know they are cooked when the underside is dry and feels hollow.
- Enjoy straight out of the oven, however, if you would like to use them for sandwiches or burger buns it is best to allow them to cool fully before slicing.