Best Keto Yeast Burger Buns you can bake! We decided to turn this challenge into an exclamation! The goal of creating Keto-friendly burger buns that are soft, strong, bread-like, and yet chewy to the taste is definitely a challenge. We have tried so many different types of Keto substitute baked goods. There is a lot to like with each of them. Some are quick-and-easy recipes, like our quick-and-easy English Muffin, or our quick-and-easy Microwave Taco Shells.
Some require a bit more work and center on almond flour or coconut flour, either alone or in combination. Our Keto Almond Flour Tortillas have been a real hit with our readers. We make them all the time. Our Cheesy Garlic Bread and Cheddar Bay Biscuits are cheese based alternatives to the bread quandary. And, let’s not forget the Chaffle! We have a whole Chaffle Recipe Category for these tasty gems.
Joanie has spent a lot of time in our kitchen experimenting with different wheat-flour substitutes. We have a pantry full of them. A number of things have become clear. It is difficult to obtain that wheat-flour style rise without yeast. Another fact that became clear – gluten is important for a chewy texture. Joanie searched her cupboard for these components – gluten, yeast, and a flour substitute. She tried almond flour, coconut flour, and chia seeds for fiber, but the combination she used for these keto buns works the best.
Let’s address the “elephant in the room” right away. Yes, there is honey in her recipe! The yeast needs some type of sugar to feed on, to “bloom,” and that will produce the desired rise. However, using natural organic honey, and only 2 teaspoons will not dramatically increase the carb count. Joanie likes honey as it will have more health benefits than the refined sugars. She also uses Allulose in the recipe to keep the carbs down. It is a plant-based sugar that provides sweetness without the carbs. It doesn’t crystallize and it leaves no after taste. We use Allulose a lot. In fact, it is a key sugar substitute in our simple-syrup recipe for cocktails. You will need more Allulose than sugar, since it is not a one-to-one substitute. You can substitute Monk Fruit in a lesser amount (see recipe).
As I noted above, Joanie tried a number of flour alternatives for this recipe. Our vegetarian friends suggested Lupin Flour. Lupin flour is gluten free, so to achieve a chewy bun Joanie added vital gluten. For a while, we used to always turn to Psyllium Husk for fiber. It does have an impact on digestion, though, so for this recipe Joanie chose the fiber obtained from Oat Fiber. Like Lupin it reacts well in many recipes as a wheat-flour substitute, but will absorb more moisture. We use this same combination for making pizza crust. Lupin is also a good thickener for making a roux for gravy and in soups.
Lupin is much finer than almond or coconut flour. We have used it as the dredge for our Chicken and Mushrooms in a Garlic Wine Sauce recipe. We have been using Lupin flour for 3 years. It is almost like enriched wheat flour. Sometimes it is referred to as a “miracle flour” since it is vegetable based and low in carbs. You can find our recipe ingredients and order them by clicking the Amazon Product Ads below.
For this recipe to work, two tips are of utmost importance. First, following the directions is extremely important. If the temperature is too high you will kill the yeast. Maybe our Arizona water is hotter then we think, but if the temperature is above 110, it kills the yeast. We microwave the water and test the temperature with a thermometer. Second, following the prescribed times is needed for success. This will require patience, since the recipe calls for resting and proofing time. Follow the instructions closely and stick to the script! Once you have mastered the technique and your buns are perfect, you can experiment.
Our final tip is to use your stand mixer and its dough hook. For years we have turned to our dough hook for making any dough that requires kneading. It is the perfect tool for making dough for bread. If you do not own a Kitchen Aid Stand Mixer, now is the time to complete your kitchen. They last forever! Lastly, we suggest being patient once your buns are cooling. You will be tempted to cut them open, but wait at least 15 minutes until they cool.
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Best Keto Yeast Burger Buns – Light and Airy Buns Made with Yeast and Gluten
Best Keto Yeast Burger Buns are so light and chewy, just like old-fashioned wheat-based burger buns. They contain yeast and are perfect for sandwiches or that grilled burger! Top them with Everything but the bagel seasoning before baking and enjoy that garlic flavor in every bite! In fact, we have also used a tablespoon of this seasoning in the dry ingredients for even more taste.
Best Keto Yeast Burger Buns
Keto Yeast Burger Buns
- 2 teaspoons Instant yeast
- 2 teaspoons Honey (organic)
- 1 cup Water (filtered and 95-100 degrees)
- 1 cups Lupin flour
- 1 cup Vital wheat gluten
- ¾ cup Oat fiber
- 3 teaspoons Garlic powder
- 2 teaspoons Onion powder
- 1 teaspoon Sea salt
- 2 Eggs (beaten)
- 3 tablespoons Allulose (or 2 tablespoons Monk Fruit)
- 3 tablespoons Butter (softened)
Egg Wash Topping with Seeds
- 1 Egg (beaten)
- 1 teaspoon Water
- 2 tablespoons Everything but the bagel seasoning
Keto Yeast Burger Buns
- In a medium bowl, whisk the flour, vital wheat gluten, oat fiber, garlic powder, onion powder, and salt until well combined.
- Heat water to 95-100 degrees in a microwave (use a thermometer). In the bowl of your mixer, add the yeast, honey, and warm water. Allow to sit for 7 minutes. The yeast mixture will bubble and grow as it consumes the honey.
- Add the two lightly beaten eggs and the Allulose (or Monk Fruit) to the mixer bowl. Use your dough hook and mix on the lowest speed until combined (less than 1 minute). Keep your mixer on the lowest speed and add the flour mixture, a small amount at a time. Continue to allow the dough hook to knead the dough on the lowest speed. At this setting, it should take 10 minutes in total. The dough should will be smooth and stretch when you pull it away from the dough hook.
- Drop in the softened butter and mix on the lowest speed for 5 minutes. You will know it is mixed well enough when there is no longer any butter on the sides of your mixing bowl.
- Remove the dough and form into a ball, by hand (this does not have to be perfect). Put the dough in a bowl covered with a dish towel and let it rise for 30 minutes.
- Cut the dough into 8 equal portions. Knead each portion by hand. Stretch and fold the dough pulling it to its center a number of times to form into a ball. You are basically kneading the dough with your finger tips. When you have rounded dough balls, place them on a parchment lined baking pan.
- Cover with a dish towel and let the dough balls rise in your kitchen for about 1 hour or more (until they double in size). While the dough is rising, preheat your oven to 375 degrees.
- Use a pastry brush and brush the top of each bun with the egg wash, then sprinkle with "Everything but bagel seasoning." Bake for 15 minutes, until browned,
- Remove the buns to a cooling rack. They should be cooled for 15 minutes before cutting.
- The buns can be frozen and thawed when needed.
- You can also add Everything but bagel seasoning to the dry ingredients.
- When low on Allulose we have used Monk fruit, cutting down on the amount. It will give you the same result.
- Cooking times may vary somewhat depending upon your oven. Even your elevation can impact the baking time – experiment and record your times when you have the recipe perfected.
- The nutrition is calculated on one bun (the recipe makes 8 regular buns). You can use the same recipe and make 10 smaller slider buns. This will reduce your net carbs to 4 per bun!
- We often use half of the dough for buns and the other half for a Keto pizza!
- Although lupin flour is technically from the legume family, some choose to avoid it if peanut allergies exist.
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