Best Keto Yeast Burger Buns

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.

Ingredients

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. It is gluten free so to achieve a chewy bun she 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.

Preparation Tips

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.

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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

Best Keto Yeast Burger Buns you can bake! Light and airy with the chewiness of wheat buns. Made with real yeast – a perfect sandwich bun! Topped with "Everthing but the bagel" seasoning.
Peanut Free
5 from 7 votes
CourseLow Carb Essentials
CuisineAmerican
Prep Time35 minutes
Cook Time15 minutes
Resting Time1 hour 45 minutes
Total Time2 hours 35 minutes
Servings8
Net Carbs5g
AuthorJoanie and Chris

Ingredients

Keto Yeast Burger Buns

Egg Wash Topping with Seeds

Instructions

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.

Chef’s Notes

  1. The buns can be frozen and thawed when needed.
  2. You can also add Everything but bagel seasoning to the dry ingredients.
  3. When low on Allulose we have used Monk fruit, cutting down on the amount. It will give you the same result.
  4. 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.
  5. 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!
  6. We often use half of the dough for buns and the other half for a Keto pizza!
  7. Although lupin flour is technically from the legume family, some choose to avoid it if peanut allergies exist.

NUTRITION

Serving: 1bun | Calories: 178kcal | Carbohydrates: 8g | Protein: 19g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 69mg | Sodium: 348mg | Potassium: 79mg | Fiber: 3g | Sugar: 2g | Calcium: 41mg | Net Carbs: 5g
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10 Comments

  1. Hello, can I use the knead function on my brasf machine as I don’t have a stand mixer. If so, how long would I knead in the machine and what order would I put the ingredients in? Thanks!

    • Joanie and Chris

      I have never made my yeast buns in a bread machine. So, no guarantees here. I would follow the same ordering of the ingredients. I have actually made my recipe by kneading the dough by hand, but it does take a bit longer for the gluten to form and it is a lot more work. I would say the kneading is done when you can pull on the dough and it stretches easily. Give the bread machine a try, that is what baking is all about and please let me know how it works . . . Joanie.

  2. I kinda thought software might be the issue. The Lupina lupin flour package you link to in Amazon also says 30 gm per 1/4 cup so that 94 gm figure should probably also be 120 gm. The oat fiber weight of 60 gm isn’t far off from my at-home weight of 57 gm. Since I bake strictly by weight, I’ve done a ton of test measuring and recorded the results for future reference. Here’s a curious one: table sugar, granulated erythritol (Anthony’s), and tagatose (Sensato), all weigh 208 gm per cup, but allulose (Hoosier Hill and Wholesome brands) weighs 176 gm per cup.

    • Joanie and Chris

      Welcome to the crazy world of measurement conversions. And, let’s not begin talking about proofing time, temperature and altitude variations. I do hope you have a good result with my bun recipe. We make them all the time and love them. Thanks for your comments . . . Joanie.

  3. Hi – Could you please tell me how you measure your flour ingredients when you make these buns – by volume or by weight? The reason I ask is that when I touch on the METRIC button, it says 1 cup vital wheat gluten weighs 150 gm. I’ve never encountered VWG that weighs that much. I use it at 30 gm per quarter cup (120 gm per cup) because that’s what the packaging on all the major brands I’ve used say and it’s also what I get when I weigh it myself. I use the scoop with a spoon into the measuring cup and level with a knife method. 30 gm is a large difference in baking and will probably make or break this recipe. So I’d really like to know what you do in real practice. Thanks for your help – I really don’t want to make these until I know what I’m supposed to do. And thanks for your lovely web site and recipes.

    • Joanie and Chris

      Go by your 120g per cup calculation. I do agree it would make a difference. Conversions have been an on-going debate for food bloggers since we rely on purchased conversion software when all we use in our kitchens would be US standard. Here is a link to a well written article on how conversions do depend on the ingredient -> conversions. Thank you for the question and nice comment about our site . . . Joanie.

  4. Jessica L Murphy

    Hi! Try making these with only 3/4 cup wheat gluten. They are amazingly light and fluffy and easier to digest. Best buns ever!

    • Joanie and Chris

      I have experimented a lot when making this recipe. I usually try to use a lot of “fathead dough” for recipes, but like many, kept working at perfecting a yeast bun that mirrors wheat buns without the carbs. Lupin works well, but with yeast, it does need the gluten. The impact of gluten depends on a lot of things, the water, the time, and the kneading. And, even the kitchen temperature. The secret to success in the kitchen is adaptation. I will try at bit less with my next batch. Too much gluten can make the buns tough and not as much crumb-like. Too little and they can collapse. Baking is truly an art. Thanks for the comment . . . Joanie.

  5. Hi. I don’t have access to lupin flour. Can I use flaxseed meal as a substitute

    • Joanie and Chris

      Usually substitutions are very easy; however, with baking breads and rolls, it is much more problematic. I haven’t experimented with flaxseed meal. I usually think of it as a thickening agent. I did experiment with almond and coconut flours in making rolls. The result is much better with lupin flour. The closest would be blanched almond flour. No guarantees. You can order lupin flour on our site (through Amazon). Good luck. Thanks for the question . . . Joanie.

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