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. 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.
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.