Keto Hamburger Buns
Soft, sesame-topped burger buns with a proper crust and an airy crumb. Psyllium husk gives them the structure to hold up to a juicy patty.
Nutrition per serving
1 bun- Net carbs
- 3g
- Calories
- 162kcal
- Protein
- 6.9g
- Fat
- 12g
- Total carbs
- 11 g
- Fiber
- 8.3 g
Calculated from USDA FoodData Central values for each ingredient (optional ingredients excluded). Brands vary — check your labels if you track closely.
Ingredients
Nut-free (sunflower seed): Sunflower seed flour replaces the almond flour for a nut-free bun with a slightly darker crumb and toasty flavor.
- Use finely ground sunflower seed flour in place of the almond flour; everything else stays the same.
- Sunflower seeds can react with baking powder and turn the inside of the buns a harmless shade of green as they cool. The vinegar keeps this mild; it does not affect the flavor.
Cheddar jalapeño: Sharp cheddar and jalapeño kneaded into the dough for a spicy, cheesy bun that is made for burgers and pulled pork.
- After the dough has rested, knead in the cheddar and jalapeño with wet hands, then shape as usual. Skip the sesame seeds if you like and top each bun with a pinch of extra cheese.
- Nice to have (optional)
- Nice to have (optional)
- Also add
- Nice to have (optional)
Estimated cost $4.82 for 6 servings ($0.80 each) · how we estimate
Instructions
-
Heat the oven to 350°F (175°C) and line a baking sheet with parchment. Bring a kettle of water to a boil.
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Whisk the almond flour, psyllium husk powder, baking powder and salt in a large bowl.
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Add the vinegar and egg whites and beat with a hand mixer for about 30 seconds until a thick, crumbly paste forms.
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Pour in the boiling water and beat 30 seconds more, until it comes together into a soft dough that firms as it stands. Let it rest 2 minutes.
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With wet hands, divide the dough into 6 portions, roll each into a smooth ball and flatten slightly into a 3½-inch (9 cm) disc about 1 inch (2.5 cm) tall — they rise more than they spread. Sprinkle with sesame seeds and press them in lightly.
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Bake 50–55 minutes until the crust is golden and firm and the bottoms sound hollow when tapped. Cool completely on a rack before slicing.
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Slice horizontally and toast the cut sides in a dry skillet or under the broiler so the bun stays sturdy under a juicy burger.
Tips for success
-
Use egg whites, not whole eggs: the whites give the buns their lift and open crumb, while yolks make them dense. Save the yolks for blender hollandaise. - Psyllium powders differ. If the dough is too wet to shape after resting, knead in 1–2 teaspoons more psyllium. Some brands tint the crumb purple-gray, which is harmless.
- Pile them with a burger and sugar-free ketchup, or split them for pulled pork sandwiches.
Nice to have, not needed
- An instant-read thermometer confirms they are baked through (about 200°F/93°C inside) — otherwise tap the bottoms and listen for a hollow sound.
Storage & meal prepMeal-prep friendly
- Keeps 5 days in the fridge
- Freezes up to 3 months
Reheat: Slice and toast the cut sides in a dry skillet or under the broiler; frozen buns can be toasted straight from the freezer.
Prep tip: Slice the buns before freezing so you can toast them without thawing.
Keep in an airtight container in the fridge up to 5 days or freeze up to 3 months. Toast before serving.
Variations
2 variations, each with its own ingredients and macrosNut-free (sunflower seed)
DietSunflower seed flour replaces the almond flour for a nut-free bun with a slightly darker crumb and toasty flavor.
- blanched almond flour → sunflower seed flour
3.6 g net · 161 kcal · 6.8 g protein · 12 g fat · ≈$0.55 per serving (+0.6 g net carbs vs the original)
Cheddar jalapeño
FlavorSharp cheddar and jalapeño kneaded into the dough for a spicy, cheesy bun that is made for burgers and pulled pork.
- + ½ cup shredded sharp cheddar
- + 2 medium jalapeños
3.5 g net · 201 kcal · 9.1 g protein · 15 g fat · ≈$0.94 per serving (+0.5 g net carbs vs the original)
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