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The Best Keto Buns – nut free and low calorie

The BEST Keto Buns for so many reason! Only 4 ingredients, nut free and totally budget friendly too!

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Before jumping to the recipe please note that the below information contains HOT TIPS for this recipe. We try and answer all your questions to guarantee a perfect keto recipe every time.

Why are these the BEST keto buns? Try them and you tell me!

So what is not to love.

Only 4 ingredients. Nut free, quick to prepare and bake, less than 1g net carbs per 2 bun halves. Oh and yeah these taste amazing.

burger on a white plate

what do you need to make The Best Keto Buns

These super simple buns only need 4 ingredients.

Here is all you need! (Read on for some substitutes and some different ways to bake them).

ingredients on a marble backdrop

Here is how to make them

These zero carb buns are super simple to make. You don’t need any fancy appliances and they take no time to whip up. You may know we have loads of keto bread recipes on here and low carb buns too but these are the best buns for 2 main reasons in my eyes.

  1. They are quick to make. I hate spending a lot of time in the kitchen so mixing 4 ingredients (plus seasoning) in a bowl popping into some egg rings and baking for 10-15 minutes makes these pretty amazeballs.
  2. Number 2 reason is a few actually. They taste great, hold together perfectly for a burger without crumbling or falling apart. Plus they aren’t heavy!

One thing I have learned to enjoy since starting a keto diet is that I really enjoy a burger sans bun. Buns even some low carb or keto bun recipes are still too heavy with a burger. These keto buns are the perfect way to still eat a burger in your hands and not get messy or bloated with too much “bun”.

More Baking tips

So first up lets look at different ways to cook these bad boys.

In keeping with my love of speedy recipes I pretty much making my keto buns in the Thermomix. I give them a quick mix and then into the rings and bake them in the oven but of course there is other ways.

Low Carb Buns baked in the Air Fryer

Can these buns be cooked in air fryer? Oh yes they can. From our testers using an air fryer and Ninja Foodie the best results were from using silicone egg rings (or tart moulds) for 10 min/190℃. Add extra time if needed.

Keto Meal Plans & Support

Cooked in a Frying Pan

Fry in a dry pan for 3-4 minutes each side or until golden and cooked through.

Bake in Pie Maker

Spoon a heaped tablespoon into the pie maker and cook until lightly golden.

Keto buns on a cooling rack

for a little more inspiration

If you are a bit of a bread lover like me you like more of our keto bread recipes. Here are just a few of my favourite keto bread recipes (and our most popular.

  1. Low Carb Bread Recipe
  2. Good for the Soul Bread
  3. Easy Soft Tacos
  4. Daily Keto Bread
  5. Keto Banana Bread
burger on a white plate

join our keto community

Need a little support or a place to show off your cooking skills? We would love you to join our keto community. Together we can all have a share, a laugh or ask for some help and support. Join us today!

Facebook Beginners Group | Pinterest | Facebook | 365 | Instagram

watch me make them

Keto Bun with two eggs and cheese on a white table

The Best Keto Buns

I really had to share the best keto buns with you. My first bite in the burger I made and I knew they were a winner.
5 from 3 votes
Prep Time: 5 mins
Cook Time: 13 mins
Total Time: 18 mins
Course: Bread
Cuisine: American, Australian Keto
Keyword: best keto buns, cheese bun, keto bun recipe, nut free keto bun
Recipe Category: Low Carb
Calories: 96kcal
Servings: 6 buns (2 buns per serve)
Tap or hover over number to scale ingredients
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Ingredients

  • 40 g shredded mozzarella See Note 5
  • 40 g parmesan grated
  • 2 eggs lightly whisked
  • 2 tablespoons hemp seeds See note 4
  • Salt and pepper to taste

Instructions

CONVENTIONAL METHOD

  • Preheat oven to 200℃. Line a baking tray with baking paper.
  • Combine all ingredients in a large bowl.
  • Leaving enough room for mixture to spread; spoon 6 even rounds of mixture on the prepared baking tray (I like to use large silicone egg rings for a perfect round shape). Bake 15-20 minutes or until golden. Cool on a wire rack.

THERMOMIX® METHOD

  • Preheat oven to 200℃. Line a baking tray with baking paper.
  • Mix ingredients 20 sec/speed 4.
  • Leaving enough room for mixture to spread; spoon 6 even rounds of mixture on the prepared baking tray (I like to use large silicone egg rings for a perfect round shape). Bake 15-20 minutes or until golden. Cool on a wire rack.

Video

Notes

  1. I use large silicone egg rings for moulds. They stop any spread of the bun and make a perfect size for burgers or sandwiches. Alternatively use smaller egg rings or a large muffin tray for smaller buns.
  2. Buns can be stored in the fridge for up to 5 days or frozen in an airtight ziplock bag.
  3. Add spices for added flavour.
  4. Hemp seeds can be substituted with sesame seeds but I really recommend using hemp seeds.
  5. Any cheese can be substituted. I like to use a triple mix of cheddar, mozzarella and parmesan pre-shredded from Woolworths.
  6. Buns can be cooked in the air fryer, pie maker or toaster.
  7. Nutritional is per bun. Two “buns” will be needs per burger. For 2 halves I calculated the nutritional as 192kCal, 1g net carbs, 15g protein and 14g Fat.

Nutrition

Serving: 2bun | Calories: 96kcal | Carbohydrates: 1g | Protein: 8g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 64mg | Sodium: 169mg | Potassium: 26mg | Fiber: 1g | Sugar: 1g | Vitamin A: 202IU | Calcium: 128mg | Iron: 1mg | Magnesium: 6mg | Net Carbs: 0g
Tried this recipe?Mention @meganellam or tag #madcreations!

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    6 Comments

  • Lynda says:

    5 stars
    Wow these buns are delicious and easy to make . I had all the ingredients on hand and we had delicious burgers in 10 minutes . Hubby went back for seconds and totally loved them. I am thinking a bacon and egg Mad Creations muffin with ranch dressing will be a quick and easy breakfast any day of the week with these buns or a hamburger for lunch or dinner .
    Such a simple tasty meal. Thanks for such an awesome recipe !!!

  • Michelle Lummis says:

    5 stars
    I love these. Great for a bacon and egg muffin. Can pre make for work and heats up great. First time around I didn’t read the full recipe and cooked them in a pan a bit like a pancake and they turned out great that way as well.

    • Megan Mad Creations Hub says:

      Awesome Michelle! I am so glad you enjoyed them and thanks so mucch for taking the time to leave a review.

  • wendy fehlberg says:

    LOVE LOVE LOVE this recipe. Used it instead of toast with my eggs and bacon. Hmburger bun is my next try out. Thanks

    • Megan Mad Creations Hub says:

      How good are they Wendy! I just love how super simple they are to make too. Thanks for leaving a review too x

  • Lynda says:

    5 stars
    INCREDIBLE I’m absolutely SHOCKED how easy these were to make!!
    Today I am having my keto buns for my lunch.
    Will be using them for my burger.
    Keep these simple easy recipes coming Megan.
    Love your food .. it’s THE BEST !!!

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