The Best Keto Buns – nut free and low calorie

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.

Ingredients

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).

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”.

Baking Tips

So first up let’s 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 an 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.

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.

More Recipes To Try

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

1. Low Carb Bread Recipe
2. Good for the Soul Bread
3. Daily Keto Bread
4. Keto Banana Bread
5. Keto Tortillas

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!

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Watch Me Make Them

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.

4.99 from 85 votes!

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Prep Time: 5 minutes mins

Cook Time: 13 minutes mins

Total Time: 18 minutes mins

Course: Bread

Cuisine: American, Australian Keto

Recipe Category: Low Carb

Calories: 96kcal

Author: Megan Ellam

Servings: 6 buns (2 buns per serve)

MetricUS Customary

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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

Metric – US Customary

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.

Your Own Notes

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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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