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.

Keto Bun with two eggs and cheese on a white table

If you’ve been searching for the best keto buns recipe, you’re in the right place! These nut-free, fluffy, and easy-to-make buns are perfect for your low-carb lifestyle. Whether you’re using them for burgers, breakfast sandwiches, a keto crumpet alternative, or simply as a side, these cheesy, protein-packed buns will not disappoint. Ready in less than 30 minutes and packing 20g of protein per serve, I know you are going to love these low carb buns.

Why You’ll Love These Keto Buns

  • Nut-free & gluten-free – perfect for those with allergies.
  • Only 5 simple ingredients – no complicated steps.
  • Soft and sturdy – great for sandwiches and burgers.
  • Quick to make – ready in just 20 minutes!
  • High Protein – 20g of protein per serve.
Best Keto Buns ingredients in bowls with labels so you know what is in the recipe.

The Ingredients

  • Mozzarella: Helps bind the dough and creates a chewy texture. Swap with mild cheddar if needed.
  • Parmesan: Adds a salty, umami depth. Swap with pecorino romano or nutritional yeast for a dairy-free option.
  • Hemp Seeds: Provide a nutty taste and extra protein. Replace with ground golden flax seeds or sesame seeds if needed.
  • Eggs: Act as a binding agent. If avoiding eggs, try 1 tbsp psyllium husk mixed with 3 tbsp water per egg.

How to Make The Best Keto Buns

Step 1. Preheat oven to 200℃ fan/220°C static/425°F. Line a baking tray with baking paper.

Step 2. Combine all the ingredients in a large mixing bowl.

Step 3. 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.

Flavour Variations & Ways to Cook It

Want to switch things up? Here are some fun variations of our keto buns recipe:

  • Garlic & Herb – Add ½ teaspoon of garlic powder and 1 teaspoon of mixed dried herbs for a more aromatic flavor.
  • Cheesy Jalapeño – Mix in 1 tablespoon of finely chopped jalapeños for a spicy kick.
  • Everything Bagel – Sprinkle the tops with everything bagel seasoning before baking.
  • Chili Cheese – Add a pinch of smoked paprika and cayenne for a bold, smoky taste.

Cooking Methods:

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Stovetop – Cook in a non-stick pan on low heat, covered, for a softer texture.

Oven (preferred method) – Bake at 200°C for 15-20 minutes.

Air Fryer – Cook at 180°C for 10-12 minutes, checking for doneness.

the best Keto buns on a cooling rack

What to Serve with These Buns

These keto buns are so versatile! Here are some great ways to use them:

Mini Pizza Bases – Add toppings and bake for a few minutes.

Burger Buns – Load them up with your favorite keto-friendly burger patties. Or serve them with this Big Mac Salad and sandwich it or top them open-faced.

Breakfast Sandwiches – Add crispy bacon, eggs, and cheese.

Dipping Buns – Perfect with soups (Keto Pea and Ham Soup, or Creamy Reuben Soup Recipe), keto chili, or even garlic butter.

Common Questions About Nut-Free Keto Buns

Can I make these dairy-free?

Yes! Substitute mozzarella with dairy-free shredded cheese and parmesan with nutritional yeast for a similar flavour. These Paleo Burger Buns might be a good alternative as well if you need a bun that is dairy free.

What can I use instead of hemp seeds?

Sesame seeds or ground flax meal word work well as a nut-free replacement.

Can I use a different cheese?

Yes! Try cheddar for a sharper taste or Colby Jack for a milder flavor.

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

Watch Me Make Them

YouTube video

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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.
4.98 from 90 votes!
Prep Time: 5 minutes
Cook Time: 13 minutes
Total Time: 18 minutes
Course: Bread
Cuisine: American, Australian Keto
Diet: Diabetic, Gluten Free
Recipe Category: Low Carb
Calories: 256kcal
Author: Megan Ellam
Servings: 3 serves
Tap or hover over number to scale ingredients
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Equipment

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Ingredients 

  • 1/2 cup shredded mozzarella See Note 5
  • 1/2 cup grated parmesan
  • 2 large eggs lightly whisked
  • 3 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 two “buns” as they really are a half a bun.

Your Own Notes

Nutrition

Serving: 1serve (2 buns) | Calories: 256kcal | Carbohydrates: 2g | Protein: 20g | Fat: 18g | Saturated Fat: 7g | Polyunsaturated Fat: 6g | Monounsaturated Fat: 5g | Trans Fat: 0.01g | Cholesterol: 150mg | Sodium: 431mg | Potassium: 76mg | Fiber: 0.5g | Sugar: 0.5g | Vitamin A: 514IU | Calcium: 331mg | Iron: 3mg | Magnesium: 15mg | Net Carbs: 2g
Tried this recipe?Mention @meganellam or tag #madcreations!

Share This Recipe

44 responses to “The Best Keto Buns”

  1. Jodie

    Can these be made using cheese I have grated myself, I can’t eat pre shredded cheese ๐Ÿ™ TIA

  2. Janet H

    5 stars
    Wow, these keto buns are incredible, not only easy to make but beyond delicious, they are just so yummy, thank you for these fantastic buns.

  3. Jacqui

    4 stars
    Very nice but a bit bland on their own. Granted, that’s not what they’re designed for but I added a half teaspoon of mixed herbs and it made a lovely snack ๐Ÿ˜€

  4. Mariya

    5 stars
    My partner on keto loved this. I cooked them in ramekins for shape. Was worried about sticking, but the fat in the cheese did its work. I swapped chia seeds in for hemp cause it’s what I already had. Worked well. Will make again!

  5. Gael C

    Absolutely love these, so quick and easy. As I’m not a big egg eater I don’t have egg rings. Decided to try my pancake maker. They came out perfectly. Will make these again and again. Perfect for lunch with some avocado. yummmmy

  6. Faye G

    Where can I watch the video for these keto buns please

    1. Megan Mad Creations Hub

      Hi Faye, I have fixed the video. If you do find any recipes not showing the video to you (that indicates there is one) then open in an incognito window. I am trying to update all the recipes but you were just not seeing due to our block on ads for 365 members.

  7. Leoni Nicholson

    Thank you for sharing. Can these be frozen?

    1. Megan Mad Creations Hub

      they sure can.

  8. Melinda

    5 stars
    Just four ingredients and so quick to make! A great, easy option for when Iโ€™m serving my keto friends and family. Thanks for sharing!

    1. Megan Mad Creations Hub

      you are very welcome

4.98 from 90 votes (74 ratings without comment)

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