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.
- 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.
- 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.
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Watch Me Make Them
The Best Keto Buns
Ingredients
- 40 g (1.5 oz) shredded mozzarella See Note 5
- 40 g (1.5 oz) parmesan grated
- 2 (2) eggs lightly whisked
- 2 tablespoons (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
- 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.
- Buns can be stored in the fridge for up to 5 days or frozen in an airtight ziplock bag.
- Add spices for added flavour.
- Hemp seeds can be substituted with sesame seeds but I really recommend using hemp seeds.
- Any cheese can be substituted. I like to use a triple mix of cheddar, mozzarella and parmesan pre-shredded from Woolworths.
- Buns can be cooked in the air fryer, pie maker or toaster.
- 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
Nutrition
42 responses to “The Best Keto Buns – nut free and low calorie”
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These buns are so easy and delicious! Great for breakfast sandwiches or lunch meat!-
They sure are
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These look great! They’d be good on any kind of sandwich. Pinning!
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Enjoy!
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these keto buns are great to enjoy anytime of the day, I like how its quick to make and low carb too to enjoy for a few days of baking them.-
Glad you enjoy and use the recipe Jean
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These keto buns were delicious- 10 minutes in the air fryer was perfect and I did use a mixture of black and white sesame seeds rather than hemp seeds as I didn’t have those on hand. Definitely recommend and would make again.-
Yay!
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Absolutely love this recipe. Best part is it doesn’t taste eggy. Perfect for a little burger. Thankyou so much for sharing.-
I agree. So good aren’t they
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Perfection!-
Aren’t they
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I don’t often comment but this deserves 5 stars! I so much wanted Reuben sandwich, not salad or casserole and it worked perfect even with those “sloppy” ingredients! I was going to go with tbls instead of weighing out the 40g and I’m so glad I didn’t as I do not think it would have been correct with the tbls. It was absolutely the best sub for bread that I’ve found. No, it doesn’t taste like real bread, but it does NOT fall apart even with a stuffed sandwich. Also, I didn’t have egg rings, so I made little pancakes in my non stick pan. Worked perfect, though I probably will just smooth them out and bake them like that next time. Thanks for a great recipe!-
And I love seeing a recipe be enjoyed this much April. I am so happy you loved the buns. They are a favourite of mine but I dont think many people find the recipe 😂
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So good and so easy. Made them in the pancake press as when I ordered large egg rings I received normal sized ones. HOWEVER, the recipe only made 2, I made them again so I could have 4.
I wonder if using Parmesan shaved bits rather than grated made a difference in volume.
Anyway, they were yum and made holding the burger easy.-
It will just be the size Jenny. I use egg rings for these buns
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Hi I’m a bit confused about calorie count at the end it says 2buns 96 cals but further up it mentions 2 half’s being 192 cals.could you please tell why I don’t want to make them if I’ve got it wrong..but soooo looking forward to a “real” hamburger…
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I will have a look Margaret.
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Can I make this in waffle maker?
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You sure can Rina.
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Hi, can I replace hemp seeds with chia seeds?
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Labeling in the US may be a little different, but “Hemp Hearts” only refer to shelled hemp seeds here. I just tried a little nibble of them for two days before trying this recipe to see if I was allergic. Mine made in a silicone bun/muffin top pan (no rings) that came out a little too small/thick and thusly too eggy. They popped out well though. Will try again with larger diameter ramekins or maybe the pancake method mentioned earlier in this thread. Please note your US conversions are not really “US customary” as most less expensive ovens only do Fahrenheit in 25 degree increments and, unless the chemistry utterly fails or the packaging has cut marks, we do far less exact volume measurements of tablespoons and quarter cups rather than weights, thusly this recipe would call for 3 tablespoons of each cheese and an oven of 400 degrees F. With gas ovens, the heat comes from the bottom and the tops of these buns do not get toasty, possibly another reason more egg flavor was reading through. Thanks for a tasty inaugural use of hemp hearts for me! -
Can hemp hearts be substituted for the hemp seeds?
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Hi Dana, they are one and the same. x
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Made it.
Mount Gambier SA -
Must give these a go.
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Made these tonight, so easy and fast!!! Thanks for sharing this fabulous recipes 💙 -
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 !!! -
LOVE LOVE LOVE this recipe. Used it instead of toast with my eggs and bacon. Hmburger bun is my next try out. Thanks
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How good are they Wendy! I just love how super simple they are to make too. Thanks for leaving a review too x
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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.-
Awesome Michelle! I am so glad you enjoyed them and thanks so mucch for taking the time to leave a review.
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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 !!!
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