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

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.


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).

best keto buns ingredients on a marble backdrop

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.

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.

the best Keto buns on a cooling rack

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!

Facebook Beginners Group | Pinterest | Facebook | 365 | Instagram

Watch Me Make Them

YouTube video
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.
4.99 from 85 votes!
Prep Time: 5 minutes
Cook Time: 13 minutes
Total Time: 18 minutes
Course: Bread
Cuisine: American, Australian Keto
Recipe Category: Low Carb
Calories: 96kcal
Author: Megan Ellam
Servings: 6 buns (2 buns per serve)
Tap or hover over number to scale ingredients
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  • 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



  • 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.


  • 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.



  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


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!

Share This Recipe

39 responses to “The Best Keto Buns – nut free and low calorie”

  1. Addie

    5 stars
    These buns are so easy and delicious! Great for breakfast sandwiches or lunch meat!

    1. Megan Mad Creations Hub

      They sure are

  2. Helen

    These look great! They’d be good on any kind of sandwich. Pinning!

    1. Megan Mad Creations Hub


  3. Jean

    5 stars
    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.

    1. Megan Mad Creations Hub

      Glad you enjoy and use the recipe Jean

  4. Kristina

    5 stars
    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.

    1. Megan Mad Creations Hub


  5. Gael

    5 stars
    Absolutely love this recipe. Best part is it doesn’t taste eggy. Perfect for a little burger. Thankyou so much for sharing.

    1. Megan Mad Creations Hub

      I agree. So good aren’t they

  6. Sue

    5 stars

    1. Megan Mad Creations Hub

      Aren’t they

  7. April

    5 stars
    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!

    1. Megan Mad Creations Hub

      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 😂

  8. Jenny Gross

    5 stars
    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.

    1. Megan Mad Creations Hub

      It will just be the size Jenny. I use egg rings for these buns

  9. Margaret Roud

    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…

    1. Megan Mad Creations Hub

      I will have a look Margaret.

  10. Rina

    Can I make this in waffle maker?

    1. Megan Mad Creations Hub

      You sure can Rina.

  11. Lesley Mason

    Hi, can I replace hemp seeds with chia seeds?

  12. Lori M.

    4 stars
    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!

  13. Dana

    Can hemp hearts be substituted for the hemp seeds?

    1. Megan Mad Creations Hub

      Hi Dana, they are one and the same. x

  14. Serena

    Made it.
    Mount Gambier SA

  15. Bernardine M

    Must give these a go.

  16. Barb

    5 stars
    Made these tonight, so easy and fast!!! Thanks for sharing this fabulous recipes 💙

  17. Lynda

    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 !!!

  18. wendy fehlberg

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

    1. Megan Mad Creations Hub

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

  19. Michelle Lummis

    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.

    1. Megan Mad Creations Hub

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

  20. Lynda

    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 !!!

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