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. 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

      Enjoy!

  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

      Yay!

  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
    Perfection!

    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 !!!

4.98 from 90 votes (74 ratings without comment)

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