#Monthly experiments / Healthy

The Ultimate Keto Buns adaptation

This is my favorite keto friendly homemade treat – and yes it even beats Dom D’Agostino’s keto chocolate mousse/ice cream, or its matcha-vanilla flavored sister. These buns are great with just butter and salt, or in various combinations with your favorite fats and proteins. And yes – they work great as hamburger buns too!
(and when nobody is looking I may or may not eat them with my sister’s raspberry-red currant jam)

 

keto buns

Keto buns: After testing a few tweaks I can get very predictable (and very delectable) results

 

The original recipe is documented on ketodietapp.com website (incidentally run by Martina as well). She describes many options – because these are as capricious and difficult to make as macaroons. Which means it will take a bit time to tweak the recipe for your kitchen (oven, temperature, humidity, ingredients), but once you figure it out it’s going to be quite straight-forward.

I used a few tweaks from my macaroon-baking times that help the buns turn out great even in high Singaporean humidity. I also cut the amounts to half because I could never fit everything into the oven in one go, and if the batter sits for too long the buns don’t turn out so well.

Here is my tweaked version of the recipe:

Step 1 : Mix these dry ingredients in a container:

  • 75g almond flour (almond meal)
  • 30g coconut flour
  • 37g flax meal
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1 tsp cream of tartar or apple cider vinegar
  • 1/2 tsp baking soda

Step 2: Prepare aside (don’t mix them, they will be all used separately in different steps):

  • 1/2 tsp salt (pink Himalayan or sea salt)
  • 20g psyllium husk powder (don’t use whole psyllium husk, it has to be powder)
  • 3 tbsp of your favorite seeds

Step 3: Prepare wet ingredients (don’t mix them yet):

  • 4 large egg whites
  • 1 large egg yolk
  • 240 ml cup of lukewarm water

Step 4: Line baking sheet with baking paper. Preheat oven to 175 C (350F).

Step 5: Whisk all 4 egg whites with salt until the foam forms nice steady peaks.

Step 5: Whisk in the egg yolk (from the whole egg). Gradually whisk in warm water as well.

Step 6: Whisk in (on low speed) psyllium husk powder.

Step 7: Carefully fold in dry ingredients with spatula. Try to keep the batter as fluffy as possible, but make sure all dry ingredients are well mixed in.

Step 8: Spoon the batter to baking sheet, creating ~6 buns (or more if you want to have them smaller). Top each one with your favorite seeds. Bake for 45-50 minutes, or until a toothpick comes out relatively clean.

Step 9: Cool the buns on a rack, or at least turn them upside down so that they don’t become “wet”.

You can eat them with your favorite form of fat – they are really nice just with butter and salt, but my favorite is eating them with sardine spread (=sardines + butter + black pepper).

They also freeze very well – you will just have to toast them before eating.

keto buns baking

Put to oven for 45-50 minutes

For troubleshooting any issues I highly recommend the original article, but most common seems to be issue with psyllium husk (whether it’s wetness or color changes). Test the powder before you order too much. I use NOW Foods Psyllium Husk Powder and order it from iHerb (you can use my discount code HQZ281 to get 5% discount if it’s your first purchase, I’ll get 5% in return. Otherwise I’m in no way related to that website, I just use it as a customer).

 

Good luck with these fickle creatures – it may take some time to tweak the recipe for your oven, but it’s well worth it!

The nutritional values as described on ketodietapp.com website:

Nutritional values (per bun)

Total Carbs 12.4 grams
Fiber 8.1 grams
Net Carbs 4.2 grams
Protein 10.1 grams
Fat 15.2 grams
of which Saturated 2.3 grams
Energy 208 kcal
Magnesium 95 mg (24%)
Potassium 389 mg (20%)

Macronutrient ratio: Calories from carbs (8.7%), protein (20.8%), fat (70.4%)

I highly recommend the ketodietapp.com website for a lot of useful information about ketogenic diet – from recipes to tips how to avoid common mistakes related to the diet.

 

Other articles related to Ketogenic diet and fasting experiment

3 thoughts on “The Ultimate Keto Buns adaptation

  1. Pingback: Ketogenic diet – Simple tool to calculate nutrient ratios | Titan Experiment

  2. Pingback: How I stopped eating for 78 hours (my 3 day fast during Month 1 experiment) | Titan Experiment

  3. Pingback: Is ketogenic diet really the productivity hack you should try? (Monthly experiment results, part 1) | Titan Experiment

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