Some require a bit more work and center on almond flour or coconut flour, either alone or in combination. Our Keto Almond Flour Tortillas have been a real hit with our readers. We make them all the time. Our Cheesy Garlic Bread and Cheddar Bay Biscuits are cheese based alternatives to the bread quandary. And, let’s not forget the Chaffle! We have a whole Chaffle Recipe Category for these tasty gems.
Joanie has spent a lot of time in the kitchen experimenting with different wheat-flour substitutes. A number of things have become clear. It is difficult to obtain that wheat-flour style rise without yeast. Another fact that became clear – gluten is important for that chewy texture. Finally, fiber is definitely important. Especially, if you substitute a plant or nut-based flour for wheat grain. Let’s try Joanie’s Best Keto Yeast Burger Bun recipe and let the comments flow. For all the bakers out there, we could use your ideas.
Ingredients
Let’s address the “elephant in the room” right away. Yes, there is sugar in the recipe! The yeast needs sugar to feed on, to “bloom,” and produce the desired rise. However, using natural organic honey, and only 2 teaspoons will not dramatically increase the carb count. Joanie likes honey rather than processed sugar since it will have more health benefits that the refined sugars. She also uses Allulose in the recipe to keep the carbs down. It is a plant-based sugar that is really growing in popularity. It is so much lower in carbs and leaves no after taste.
Joanie also tried a number of flour alternatives for this recipe. Our vegetarian friends suggested Lupin Flour. When combined with vital gluten and the additional fiber from Oat Fiber Joanie found it reacts well in bread recipes as a wheat flour substitute. Lupin is much finer than almond or coconut flour. It is almost like enriched wheat flour. Lupin is also a good thickener for making roux for gravies and in soups. Some call Lupin a “miracle flour” since it is vegetable based and low in carbs. You can find these ingredients and order them by clicking the Amazon Product Ad below.
Preparation Tips
For this recipe to work, two tips are of utmost importance. First, exact measurements are extremely important. Second, following the prescribed times. It is so vital to success. You will need a lot of patience, since the recipe calls for resting and proofing time. Follow the instructions closely and stick to the script. Once you have mastered the technique and your buns are perfect, you can experiment. For example, the temperature of the water added to the yeast is lower than normal (95 degrees). Unlike regular yeast, instant yeast does not need a higher temperature. If the temperature is too high you will kill the yeast.
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Our final tip is to use your stand mixer and the dough hook. It is the perfect tool for making dough for bread. If you do not own a Kitchen Aid Stand Mixer, now is the time to complete your kitchen. They last forever! Lastly, we suggest being patient once your buns are cooling. You will be tempted to cut them open, but wait at least 15 minutes until they cool.
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Best Keto Yeast Burger Buns – Light and Airy Buns Made with Yeast and Gluten
Best Keto Yeast Burger Buns are so light and chewy, just like old-fashioned wheat-based burger buns. They contain yeast and are perfect for sandwiches or that grilled burger! Top them with Everything but the bagel seasoning before baking and enjoy that garlic flavor in every bite!
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Best Keto Yeast Burger Buns
Best Keto Yeast Burger Buns you can bake! Light and airy with the chewiness of gluten wheat buns. Made with real yeast – a perfect sandwich bun! This recipe contains gluten, but is very low carb!
Course Low Carb Essentials
Cuisine American
Prep Time 24 minutes
Cook Time 16 minutes
Resting Time 1 hour 45 minutes
Total Time 2 hours 25 minutes
Servings 8
Calories 178kcal
Author Joanie and Chris
Equipment
Stand Mixer
Measuring Cups
Mixing Bowls
Baking Pans
Cooling Rack
Ingredients
Keto Yeast Burger Buns
2 teaspoons Instant yeast
2 teaspoons Honey organic
1 cup Water filtered and 95 degrees
3/4 cup Lupin flour
1 1/4 cups Vital wheat gluten
1/2 cup Oat fiber
2 teaspoons Garlic powder
2 Eggs beaten
3 tablespoons Allulose
2 tablespoons Butter softened
1 teaspoon Sea salt
Egg Wash Topping with Seeds
1 Egg beaten
1 teaspoon Water filtered
2 tablespoons Everything but the bagel seasoning
US Customary – Metric
Instructions
Keto Yeast Burger Buns
In a medium bowl, whisk the flour, vital wheat gluten, oat fiber, and garlic powder until well combined.
Heat water to 95 degrees (use a thermometer). In the bowl of your mixer, add in order, the instant yeast, honey, and warm water. Allow to sit for 7 minutes. Make sure you see the yeast mixture bubble and expend. This means it is active.
Add the two lightly beaten eggs and the allulose to the mixer bowl. Use your dough hook and mix on a low speed until combined (about 1 minute). Turn your mixer to the lowest speed and add the flour mixture, about one-third at a time. Once all of the flour is in you can increase to the second speed. At this setting, it should take 12 minutes in total. The dough should be stretchy and smooth.
Mix in the sea salt and softened butter and mix on low speed for 5 minutes until incorporated.
Remove the dough and form into a ball, by hand (this does not have to be perfect). Put the dough back in the mixer bowl, cover with a dish towel and let sit for 30 minutes.
Cut the dough into 8 equal portions. Flatten each portion by hand. Stretch and fold the corners into the center, pinch together in the center, flip the dough so you have a rounded dough ball on top. Place on a parchment lined baking pan.
Cover with a dish towel and let the dough balls rise in your kitchen for about 1 hour or more (until they double in size). Near the end of this process preheat your oven to 375 degrees.
Use a pastry brush and brush each bun with the egg wash, all over, and sprinkle with Everything but bagel seasoning. Bake for 16-18 minutes, until browned, but not burnt.
Remove the buns to a cooling rack. They should be cooled for 15 minutes before cutiing. Be patient.
Notes
The buns can be frozen and thawed at room temperature for 30 minutes. Cooking times may vary somewhat depending upon your oven and room temperature. Even your elevation can impact the baking time – experiment and record your times when you have the recipe perfected. We often use half of the dough for buns and the other half for a Keto pizza!
Nutrition
Serving: 1bun | Calories: 178kcal | Carbohydrates: 8g | Protein: 19g | Fat: 6g | Saturated Fat: 2g | Cholesterol: 69mg | Sodium: 348mg | Potassium: 79mg | Fiber: 3g | Sugar: 2g | Vitamin A: 177IU | Calcium: 41mg | Iron: 2mg | Net Carbs: 5g
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