Easy Keto Buns and Rolls

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Easy Keto Buns and Rolls

Servings: 6

INGREDIENTS

Dry

160 g (1 ½ cups) almond flour

25 g (6 tbsp) psyllium husks

5 g (1 tsp) baking soda

4 g (1 tsp) baking powder

3 g (1/2 tsp) salt

8 g (2 tsp) Lakanto sweetener – ground to confectionery

Wet

110 g (5 whites) egg whites

15 g (1 tbsp) white wine vinegar

190 g (6 1/2 fl oz) water – very hot / lightly boiling

Other

1 egg yolk – lightly stirred

5 g (1 1/2) tsp raw sesame seeds or poppy seeds – 1/4 tsp per bun

DIRECTIONS

1. Preheat oven to 180 C or 360 F. Place rack in middle position, set to top and bottom heat
2. Place a fine mesh sieve over a deep mixing bowl. Add all the dry ingredients and whisk until all dry ingredients have been sifted. Psyllium husk is a bit coarser – if any remains in your sieve, toss on top of the sifted ingredients at the end. Stir/whisk to blend thoroughly the ingredients into a homogeneous consistency (this is very important to ensure that the salt, baking soda and powder are evenly distributed for equal rise and to avoid pockets of sour taste)
3. In the bowl with the egg whites, add the white wine vinegar. Stir with a fork to combine
4. Add egg white mixture to dry ingredients and stir immediately until well-combined
5. Add the boiling water and stir well right away
6. Set aside for about 20 minutes to allow the almond flour and psyllium husk to absorb the water
7. Line a cookie sheet with parchment
8. Divide dough into 6 even portions or buns, pat lightly into bun shape and place onto the parchment lined cookie sheet
9. Brush the top and sides of each bun with the egg yolks
10. Sprinkle 1/4 tsp of the raw sesame seeds on top of each bun
11. Bake in preheated oven for 40 – 45 minutes. Remove from heat and place on cooling rack until buns are at room temperature. ENJOY!

MACRONUTRIENTS CHART

FYI

These buns will keep well for a couple of days covered with a tea towel, in a bread basket. I keep my buns on the counter so they do not get too spongy. But, if I am making a larger batch, I place my buns (wrapped in a tea towel) in the refrigerator. I do not know how long they will last, because I have only had them in the refrigerator for 3 days before they were all eaten.

The recipe for these buns is not one of my original recipes. This recipe was created and full credit is given to Matthews Friends, from the UK. Here is the link to their original recipe.

NOTE: I have made a couple of minor changes to this original recipe in order to get a fluffier less dense bun / roll. Also, I have compared their macros data to USDA and Canadian product data, Bob’s Red Mill and Honeyville as well as some UK and other research information on almond flour macros and nutritional information. I could not find their comparable almond flour data as per their macro information. My macro ratios are based on the data that I found to be more consistent among the sources. The result is that the total carbohydrate, soluble and insoluble fiber and resulting net carbs were higher than that reported by the Matthews Friends recipe. I thought I should explain this just in case you are wondering why my macros are different from theirs.

Debbie

August 9, 2021 @ 9:26 am

So I made these this morning and I followed your recipe and the came out great! But would I don’t like is they have an Ammonia like smell once you cut them! Is this normal?

Angela Wilkes

August 10, 2021 @ 7:47 am

Hi Debbie!
The smell that you’re describing as ammonia may be the chemical reaction between the baking soda and the wine vinegar. You could substitute the baking soda with an additional teaspoon of baking powder, and reduce the white wine vinegar to a teaspoon, or replace it with lemon juice. This should greatly reduce that smell.
I hope this helps… Cheers!