Keto Buns
Ingredients
Dry ingredients
- 1/2 cup oat fiber (41g)
- 2/3 cup flaxseed meal (70g)
- 1.25 cup wheat gluten (190g)
- 1 tsp salt
- 3-4 tbsp powdered sweetener ( optional )
- 1/2 tsp xanthan gum (2.5g)
Wet stuff
- 1 cup warm water (240ml 50-55C)
- 1 tbsp instant yeast (8g) ( or active, proof first )
- 1 tsp honey (7g) see notes
- 2 eggs room temperature
- 2 tbsp softened butter (30g)
Instructions
- Whisk the dry ingredients.
- In a separate bowl, add the water, yeast ,honey (proof this if using active yeast), eggs, butter, gently stir it until smooth.
- Add the dry ingredients to the wet ingredients (see below) and mix well.
- Knead well, at least 10 minutes in a stand mixer or 15 minutes by hand.
- Divide into 9 equal portions, roll into bun shapes.
- Place in a bun pan, or parchment-paper lined baking sheet.
- Lightly spray cooking oil on the buns, and lightly drape some oiled clingwrap on top.
- Place in a slightly warm oven (115F-ish) with a lot of moisture (pan of boiling water underneath) for 2 hours, and replace the hot water after an hour.
- Bake at 350 for 15-20 minutes
Notes
9 buns = 210 cal, 10g fat, 3.9g net carb (7.5g fiber), 9.4g proteinÂ
The yeast will eat some of the honey, so the 3.9g is overstated.
Always add dry to the wet, or make a well in the dry ingredients for the wet and slowly pull the dry into the wet as you stir it all together. One sounds a lot easier and it is. What's the net difference? Not enough for me to care =)