If you enjoy an everything bagel, you will love these everything keto burger buns. They are great with a vegetarian burger or with other sandwich fillings.
Baked with almond flour, lupin flour and oat fiber, these low carb buns are sprinkled with everything seasoning, then baked. They smell divine when baking and taste great too. Just 6g net carbs a bun with a high protein and fiber content too.
Lupin flour recipes
The great thing about using lupin flour in keto vegetarian recipes is it's high protein content. As well as being low in carbs with 1g net carb per 30g (1oz) it has 11g protein. All without using a Fathead dough too!
How to make keto burger buns
These low carb burger buns are a great use of lupin flour for low carb baking. I didn't want a pure lupin flour bun as I thought that it would be too heavy so added a couple of other low carb flours into the mix.
In place of any oil or butter, I've used Greek yogurt. I find that this makes a great ingredient for low carb baking, especially when using lupin flour or oat fiber. They are flours that like moisture.
What you need to make these
Dry Ingredients
- Almond flour
- Lupin flour
- Oat fiber
- Psyllium husk powder
- Baking powder
- Salt
- Everything Seasoning (for the topping)
Wet Ingredients
- Eggs
- Greek yogurt
- Apple cider vinegar
- Warm water
More lupin flour recipes to try
Recipe Tips
These buns freeze well. Place them in a ziplocked bag and freeze until you need another burger bun. Defrost before use.
I grind my psyllium husk powder in the coffee grinder before use for a finer powder and find that it helps against the dreaded purple colour.
The Everything seasoning could be omitted or replaced with sesame seeds if you are not a fan of it.
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Everything Keto Burger Buns
Ingredients
- ½ cup almond flour
- ½ cup lupin flour
- ½ cup oat fiber
- 2 tablespoons psyllium husk fiber
- 1 teaspoon baking powder
- ½ teaspoon salt
- 4 medium eggs
- ¼ cup Greek yohurt
- 2 tablespoons apple cider vinegar
- ½ cup warm water
Topping
- 2 tablespoons Everything Bagel seasoning
Instructions
- Preheat the oven to 180C/350F degrees
- Line a baking tray with parchment paper.
- In a medium bowl place all the dry ingredients and mix well.
- In another medium bowl, whisk the eggs until fluffy.
- Spoon in the yogurt and whisk until smooth
- Pour the egg mixture into the dry mixture and stir well.
- Sprinkle the apple cider vinegar over the dough and mix into a dough.
- Add the warm water a ¼ cup at time until you have a smooth dough. You may not need all the water.
- Using damp hands, section the dough into 4 and form 4 burger buns.
- Place the burger buns on the baking tray and sprinkle the everything seasoning on the top.
- Bake for 30 minutes until golden and firm.
Notes
YOUR OWN NOTES
Rachel says
Thank you for this recipe! I followed it as best I could, but the dough was rather wet until I added more psyllium husk, which worked fine. The rolls were good, but maybe they would have been even better if my dough had been right in the first place! It would really help if you could provide weights as well as measures, especially when quantities are small.
Angela Coleby says
I've updated the recipe card to convert to metric at a click of button. (Normally my recipes have this option but this one slipped through the net)
Freda says
What can substitute lupin flour
Angela Coleby says
Almond flour in the same quantities.
Warbie says
Hi Angela, can you suggest a sub for the oat fibre please, or will it work if I just leave it out do you think. Many thanks, Sandy
Angela Coleby says
You could use coconut flour instead as that can be used at the same ratio.
Ramya says
Will be making this soon can i use coconut yogurt as am diary free i never had everything keto burger buns before perfect for my home snacks while i work on the computer and phone will dm you if i make this and let you know how it goes Thanks Ramya
Angela Coleby says
I've not tried it with coconut yogurt but it should work.