Say goodbye to store-bought low-carb bread with these incredibly simple and fluffy Keto Blender Buns. Whether you're looking for the perfect sandwich roll, a low-carb burger bun, or just a keto-friendly snack, this recipe has you covered—all in under 30 minutes!
With only 2g net carbs and a generous 18g of healthy fats per serving, these buns are an ideal addition to any ketogenic diet. They come together in just 5 minutes of prep time using a blender, making them perfect for busy mornings or quick meal preps.
Why These Keto Buns Work
Traditional bread is high in carbohydrates, which can quickly kick you out of ketosis. These buns replace flour with almond flour, which is low in carbs and rich in healthy fats and vitamin E. The eggs provide structure and protein, while butter adds both flavor and richness.
According to the USDA, almond flour contains just 2g net carbs per 28g serving, making it one of the best flour alternatives for low-carb baking. Plus, with no added sugar and minimal ingredients, this recipe aligns perfectly with clean keto eating.
Recipe Details
- Preparation Time: 5 minutes
- Cooking Time: 25 minutes
- Servings: 6 buns
Ingredients:
- 4 whole eggs
- ¼ cup melted butter
- ½ tsp salt
- ½ cup almond flour
- 1 tsp Italian spice mix (optional, for flavor)
Instructions:
- Preheat your oven to 425ºF (218ºC).
- In a blender, combine all ingredients: eggs, melted butter, salt, almond flour, and Italian spices. Blend until smooth.
- Grease a 6-hole muffin tin or line with silicone liners.
- Pour the batter evenly into the muffin slots.
- Bake for 25 minutes or until the tops are golden brown and firm to the touch.
- Let cool for a few minutes before serving or storing.
Nutrition Facts (per bun):
- Calories: 200 kcal
- Fats: 18g
- Proteins: 8g
- Carbohydrates: 2g
Health Benefits
These keto buns are gluten-free, low in carbs, and high in healthy fats—perfect for those managing weight or blood sugar. They’re rich in vitamin E, protein, and omega-3s, supporting heart and brain health.
For more on keto-friendly baking and carb alternatives, check out Diet Doctor’s guide to keto baking.
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Final Thoughts
The simplicity and flavor of these Keto Blender Buns make them a staple in any low-carb kitchen. Use them for sandwiches, toast them for breakfast, or serve as a side with soups and salads. They freeze well and reheat perfectly in a toaster oven—ideal for meal prepping!