Missing bread on keto? Say goodbye to bland lettuce wraps and hello to these Soft & Fluffy Keto Hamburger Buns. Ready in under 30 minutes, they’re golden, delicious, and won’t spike your blood sugar. With only 7g of net carbs and 14g of protein per bun, they’re perfect for building a keto-friendly sandwich or burger that actually satisfies.
Why These Keto Buns Are a Game Changer
Most store-bought hamburger buns contain over 25 grams of carbs and added sugar, which is a no-go for keto. In contrast, these buns are made with almond flour, mozzarella, cream cheese, and oat fiber — all keto-approved ingredients.
According to research published in the NIH, low-carbohydrate diets help reduce insulin levels and support weight loss — making it easier to burn fat and reduce cravings.
Nutritional Info (Per Bun)
- Calories: 294
- Fat: 25g
- Net Carbs: 7g
- Protein: 14g
Ingredients
- 1¼ cup almond flour
- 1½ cup grated part-skim mozzarella cheese
- 2 oz cream cheese
- 1 large egg
- 2 tbsp oat fiber 500 or unflavored protein powder
- 1 tbsp baking powder
- 1 metal plate or pan (for steam effect)
Instructions
- In a microwave-safe bowl, combine the cream cheese and mozzarella cheese.
- Microwave for 1 minute, stir, then microwave for an additional 40 seconds to 1 minute until fully melted.
- Transfer the melted cheese to a food processor. Add the egg and blend until smooth.
- Add in the almond flour, oat fiber (or protein powder), and baking powder. Process until a sticky dough forms.
- Let the dough cool for a few minutes.
- Preheat your oven to 400°F (204°C) with a rack in the middle position.
- Place a metal plate or pan at the bottom of the oven (you’ll add ice later to create steam).
- Line a baking sheet with parchment paper.
- Oil your hands lightly and divide the dough into 5 equal balls. Shape them into domed buns and place on the baking sheet.
- Once the oven is preheated, add 5–6 ice cubes to the metal pan and quickly put the buns in the oven. The steam helps the buns rise and become fluffy.
- Bake for about 15 minutes, or until golden brown. Add more time if needed for a deeper crust.
Pro Tips
- If you don’t have oat fiber, you can use a clean unflavored protein powder as a substitute for structure.
- These buns store well! Keep them in the fridge for up to 5 days or freeze for 1–2 months.
- Top with sesame seeds or brush with butter for extra flavor and appeal.
Great Uses for These Keto Buns
- Grilled grass-fed beef burgers
- Breakfast egg and bacon sandwiches
- Low-carb pulled pork sliders
- Turkey and avocado sandwiches
More Low-Carb Bread Ideas
Want more keto-friendly bread recipes? Check out:
Final Thoughts
These keto hamburger buns are the perfect solution when you want something satisfying, portable, and low-carb. Whether you’re meal-prepping or building the perfect cheeseburger, they’ll become a staple in your keto kitchen.
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