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Homemade Keto Buns (Fluffy and Chewy)
5 from 12 votes

Homemade Keto Buns (Fluffy and Chewy)

Homemade Keto Buns combine vital wheat gluten, oat fiber, lupin flour, and golden flaxseed to produce fluffy yet chewy bread rolls. This recipe uses active dry yeast and inulin powder to achieve a bread-like texture despite being low-carb. The dough is enriched with eggs and butter, resulting in versatile buns that can accompany various meals or be flavored further. They offer a neutral base suitable for keto or low-carb diets without relying on traditional wheat flour.

Prep Time
15 mins
Cook Time
18 mins
Rising
2 hrs
Total Time
2 hrs 33 mins
Servings: 8
Calories: 164 kcal
Course: Bread
Cuisine: American

Ingredients

  • 1 ¼ cups vital wheat gluten (see recipe notes in post)
  • ½ cup oat fiber
  • ⅓ cup lupin flour (save 20% with code: KETOCC20)
  • ⅓ cup golden flaxseed + 1-2 TBSP, ground
  • 1 cup water about 125°F, warm
  • 2 egg beaten and room temperature, whole
  • 3 tablespoons Monk Fruit Sweetener or allulose
  • 2 tablespoons butter softened
  • 1 tablespoon active dry yeast
  • 2 teaspoons baking powder
  • 1 teaspoon inulin powder to activate the yeast
  • 1 teaspoon salt

Instructions

    Cup of Yum
  1. Add the warm water and inulin into a mixing cup, then sprinkle the yeast over the top. Quickly mix for a few seconds, then allow the yeast to bloom while you mix up your dry ingredients. If you don’t have inulin, you can use honey instead.
  2. In the bowl of a stand mixer, add in the vital wheat gluten, oat fiber, lupin flour, golden flaxseed, sweetener, salt and baking powder.
  3. Whisk to combine, break up any lumps and make it light and fluffy.
  4. Once the yeast has bloomed (takes about 5-7 minutes), slowly pour it into mixer as it’s running.
  5. Then pour in the beaten eggs, until the dough comes together.
  6. Add in the butter and continue mixing, just until combined. If the dough is too sticky, sprinkle in 1-2 tablespoons of golden flaxseed, starting with just 1 tablespoon. It should be a little tacky, but not very sticky and the sides of the bowl should be fairly clean.
  7. Scrape down the sides, remove the paddle, then replace with a dough hook. Allow the dough to knead for 7 minutes.
  8. Let the dough rest for 10 minutes. I use this time to clean up a little and prepare my pan.
  9. Once the dough has rested, turn it out onto your board, I use my Silpat because it doesn’t slide around. Cut the dough into 8 portions, and I prefer to weigh them, so I know they’re all around the same size and will cook at the same time.
  10. Take each piece and flatten it out slightly, then pull all the edges into the center, creating a ball. Pinch all the seams together and turn over.
  11. Cupping your hand over the top, roll the dough in a circular motion until the seam has closed and is no longer showing.
  12. Place the buns on a baking sheet lined with parchment paper, then sprayed with nonstick spray or olive oil.
  13. Spray a piece of plastic wrap with nonstick spray and gently place on top of the buns, don’t tuck in the ends or wrap it tight. You want to give it plenty of room to expand.
  14. Using the bread proof setting in your oven, allow to proof for 2 hours. To help create the perfectly warm moist environment, place a shallow pan with boiling water on the bottom of your oven. If your oven doesn’t have a bread proof setting, you can place a microwave safe dish or glass with hot water in the microwave, along with the rolls to proof in there.
  15. It’s important that they rise in a very warm and preferably moist environment if possible.  Rise times can vary based on your temperature and elevation.
  16. Preheat oven to 350°F. Remove the plastic wrap and bake the buns 18-20 minutes or until golden brown and cooked through.
  17. Allow the buns to cool on a cooling rack before serving. Store leftovers at room temperature for 1-2 days, then store in the fridge in an airtight container for 3-4 days. You can also freeze them!

Notes

  • These buns have a mild, neutral flavor that pairs well with many dishes and can be personalized by adding spices.
  • Using inulin powder or honey activates the yeast without increasing net carbs significantly because the yeast consumes the sugar.
  • They can be shaped into 10-12 smaller rolls if a side bread is desired instead of sandwich buns.
  • While a stand mixer with a dough hook facilitates kneading, the dough can also be kneaded by hand with a bit more effort.
  • The recipe post includes detailed information on specialty ingredients and troubleshooting tips before baking.

Nutrition Information

Calories 164kcal (8%) Carbohydrates 11g (4%) Protein 19g (38%) Fat 8g (12%) Saturated Fat 2g (10%) Fiber 8g (32%)

Nutrition Facts

Serving: 8 Serving

Amount Per Serving

Calories 164

% Daily Value*

Calories 164kcal 8%
Carbohydrates 11g 4%
Protein 19g 38%
Fat 8g 12%
Saturated Fat 2g 10%
Fiber 8g 32%

* Percent Daily Values are based on a 2,000 calorie diet.