Keto Low Carb Buns with Psyllium Husk - My PCOS Kitchen (2024)

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These soft and fluffy keto buns are made with psyllium husk powder and almond flour and taste just like multigrain bread. I offer 8 different flavor variations you can easily make all while using the same base recipe. This has to be the best low-carb buns recipe with almond flour!

Originally published in 2016, I've updated this recipe with better instructions and pictures.

Experimenting withpsyllium husk has proved to be quite beneficial in my low carb recipes. Because of it, I've been able to make keto bagels, low carb tortillas, coconut flour tortillas, low carb pizza crust, keto tiramisu and even low carb chocolate cake!

What is Psyllium Husk?

Psyllium husk is a form of fiber made from the husks of the Plantago plant's seeds and it's most commonly known and used as a laxative. However, it's become quite popular in low-carb baking and cooking as it acts exactly the way gluten does, as glue.

If you've ever tried baking a low-carb recipe, you'll notice that baked goods don't always hold together and can fall apart quite easily. By adding a bit of psyllium husk to these recipes, it helps the batter stick together where you can form any shape you want. There are psyllium husk powder substitutes but they don't work as well. I prefer psyllium for baking, especially for keto bread recipes.

Types of Psyllium

Great Psyllium Husk Uses

The greatest thing about psyllium husk powder is that it can also be used to thicken sauces, gravy-like my keto gravy or soups. If you do add too much, however, it does have a gelatinous feeling to it so you have to be careful with the amount you add in.

Psyllium used in cookedfoods needs to be mixed with enough fluid so that thehuskcan absorb and bulk up, reducing the risk of constipation.

When baking with it, most recipes will call for eggs or egg whites and hot water. The hot water helps the psyllium activate and activates its 'glue' properties.

You'll notice that in all of my recipes where I use psyllium husk powder, I add hot water and lots of eggs. I find that by adding both ingredients, it helps double the recipe in size and also makes everything stick together without falling apart.

You'll definitely want to check out these low carb psyllium husk recipes where you can decide what kind of recipes you'd like to try with it.

Ingredients🥘

These low carb rolls are honestly so EASY to make as you only need to mix and bake. However, you do need to pay attention to the ingredients and make sure to follow the steps exactly to ensure the perfect buns! Also, use a scale!! A scale gives the most accurate results and will give you perfect dinner rolls every time!

These buns are gluten free and dairy free so are very accommodating to various diets. You can use them for sandwiches, for toasts, for pulled pork, for burgers or even sloppy joes.

Almond Flour: You'll want to use fine blanched almond flour for this recipe. If you can't eat nuts, simply use sunflower seed flour, it's a 1-1 replacement.

Psyllium Husk Powder: This is absolutely necessary. These are psyllium buns and the buns will not work without the psyllium. For this recipe we're using the powdered psyllium for best results. I've tried making it with whole husks and the bread is easier to handle with the powder kind and turns out prettier.

If you only have whole husks, make sure to grind it in a blender before using for a good 30 seconds on high power. If you don't want to grind them, you'll need to use about 3-4 tablespoons of whole husks to achieve the same consistency instead of the 2 tablespoons of powdered psyllium.

Eggs: We'll be using whole eggs for this recipe to keep things simple. I recommend using room temperature eggs because the coconut oil tends to solidify when touched by cold eggs.

Boiling Water: Not warm, not cold, we need boiling water for this recipe. The water helps the psyllium activate.

Refined Coconut Oil: Use refined and not extra-virgin coconut oil if you don't want a coconut taste in your buns.

How to Make Low Carb Buns🍞

To make these ultimate buns, you'll first want to mix the dry ingredients together and then add the wet ingredients on top including the hot water.

Mix together and the batter should start to thicken up. It'll be a little bit watery the first few seconds, but you'll see that the more time passes by the thicker the dough gets.

Let it sit for about 1 minute and then it's ready to roll. The dough should be very easy to grab and should stick together. Oil your hands before making a roll as it helps the dough not stick to your hands.

Pro Tip💭: Oil your hands before touching the dough. This will prevent the dough from sticking to your hands.

I personally measure the dough and separate into 5 equal portions. In this case my dough measured about 350 grams so each bun weight 70g.

By making this recipe, you should be able to make five low carb buns. Feel free to make more or less. For hamburger buns, I usually separate the dough into 4.

Once the low carb buns are formed, pop them into the oven for a good 25 minutes and they are ready to eat! How simple was that?

Flavor Variations📖

My favorite part about this recipe is that it's super easy to customize into different flavored breads. The base recipe is the same for all breads, but each version have a unique flavor to them.

Base Recipe: 1 cup (120g) almond flour, 1 tsp baking powder, 2 tbsp psyllium husk powder, 2 eggs, 1 tbsp apple cider vinegar, 3 tbsp refined coconut oil and 3 tbsp boiling water.

• Multi-Seed
  • Add 1 tsp white sesame seeds, 1 tsp black sesame seeds, 1 tsp chia seeds, 2 tsp sunflower seeds, 2 tsp pumpkin seeds, ½ tsp salt and ½ tsp garlic powder.
• Cheddar Rosemary
  • Add ½ cup (60g) cheddar, 1 tsp rosemary, ½ tsp salt, 1 tsp roasted garlic and onion.
• Plain
  • Add ½ tsp roasted garlic and onion and ½ tsp salt. Dip each low carb roll into sesame seeds. These could also be used as keto hamburger buns. Just use 2 tbsp of water for this recipe.
• Cinnamon Roll
  • Add 2 tbsp keto sweetener, ½ tsp cinnamon and ¼ tsp stevia powder. Stuff each bun with 1 tbsp of cream cheese.
• Maple Walnut
  • Add 2 tbsp (20g) chopped walnuts, ¼ tsp cinnamon, ¼ tsp stevia powder and 1 tsp maple flavoring.
• Everything but the Bagel
  • Add 1 tbsp of everything but the bagel seasoning and stuff each bun with 2 tbsp cream cheese. Dip in everything bagel seasoning.
• Olive
  • Add 15 chopped olives, 1 tsp rosemary, ½ tsp salt, 1 tsp roasted garlic and onion. Use olive oil instead of coconut oil.
• Azuki Beans
  • Make this bread Japanese by stuffing each bread with 2 tablespoons of ketofied Japanese sweetened red beans. Add 2 tbsp erythritol and ¼ tsp of stevia powder to the batter.

I've also made hamburger buns 🍔 before with this recipe and made a crispy chicken sandwich that looked like it was from Burger King, and it was absolutely amazing. Have fun with it and create whatever shape and flavor you're craving.

See Also

Siopao Bola-Bola (Steamed Pork Buns) - Foxy FolksyChocolate Crinkle Cookies - Cooking ClassyThe Best Homemade Dinner Rolls Ever!Pan de Coco - Foxy Folksy

It's also a great side bread to have when eating some low carb soups like my cream of cauliflower soup or my low carb zuppa toscana soup.

Troubleshooting Tips

My buns turned purple.

Some brands of psyllium husk turn purple, whether you buy whole husks or powdered husks. There's nothing you can do about the purple color, but the taste and texture is absolutely the same so don't worry about it!

I recommend using NOW psyllium husk powder as that's what I've always had success using.

My buns didn't rise.

Make sure you're using fresh baking powder, that you didn't forget it, and that you didn't let your dough sit out too long.

My batter is too wet.

Did you use 120g of almond flour exactly or did you just scoop a cup out? Make sure to use a kitchen scale to make sure the flour amount is exactly the amount needed. Also let the batter sit for 1 minute, the psyllium will work its magic and thicken everything up. Also make sure to use the powder and not the whole husks as they work a bit differently.

My buns are hard as rock.

Did you add the psyllium? You cannot substitute the psyllium husk powder. This recipe will not work without it.

The dough is too sticky to work with.

Spray both of your hands with some oil, it will help keep the dough from sticking to your hands.

Frequently Asked Questions

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