Global · lunch, side
Keto Hamburger Buns with Sesame Seeds
Video by The Keto King (a.k.a The Banting Boss) on YouTube · Open on YouTube
- Keto (4.3 g net carbs a serve)
- Vegetarian
- Gluten-free ingredients
- Dairy-free
Contains: Egg, Tree nuts, Sesame. Check labels on stock, sauces and spice mixes.
Almond, coconut, flax and psyllium make a grain-free bun with 9 g fibre for 4.3 g net carbs, so it won't spike blood sugar, and the flax gives a day's plant omega-3 (ALA).
The printable card is ink-friendly, fits on one page and has a QR code back to this recipe.
Ingredients 12
Method
Tap a time to watch that step in the video.
- Mix the almond meal, coconut flour, flaxseed meal, psyllium husk powder, onion powder, baking powder and salt in a large bowl. 0:55
- In another bowl, separate the whites of 3 eggs (carton whites won't work), add 1 whole egg and the vinegar and beat briefly. 1:53
- Stir the egg mixture into the dry ingredients, add the lukewarm water and beat with an electric mixer for no more than 15 seconds, then fold with a spatula to press out air pockets — it firms into a dough. 2:37
- Heat the oven to 180 °C (350 °F). Shape the dough into 5 buns on a lined baking tray with a spoon or spatula. 3:19
- Sprinkle sesame seeds over the tops and press them in lightly with the spatula so they stay on. 3:49
- Bake about 50 minutes until well browned, then cool before slicing. 4:13
Tip. Wet hands make shaping easier. Make more, smaller buns for sliders (bake a little less). Split and toast them before filling.
The method is a summary in our words — the video shows every step.
One portion (1 bun) gives you 1 of 5
Where the energy comes from one serve
- Net carbs 10%
- Protein 22%
- Fat 68%
Fits keto: 4.3 g net carbs a serve, with 68% of the energy from fat.
Vitamins & minerals % of a day, one serve · tap for more
Omega-3 High106%
1.7 g a serve, mostly from flaxseed meal (99%). Omega-3 fats support the heart and brain. Oily fish give EPA and DHA; walnuts, flax, chia and canola give ALA, which the body converts only a little.
Vitamin E High27%
4 mg a serve, mostly from almond flour (96%). An antioxidant that protects cell membranes. Nuts, seeds and plant oils such as olive oil are the main sources.
Magnesium High20%
83 mg a serve, mostly from almond flour (49%). Takes part in hundreds of reactions — energy, muscles, nerves, blood sugar and bones. Nuts, seeds, legumes and whole grains are good sources.
Selenium High20%
11 µg a serve, mostly from whites of 3 eggs (36%). Part of the body's antioxidant enzymes and needed for thyroid hormones. Seafood, eggs, meat and Brazil nuts are rich sources.
Zinc Source10%
1.1 mg a serve, mostly from almond flour (41%). Needed for immunity, wound healing, taste and growth. Meat, seafood, legumes, seeds and whole grains supply it.
Show the other 10
Iron9%
1.6 mg a serve, mostly from almond flour (35%). Carries oxygen in your blood. Iron from plants absorbs better with vitamin C in the same meal — lemon, tomato or capsicum.
Potassium6%
290 mg a serve, mostly from almond flour (38%). Balances sodium to help control blood pressure and keeps muscles and nerves working. Beans, potatoes, leafy greens and fruit are rich sources.
Calcium6%
83 mg a serve, mostly from almond flour (49%). Builds bones and teeth and helps muscles and nerves work. Dairy, calcium-set tofu, sardines with their bones and some greens supply it.
Vitamin B66%
0.1 mg a serve, mostly from flaxseed meal (36%). Helps turn food into energy and make brain messengers. Chickpeas, fish, poultry, potatoes and bananas are good sources.
Folate5%
21 µg a serve, mostly from almond flour (31%). Needed to make DNA and new cells — especially important before and in early pregnancy. Legumes and leafy greens are rich sources.
Vitamin B125%
0.1 µg a serve, mostly from egg (86%). Keeps nerves and blood cells healthy. Found almost only in animal foods and fortified foods (some plant milks, nutritional yeast), so vegans need a reliable source.
Vitamin A2%
15 µg a serve, mostly from egg (100%). Keeps eyes, skin and the immune system healthy. Orange vegetables and dark greens give beta-carotene, which the body turns into vitamin A.
Vitamin D1%
0.2 µg a serve, mostly from egg (100%). Helps you absorb calcium for bones and supports muscles. Few foods have much — oily fish, eggs, UV-exposed mushrooms, fortified milks. Sunlight is the main source.
Vitamin C0%
0.1 mg a serve, mostly from onion powder (68%). An antioxidant needed for collagen, immunity and iron absorption. Long cooking destroys some, so raw herbs, citrus and capsicum help.
Vitamin K0%
0.4 µg a serve, mostly from flaxseed meal (87%). Needed for blood clotting and bones. Leafy greens and herbs are very rich in it. If you take warfarin, keep your intake steady and talk to your doctor.
Estimated from the ingredient list with USDA FoodData Central values; % of a day uses the food-label daily values. How this works
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Recipe and video by The Keto King (a.k.a The Banting Boss); the method summary, nutrition estimate and diet notes are Notbroken’s. General information about food, not dietary advice.