About Me

Vivica Menegaz

Nutritionist, Author, & Blogger

Hi I am Vivica, welcome to my blog! I am a certified nutritionist and the creator of the Healing Foods Method. My philosophy of healing is to let the right foods delight you, nourish you and make you healthy!

Ketonix® Bluetooth® Breath Ketone Analyzer

Sesame Keto Buns

Sesame Keto Buns By The Nourished Caveman 3

Sesame Keto Buns: you will not know it’s not real bread!

This recipe came to me in a very hectic moment, as my husband’s sister, brother in law and 3 kids were visiting for the weekend. My sister in law is not also doing LCHF but her kids are used to very standard SAD diet fare, and I was trying to make them some ketofied versions they could also try.

I was making Keto Ice Cream From Maria’s cookbook and the pickiest one from the kids, plus helping my husband with preparations for a BBQ, when the pickiest one of the kids (VERY restricted in his food choices) asks me to make him some bread too.

As I have been really missing the sunflower seed sourdough bread from our local farmers market, ( I had been toasting it for my nephew for a few days, then putting butter on it…my what a torture!!) I decided to try to create something similar..

So I threw it all together in literally 5 min, stuck it in the oven….and OH MY! I pull them out still warm, opened one up and slapped a slab of butter on it. Suddenly the noise, the heat, the screaming kids…it all faded away…

Crunchy buttery heaven of warm fresh bread….I had missed you so much!

Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion. By The Nourished Caveman

Ingredient tips for a successful outcome

This recipe is one of those super easy recipes, that unfortunately contains a lot of variables that could compromise the outcome.

So let’s see here few points to help you be successful:

1. Choice of coconut flour: try to use the finest and lightest possible flour. My nr one choice was the Coconut Secret Organic Raw Coconut Flour from Thrive Market (Only $4.45 for a pound!!) Number 2 choice is Nutiva Organic Coconut flour, which I buy on Amazon.   A rough texture flour will make the bread denser and less fluffy.

2. Very fine psyllium powder, not flakes. I tried many of them and so far my favorite is the one from Now Foods which I also get from Amazon.

3. Baking powder without toxic aluminum, I use the one from Bob’s Red Mill.

4. Fresh organic eggs. Not egg whites from a carton. They are NOT Keto Paleo Ps and did you know that they can now put MSG in the packaging without telling you??!! I will have a fantastic Creme Brûlée recipe of you in a week or two to use up the yolks.

5. Yes a FULL tablespoon of salt, but NOT table salt, ever!! Use Celtic Sea Salt as the best possible option (best mineral content) or Himalayan Salt as a second option.

Procedure tips

 

Photo 1 - the dry ingredients - Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion.
Photo 1 – the dry ingredients
Photo 2- after the egg whites - Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion.
Photo 2- after the egg whites

First mix all the dry ingredients well. When you add the egg whites and mix, the dough will still be dry and crumbly, like in the photo 2 above. After you pour in the hot water, the dough should be a lot moister, but still might break in to big crumbles when you are mixing it. See photo 3.

Photo 3 - after the hot water - Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion.
Photo 3 – after the hot water

You can mix it  by hand or in a food processor or in a mixer, does not really matter. You only need to mix the dough for about a minute then let it rest  5 min.

The dough should be just mist enough to have no dry patches and be able to stick together when you shape it in to a bun. If the dough is not sticking together add a little more hot water, until desired consistency is reached!

The hot water technique was invented by Maria Emmerich from Maria Body Mind and it works great!

Also I would like to give a shout-out to my friend Martina who created a the original Keto bun. All her recipes are an inspiration to me!

The formed bun - Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion.
The formed bun

See the bottom of the post for more procedure photos!!

4.8 from 8 reviews
Sesame Keto Buns
 
Author: 
Nutrition Information
  • Serves: 12 buns
  • Serving size: 1 bun
  • Calories: 133
  • Fat: 6.5 gr
  • Carbohydrates: 4 NET
  • Fiber: 9.5gr
  • Protein: 6.9 grams
Recipe type: bread
Cuisine: Italian
Ingredients
  • 1 cup coconut flour
  • ½ cup sesame seeds + ½ cup to cover the buns
  • ½ cup pumpkin seeds
  • ½ cup psyllium powder
  • 1 cup hot water
  • 1 tbs celtic sea salt
  • 1 tbs baking powder (aluminum free!)
  • 8 egg whites
Instructions
  1. Pre-heat the oven to 350 degrees.
  2. First combine all dry ingredients in a large bowl.
  3. Mix well.
  4. In a blender, blend the egg whites until very foamy.
  5. Add the foamy egg whites to the dry ingredients and mix well with a spoon, or in a food processor.
  6. The dough should still be crumbly.
  7. Now add 1 cup of boiling water to the mix and keep stirring until a smoother dough forms.
  8. The dough will still be a bit crumbly but will stick together when formed into a bun.
  9. Press your buns into a plate where you have poured the ½ cup of sesame seeds, so the seeds stick to the top.
  10. Place a sheet of parchment paper on a cookie sheet.
  11. Place your buns on the paper.
  12. Bake at 350 for about 50 minutes.
  13. Let cool inside the oven for extra crunchy top.
  14. Makes 12 small buns
Notes
See blog post for ingredient recommendations!!

Sesame Keto Buns: I cant' believe it's not bread! They are the ultimate keto friendly bread substitute, great for sandwiches or for any occasion. By The Nourished Caveman

Feedback from the recipe testers:

This time I had a small group of my patients test the recipe for me, to make sure the outcome was consistent.

Here is some of their results!

Shannon
Shannon’s

Shannon

So I made them in muffin cups, I make everything in muffin cups, and filled each cup up, so it made 8. OMG! These taste great! And I just realized that I didn’t put in any salt or baking powder, lol. Lucky they turned out well anyways!

Definitely not as airy as they should be. Assume that is the lack of baking powder. But they are still delicious!

Beverly
Beverley’s

Berverley

Here is my test photo! I really liked the subtle flavor even though I do not like Sesame seeds. The next batch I make (and I will make more) I will grind the pumpkin seeds as I think that would give a more complex taste to them. I also put salted butter on top when fresh out of the oven.  I think different flavors (Rosemary, Dill etc.) buns for different meals would be fun as well. This batch made 10 buns for me. I think next time I will make only 8 and be able to use them for burger buns. This batch was gone in 1 day as my girlfriend and family loved them as well. Thanks Vivica for another great recipe !!!

PS I forgot to mention that I needed to use 1 1/2 cups of hot water not the one called for. I Believe this is due to my coconut flour possibly not being fine enough or psyllium husks.

 

Annalisa's
Annalisa’s

Annalisa

So, these are my buns… As I told you, I used black sesame seeds and so they came out dark, almost like rye bread  😉 I had to add water, while kneading the dough, so it came out clearly too moist and they had to stay longer in the oven. I also let them cool all night in the turned off oven, but still they are a bit heavy and moist on the inside. On the other hand, they taste very good after toasting them!

Keith's
Keith’s

Keith

To be honest I wasn’t expecting the bread to be all that appetizing with that amount coconut flour. It was quite good! Good job!! Made them thin, each slice is about 1/4″ thick, it even held together while holding it in my hand!

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Comments 35

  1. Cynthealee says:

    From past experience, some psyllium husk powders turn purple when cooked and looked a lot like Annalisa’s buns….

    • The Nourished Caveman says:

      Oh I had never seen that, but thank you for letting me know 🙂

  2. Joanna says:

    Hi,
    Do you think these would work as a loaf of bread? Maybe baking the batch as one big “log” shape on the baking sheet?
    Looks great!

    • The Nourished Caveman says:

      Joanna, it might, but I think it would take longer to bake and it might stay too moist in the middle.

  3. Denise says:

    So forgiving! I didn’t want to make the full recipe in case it was a flop, so halved it. Except for the salt. And the baking powder. And the water. And I forgot to actually MIX the dry ingredients before I added the eggs. I realized all this just after they went into the oven, but decided to wait it out anyways. Super surprised that they only needed an extra 5 minutes and came out wonderfully (albeit, shaped like baseballs). Used them for hamburger buns, and DH was SUPER impressed! Anyways – not advocating for recipe ignorance, just some encouragement for those who mess up the recipe a bit (or a lot). 🙂 These are now a staple. Thinking about subbing some sesame for caraway to make a rye bread substitute.

    • The Nourished Caveman says:

      Thank you for the feedback Denise, I think it would be very helpful for others!

  4. Jo says:

    I used a full tablespoon of celtic sea salt. They turned out so salty. If I reduce the amount of the salt, will it affect how they rise? Thanks!

    • The Nourished Caveman says:

      Hi Jo, I guess I like my foods salty 😉 Yes feel free to modify for your taste!! (No I do not think it will change too much!!)

  5. Carol says:

    Oh MY!!! SOOO good! Just ate one slathered with butter, hot out of the oven, with a thick slice of garden tomatoes, heavenly! They remind me of the rye with sunflower bread that I used to eat. I used sunflower seeds instead if pumpkin as I can tolerate them.

    This recipe is so nice and simple to make. Very quick to get it into the oven. I always use wet hands to form things with psyllium batters. Keeps it from sticking so much to your fingers.

    Thanks for all your amazing recipes, you make living with food issues much easier!

    Carol

    • The Nourished Caveman says:

      Thank you I am so pleased you liked them 🙂 <3

  6. Hélène says:

    I whizzed the pepitas in my blenderto chop and ground the sesame seeds. I also used psyllium husks that I ground to make powder–in case anyone has trouble finding powdered. Only 1/2 tbsp salt and added 1/2tsp onion powder, 1/4tsp garlic powder. Might add black pepper next time. The raw dough tasted like bread! So excited to try them once done baking. Already smell heavenlyYour recipe simpler than Maria’s and no gross protein powder yay.

    • The Nourished Caveman says:

      Thank you Helene! I love your tweaks on the recipe! I think I will try it as well next time. I remember the first time I made them….I just needed a base for a thick slice of melting butter…and YUM that was a heavenly moment! 😉

  7. Hélène says:

    I whizzed the pepitas in my blender to chop and ground the sesame seeds. I also used psyllium husks that I ground to make powder–in case anyone has trouble finding powdered. Only 1/2 tbsp salt and added 1/2tsp onion powder, 1/4tsp garlic powder. Might add black pepper next time. The raw dough tasted like bread! So excited to try them once done baking. Already smell heavenly. Your recipe is simpler than Maria’s and no gross protein powder yay.
    Ok, these are AMAZEballs!!! The ground sesame gives it a better-than-buttery taste.
    Thank U, Thank U

  8. jo says:

    just wondering why you don’t use the entire egg and only whites? could one use 8 eggs or less if using the whole egg?

    • The Nourished Caveman says:

      You do not use the yolk because it drastically changes the flavor!

  9. Jan says:

    Thank you for your bread recipes. As I am anaphylactic to most nuts, and most lchf breads have nuts in them. These recipes are a gem. So looking forward to trying them out next weekend. Your a gem

    From a nut free home

  10. Karen Rines says:

    I loved my first batch of these! They are “absorbent” and a great platform for butter (something I have been missing). Have you tried using whole eggs?

    • The Nourished Caveman says:

      Karen, I do not like the eggy flavor that comes form using egg yolks…

  11. Megan says:

    These are simply amazing. I have to hide the rest so I won’t eat them all in one day. I added some sunflower seeds as well and just made half a recipe. They came out fluffy and round like rolls.

    • The Nourished Caveman says:

      Thank you for the feedback Megan! I am so glad they came out good! 😀

  12. Heather says:

    Amazing!!!! I was totally expecting a flop but this recipe is easy and delicious and mind blowing after so long without a crusty piece of bread and butter. THANK YOU!

  13. Lu says:

    These came out great, really tasty! Even if I did use 1/2 cup sesam flour instead of a whole cup whole seeds.. and I ground the pumpkin seeds and only used a few pinches of salt instead of the whole tbsp that you have announced in the recipe. I also ran out of fiberhusk.. had only 1/4 cup, but added in a 1/8 tsp xantham gum in addition. Worked perfectly!

    • The Nourished Caveman says:

      Excellent!! Those are good feedback ideas! It will help other readers too! Thank you Lu!

  14. Elsa says:

    Can I use some other flour? I am working on the Blood Type eating plan and coconut is a no no for me.

    • The Nourished Caveman says:

      Elsa you can try almond flour mixed with chia seed flour. It will change the recipe but it should work!

  15. J. Park says:

    Can the psyllium husk powder be subbed by anything to make this paleo? Thanks!

    • The Nourished Caveman says:

      Psyllium holds it together….uhm I am not sure…if you do not count carbs you can try another flour…or you can try almond flour, but the texture will be different. Sorry but why is psyllium not Paleo in your opinion? It’s a seed husk…

  16. Angie says:

    Have you ever used Lupin flour? Would that work for the buns?

    • The Nourished Caveman says:

      Lupins are legumes, so they are not Keto or Paleo. You can use Almond flour…

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