Sesame Keto Buns

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!

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

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.

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!

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

4.8 from 8 reviews

Sesame Keto Buns

 

Author: Vivica Menegaz

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

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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!!

3.3.3077

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

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!

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

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

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!