Keto Burger Buns with Vital Wheat Gluten

by hungryelephant

Summer is coming and that means it’s BBQ season! Time to bust out the propane and have a cook out with these easy to make, fluffy, SOFT, keto burger buns with vital wheat gluten!

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**NOTE: As I mentioned above – these contain gluten and therefore its NOT safe for those with celiac or gluten intolerance. I also recommend not making it if you live with someone with celiac or gluten intolerance.

I have a GLUTEN FREE hamburger bun HERE

It took me about 3 or 4 tries to get this right but I knew once I took these out of the oven, I knew I had made a perfect bun. These are fluffy, soft and have the same consistency and taste of a regular hamburger bun.

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I do recommend, when you are placing these to rise – I used a casserole dish – but I recommend using something bigger. Space the dough balls out evenly but not too close. You want them to rise and spread enough that they JUST touch. If they are too close together, they might smoosh together and end up being a square shape (like mine did)

 

 

When you let them rise – make sure to check frequently. Mine doubled in size in about 20-30 minutes!

I hope you all like these! They are so easy, delicious and my new favourite bun!

If you want to try my keto bread with vital wheat gluten, it’s delicious! 

 
 

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Yield: 6

Keto Burger Buns with Vital Wheat Gluten

Prep Time: 20 minutes
Rise Time: 45 minutes
Cook Time: 25 minutes
Total Time: 1 hour 30 minutes

Fluffy, soft and absolutely delicious! This keto hamburger bun with vital wheat gluten will make your burger a 10/10!

Ingredients

Instructions

In a stand mixer - add the almond flour, vital wheat gluten, yeast and inulin to the bowl. Mix thoroughly.

Add the salt and mix again.

Pour in the water, beaten egg and olive oil and turn the mixer on to the lowest setting using the paddle attatchment.

As the dough mixes, being adding in the heavy cream, tbsp by tbsp. Wait for the cream to mix in before adding in the next tbsp.

Continue to mix until the dough is stretchy and doesn't break easily.

Knead by hand (I use damp hands or oiled hands) and continue to knead until the dough is somewhat smooth and the dough can be stretched without breaking.

Cut the dough into 6 and form them into balls.

Place on a largish GREASED casserole dish or cookie sheet.

Cover loosely and let rise until doubled. (Depending on temperature in your kitchen, this could take 30 minutes or an hour)

Bake at 350°F / 175°C for 25-30 minutes or until the top of the buns have browned.

Let cool and enjoy!

Notes

This makes approximately 6 buns.

Nutritional Information per bun:

CALS: 324
FAT: 23.8
CARBS: 9
FIBRE: 2.9
NET CARBS: 6.1
PROTEIN: 22.1

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22 comments

Cathy May 27, 2020 - 6:41 am

Sooooo excited to try these!!! Thank you so much for sharing and helping us to have healthy delicious choices ❤️

Reply
Eva September 26, 2020 - 7:32 pm

I don’t understand why you would bother to get out the stand mixer and dirty it up just to mix the ingredients and not to kneed it also. Why not put the dough hook on and need it with the mixer instead. ?

Reply
hungryelephant October 1, 2020 - 11:24 am

because it didnt work with my dough hook. it just pushed the dough to the bottom and didn’t knead it. I didnt want to overknead it either so when the gluten started to develop, I kneaded the rest with my hands to avoid overkneading.

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John K. March 22, 2021 - 11:31 am

I wish I could post a picture! Mine came out perfect. I baked mine on a pizza stone and it took 26 minutes for them to get nice and brown.

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allison May 30, 2020 - 2:02 pm

Can I double the recipe to make bigger rolls?

Reply
hungryelephant June 2, 2020 - 9:12 pm

yes!

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Marth July 9, 2020 - 10:36 am

Just tried these, the dough never came together. I weighed and measured exactly? Not sure what happened.

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hungryelephant July 9, 2020 - 5:54 pm

I think it might have to do with the weather if you’re in a hot or humid area. I honestly just tried to remake this and my dough didn’t come together either.

Reply
Farhat Zaheer November 15, 2020 - 1:22 pm

Did they still turn out ok? Am in the U.K. and it s cold, but dough didn’t come together. Am gonna leave them to rise and bake in any case.

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Gwen August 1, 2020 - 6:56 pm

Can I freeze these?

Reply
hungryelephant August 4, 2020 - 3:51 pm

Yup should be fine!

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Bambina September 22, 2020 - 6:58 pm

OMG! These are amazing!I do not have a kitchen scale and just tried to guesstimate the amounts of almond flour and vital wheat gluten, but these came out so well. I have never had a low carb bun that has such a wonderful consistency and flavor. I’m so impressed! Thank you so much for sharing this recipe! I can’t wait to try your keto bread!

Reply
Dadra January 23, 2021 - 10:03 am

What if I don’t have instant yeast, how do I proof the yeast?

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hungryelephant January 24, 2021 - 4:10 pm

Place the yeast in the water, which should be warm. Add in 1 tsp of sugar and wait for it to bubble!

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Dadra February 13, 2021 - 11:30 pm

Every time I make these they turn out great, but I can’t possible finish the 6 rolls, how do is store them!

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hungryelephant February 15, 2021 - 4:01 pm

I froze some of mine, but you can also put them in tupperware or store them in tightly in foil.

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Cc February 15, 2021 - 9:05 pm

Hello again. Any chance you could give measurements in US cups rather than gram – online conversions seem very inaccurate?
Thanks,
Cc

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Christy April 4, 2021 - 11:20 am

Yes! Please convert to US cups please. Can’t wait to try this recipe ?
CA

Reply
GNH April 10, 2021 - 8:34 pm

I would like to mention how weighing ingredients when baking is always the method used by professionals. It is a very important way to make sure the baked goods will turn out the very best. When baking ingredients are measured using cups, etc.by volume, there is a very good chance that the amount you have measured, can be off by up to 20%!! That is a huge difference. I am not trying in any way to be mean or rude or not nice. Food scales are much easier to find even in local grocery stores as well as online, and very much more affordable than in the past, because so many more of us in the USA are baking and want our products to turn out right! It is so fun to place your bowls on the scale, press the tare button, dump in an ingredient to the correct weight in grams (or ounces), press the tare button again to bring back to zero, then dump in the next ingredient to its correct weight in grams, and etc. Less bowls to wash and infinitely more accurate. Ask Americas Test Kitchen, Martha, Ina, or any serious baker here in America, and they will agree! Once you try it, you’ll love it! Thanks for listening!

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Jocelyn October 1, 2021 - 8:08 pm

I am sputtering with joy over this recipe- it’s such a stunner: browns nicely, has oven spring(!!), and the photos are accurate to what a 1/6th portion piece of dough makes.
I’m interested in developing its flavor a bit to bring it into a realm of enjoyment outside of hamburger buns (like as bao, or just turkey dinner rolls, or bits for stuffing)… Have you tried a two rise method and proofed it in the frig for flavor development?

Also, I just whacked everything in a food processor to knead it all up with problems.

Seriously enjoying this so much… Oooh, do you think this dough would laminate well croissant style?

Reply
hungryelephant October 5, 2021 - 4:10 pm

So glad you liked it! You can definitely flavour it. Maybe use broth instead of water? Oh man! so many possibilities. I havent really tried a two ries method because I think the lack of carbs, it wouldn’t really work out.

i also havent tried it croissant style but I think that will be my next to-do!

Reply
Diane Dunkle November 2, 2021 - 11:55 am

What is 120and 140 grams equal to in ounces and cups?

Reply

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