Lastly! Vegan Keto Burger Buns which are egg-free, dairy-free, and prepared on your juiciest burgers! They’re smooth and tender with an exquisite taste that’s simply ever-so-slightly candy with a savoriness harking back to a lightweight sourdough. However in comparison with typical burger bun, these are greater in protein, greater in fiber, and have subsequent to no internet carbs!

Video Tutorial for Vegan Keto Sourdough Bread

💡My Vegan Keto Burger Bun Inspiration & Improvement💡

This recipe is admittedly due to everybody who requested a burger bun model of my authentic vegan keto sandwich rolls. 

The unique inspiration for my fundamental vegan keto bread dough have been the keto buns from my native Save-On-Meals bakery. Nonetheless, I first had the thought of constructing keto bread from my experiences making seitan; notably kaofu (a leavened gluten meals from Chinese language Buddhist delicacies) which seems quite a bit like bread. It doesn’t style prefer it although and I struggled to discover a strategy to make it much less springy.

Nonetheless, it was on the ingredient listing of the Save-On-Meals keto breads that I found that oat fiber was a factor. They usually included flax seeds as nicely. There have been plenty of different components that weren’t accessible to me as a daily client (like modified wheat starch) so I skipped them. Then it was months of adjusting ratios, determining the qualities that oat fiber and flax lent to the breads, plus making an attempt totally different baking strategies till I got here out with a recipe that was much more scrumptious than the unique!

Now a number of totally different forms of vegan keto bread later, this iteration consists of two taste components that actually kick up these burger buns to the subsequent stage. Plus the baking technique ensures that the buns come out smooth all through with the proper texture for holding juicy burgers and toppings!

❓Why Vegan & Keto?❓

Personally, I’ve keep in ketosis repeatedly and hold to a really low carb eating regimen more often than not for my private well being causes. I don’t suppose most individuals do. However if you happen to additionally should be vegan or keto or each, I hope this recipe helps! However you don’t should be vegan OR keto to take pleasure in this protein-packed spin on traditional burger buns.

✏️Diet Data✏️

From one batch, I’ve made 8 massive burger buns. For a extra conventional measurement (suppose quick meals deluxe burgers), 10 might be the perfect quantity. Or for small burger buns (suppose quick meals junior burger-size), 16 could be extra applicable. So please be happy to decide on.

If you happen to go for the LARGE burger bun measurement (1/eighth of the overall recipe), every one may have

• 170 energy,
• 7.4 g fats (0.6 g saturated)
• zero ldl cholesterol,
• 20.7 g protein, and
• 13.9 g dietary fiber

The carbohydrate breakdown is:

• 4.5 g internet carbs, as
• 13.95 g is dietary fiber,
• 1.5 g is from sugar alcohol (the optionally available sweetener),
• and there may be 1.05 g of sugar (from the sugar added for the yeast) 

Additionally, please be aware that I embrace all of the sugar content material earlier than fermentation as a result of there isn’t any approach of me figuring out precisely how a lot as been transformed. This implies the online carb calculation OVER-estimates the quantity of carbs. In actuality, the online carb quantity is decrease.

⚠️Substances for Vegan Keto Burger Buns⚠️

Use Anthony’s model of Very important Wheat Gluten. I discover it has much less of the gluten-y aroma in comparison with Bob’s Crimson Mill. Additionally, Anthony’s Oat Fiber has zero internet carbs however different manufacturers could have extra. Please hold this in thoughts when sourcing components. Additionally please measure by weight for finest outcomes!

Observe: This put up accommodates affiliate hyperlinks. Which means if you happen to use the hyperlink to buy an merchandise, I’ll get credit score for referring you to the sale and can earn a fee. Please be assured there may be by no means any additional value to you. Thanks for supporting my work!

Oat Fiber

With zero internet carbs, this Oat Fiber replaces the starch that will be in conventional flour. It provides quantity to the dough in addition to an exquisite toasty aroma throughout baking. Nonetheless, watch out to not confuse it with Oat Flour which is made with entire oats and could be very excessive in carbs. Oat Fiber is comprised of the indigestible husks of oats. One other factor to be careful for is the vitamin label. Whereas the Anthony’s model of Natural Oat Fiber I take advantage of is totally made from fiber, some that I’ve seen on-line are usually not so please examine the label earlier than buying.

When measuring the oat fiber, watch out as a result of this ingredient is extraordinarily gentle. It’s straightforward to kick up a cloud of dusty oat fiber so please be light. Additionally, for correct measuring, a scale is finest. Nonetheless, if you’re simply out of choices and also you completely should measure by quantity, use PACKED tablespoons as an alternative of the standard sift, scoop, and stage technique. It’s probably the most constant technique that I’ve discovered (although nonetheless not good).

Golden Flax Seeds

Flax seeds assist this dough retain moisture and provides bulk to the dough with out weighing it down and stopping rising (one thing an excessive amount of oat fiber can do). I select Golden Flax Seeds over common brown flax seeds as a result of they appear to have a milder flavour and provides a lighter, nicer look to the rolls.

You might discover floor golden flax on the market. I haven’t tried that kind myself but it surely ought to nonetheless work for this recipe. Be sure to odor the opened bag earlier than utilizing it within the recipe.  The oil in flax is delicate so you must odor it earlier than utilizing it in a recipe. Rancid flax oil smells fishy so throw it out if you happen to detect that.

I keep away from this risk by shopping for entire flax seeds. They’re much less delicate when stored intact and will be saved within the pantry. Earlier than utilizing, I at all times give them a sniff to double-check they haven’t gone off. Then grind them as wanted. All the time watch out to not allow them to overheat, and retailer leftovers within the fridge. This fashion, the oil inside stays recent. 

Additionally, nowadays I sift the bottom flax seeds in a wire mesh sieve earlier than including them to the recipe. I discover the crumb comes out nicer that approach.

Very important Wheat Gluten

The gluten in wheat flour is what creates construction in bread and permits it to rise and hold its form. However as an alternative of utilizing the entire wheat that features a lot starch, we are able to use solely the protein half: Very important Wheat Gluten.  Nonetheless, an excessive amount of of it is going to make your dough too powerful and chewy plus have an disagreeable doughy flavour. So it’s vital to combine within the flax and oat fiber. Additionally, I like to make use of Anthony’s model of Very important Wheat Gluten particularly as a result of it has much less of that distinct “gluten-y” flavour.

Heat Water

It’s actually vital that the water will not be too sizzling to start out. I normally begin with some chilly faucet water after which slowly add just-boiled sizzling water whereas conserving observe of the temperature with a thermometer; stirring as I am going.  It needs to be 110°F which is about 43­°C. Don’t make it too sizzling or it is going to kill the yeast. Whether it is on the cooler facet, the yeast will simply take longer to do its job.

Yeast

You should use any type of baker’s yeast on this recipe: prompt yeast, bread machine yeast, or conventional dry energetic yeast. They’ll all work.  However I usually use prompt yeast as I can get it in a big package deal and hold it in my fridge so it is going to keep recent for a very long time. 

Sugar

Sure, this KETO recipe accommodates sugar. However the trick is, you’ll not be consuming the sugar on the finish. The yeast will get to it first. Yeast is definitely a kind of fungi which can eat the sugar after which produce carbon dioxide and ethanol. The carbon dioxide is what causes the bread to rise; filling up tiny pockets inside the dough and increasing because it warms in the course of the proofing stage and much more so throughout baking. The ethanol is a by-product that may evaporate in your sizzling oven.

On this recipe, you’ll discover I used brown sugar. However you should use any type of actual sugar, reminiscent of white sugar, brown sugar, coconut sugar, and molasses. Don’t use low or no calorie sweeteners as a result of they might not be good meals for the yeast. In the identical vein, some folks declare that inulin can be utilized to activate yeast. Nonetheless, I’ve tried it and it doesn’t work the identical in my expertise.

Salt

With out very a lot fermentation, simply sufficient to make it rise as soon as, this bread is pretty bland. Salt is admittedly vital for bringing out what little taste is out there. However be happy to skip it if it’s worthwhile to keep away from salt on your personal causes. Alternatively, be happy so as to add spices, herbs and different seasonings to make this sandwich loaf your very personal! Simply add it final, on prime of the dry components in order that it doesn’t burn the yeast immediately. 

Dietary Yeast

On this recipe, I’m utilizing dietary yeast powder however you should use the flakes as nicely (simply double the quantity). It’ll add a savory taste which, mixed with the Lactic Acid, mimics the fermented taste of actual sourdough bread with out the necessity for prolonged fermentation.

Lactic Acid Liquid

This provides a bitter taste with out every other style or aromas. This makes it very best for including tang with out making the bread appear vinegar-y or fruity. Along with the umami Dietary Yeast, that is what provides this “sourdough” it’s signature taste.

Non-obligatory: 1:1 Keto Sweetener

Within the video, I add 1 tablespoon of Lakanto Golden. This monkfruit and erithritol-based sweetener add only a contact of sweetness that’s nearly undetectable. Business burger buns typically have slightly little bit of sweetnesss added so this provides to the nostalgic style. Nonetheless, please be happy to go away this out.

❓On the lookout for Gluten-Free?❓

This sourdough recipe can’t be merely transformed to be gluten-free. Nonetheless, you may attempt my gluten-free vegan keto sandwich rolls! To make them into burger buns, merely roll them into balls and flatten earlier than baking.

Particular Substances & Tools for Vegan Keto Baguettes

Substances

Tools

• stand mixer with dough attachment 
• flat baking sheet
• parchment paper
• optionally available ring mould (or these mini spring type pans) to make the burgers completely formed and if you wish to make taller buns for golf equipment (AKA double decker burgers.

Why A Stand Mixer? Can I do that manually?

Please be aware that I completely use a top quality stand mixer for this dough due to two causes. First, it’s fairly a stiff dough so it’s powerful to do manually. And second, there may be so little meals for the yeast that the timing for this recipe is sort of vital. Manually kneading is feasible if you happen to relaxation the dough sometimes. However if you happen to take too lengthy, you threat the dough not rising when it’s time to proof.

Why ring molds? Can’t I simply bake them on a baking sheet?

I baked my buns each in mini spring type pans and immediately on the parchment-lined baking sheet. Each work alright. However if you’d like completely spherical buns, mini spring types are helpful. It’s also possible to use them to make taller buns to make buns for double decker burgers (like a Large Mac).

Retailer

You possibly can retailer these like every other burger buns. Nonetheless, if you happen to’re not going to eat them on the identical day or the subsequent, I like to recommend slicing them and freezing them. That approach, you may have vegan keto burger buns prepared for anytime!

Printable Recipe for Vegan Keto Burger Buns