It’s no secret that there are lots of carbs in bread and for those of you who are looking to cut the carbs there’s no reason why you can’t enjoy bread but without the guilt.
To be exact one slice of white bread has approximately 11.6 net carbs per slice so if you make a sandwich you’re already starting off with over 20 grams of carbs.
With the ketogenic diet the idea is to keep your body in a state of Ketosis which helps you lose weight as your body feeds off of the fat you already have.
Plus if you stick to the macros that work for your body (trial and error) mainly under 20 net carbs a day you’ll find that you won’t be as hungry as you used to be when you ate carbs.
We’ve been to a few low-carb lifestyle shows in and around the Toronto area and it’s amazing how many Keto businesses there are popping up around Ontario.
This is no surprise since the Keto diet has taken the world by storm and there have been so many successful keto diet results among other health benefits for those with diabetes.
Mrs. CBB has lost all of the pregnancy weight that she gained eating way too many burgers with buns and fries and then some.
It has gotten easier for her with time not craving sugar or carby foods but you can certainly see the change in her body. She has more to lose but the success of the keto diet speaks for itself as it’s all over the web.
Keto Grocery Savings
A bag of 5 keto buns can cost upwards of $10 a bag and keto bagels and other baked goods are just as pricey.
What we also noticed is that anyone can make comparable products at home because we do it ourselves without much effort.
Almost all ingredients that we have at home can be ordered online from Low-Carb Canada Grocery, Switch Grocery or even Amazon Canada.
We buy our favourite baking ingredients mainly from Amazon Canada since we have Prime and it arrives with-in one to two days.
- Yupik Almond Flour
- Yupik Organic Coconut Flour
- Everland Natural Baking Powder Aluminum Free
- Everland Baking Soda
- Yupik Organic Brown Flax Seeds
- Yupik Ground Flax Seed Meal
- Bragg Organic Apple Cider Vinegar
- Yupik 1Kg Pink Himalayan Salt
Ideally if you eat keto you’ll want to keep a stocked pantry of essential keto staples so you always have them on hand if you want to whip a recipe up.
If you’ve got the patience and the time to bake at home it’s definitely worth your while to do so especially when it comes to grocery budget savings.
Always remember that using the best quality ingredients will give you optimal results which is why we buy bigger bags of keto ingredients to stretch our dollar.
KETO BAKING MADE EASY AT HOME
We are a bread family and there was never a grocery shop where we didn’t have some form of bread in our shopping cart.
Finding deals on bread at most Canadian grocery stores is fairly easy especially 50% off the sticker price when it is near expiry. That’s when we would stock up and freeze the bread so we always had a loaf ready to defrost.
Although we do buy a loaf for our little guy to enjoy Mrs. CBB and I tend to make our own Keto buns and bread once a week.
You still get that warm fuzzy feeling in your tummy when you smell these keto buns baking in the oven but without that strong yeast smell. There is no yeast in any keto baking and you’ll find almond flour as the staple ingredient in our Keto buns recipe.
Trial and Error Keto Baking
Creating recipes is about finding the right ratio of ingredients that will give you the output that you desire.
For these Keto buns our aim was for a chewy outside like an Italian ciabatta bun but with a tender middle which you will almost always get using keto staple ingredients.
The key success for these keto buns is the addition of egg whites fluffed in the mixer and hand-blended into the keto buns mixture. Like any keto bread recipe you can form the dough into any shape you’d like.
Obviously our aim was to create Keto buns or Keto dinner rolls that could also be toasted with lots of butter and sugar-free jam or to use a sandwich.
We also use these Keto buns as burger buns, hotdog buns or to eat with our keto chili or sloppy Joe recipes.
How to make the BEST Keto Buns
The other secret for these keto buns was a splash of apple cider vinegar to help activate the baking powder and soda to help it rise and create that crust we were looking for.
Apple cider vinegar (ACV) also lowers blood sugar levels and fights diabetes, kills many harmful bacteria, helps to lose weight, lowers cholesterol and improves heart health are a few benefits of using ACV.
- 1 cup almond flour
- 3 tablespoons coconut flour
- 2 tablespoons flax meal or ground flax seeds
- 1 tablespoon whole flax seeds
- 4 extra large eggs separated
- Egg Whites and ¼ tsp lemon juice in mixer
- Egg yolks for batter
- ¾ teaspoon baking soda
- ¾ tablespoon baking powder
- ¾ tsp pink Himalayan salt
- 1 tbsp apple cider vinegar
- 1 tbsp warm kettle water
- Pre-heat oven to 450 degrees
- Whip egg whites until stiff
- While the egg whites are whipping in a large bowl add all of the other ingredients including the egg yolks then mix just to combine.
- Fold in fluffed egg whites gently
- Form 4 buns and place on a silpat or non-stick baking sheet
- Bake at 450 degrees for 5 mins then lower your temp to 350 degrees
- Bake at 350 for 15 mins until golden brown
- Let sit until cool or enjoy hot.
This recipe will yield 4 buns which is perfect for a 4 days of lunches to bring for work or to enjoy in the toaster for breakfast.
I don’t typically double batch anything keto so if you want to make more I’d suggest following the recipe twice. You can freeze these Keto buns up to 3 months.
Nutrition: Entire recipe is approx 12.39 total net carbs as per Atkins Carb Counter, 3.10 net carbs per 1 keto bun
The smaller you make them the lower the net carb count or the bigger you make them the higher the net carb count. If you make 4 then you get approximately 3.10 net carbs per keto bun.
Discussion: How would you enjoy these keto buns? Leave me a comment below and I’ll respond.