Gluten-Free Grain-Free Hamburger Buns

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I think these are my best low-carb hamburger buns yet!  They are very neutral in flavor and will definitely not drown out the lovely flavor of your charcoal-grilled burgers like many low-carb breads will.   They are so sturdy not a single crumb or piece fell off my burger, despite the heat of the meat patty.   But they achieve this sturdiness NOT at the price of “moist”.  They are not the slightest bit  “dry” or difficult to swallow.  Tasted like I was eating a REAL and very SOFT hamburger bun!

For those familiar with my Gluten-Free Grain Free Focaccia Bread recipe, that’s what these are made with.

SPECIAL NOTE:  For bigger buns (shown above), make a double batch of batter (which doubles the carbs to 3.06 per larger bun).  

These buns are not suitable for Atkins Induction, but are acceptable once you get to Phase 2 OWL nuts and seeds level.  They are also suitable for Ketogenic diets and Primal folks if dairy is occasionally consumed.  These buns are not suitable for a Paleo lifestyle.

You’ll find many more tasty gluten-free recipes in Jennifer Eloff’s latest cookbooks.  She has brought together some of the most talented low-carb cooks on the internet to bring you recipes you won’t want to miss.  Stop on over at the Facebook page for Low Carbing Among Friends and see what deliciousness awaits you in this 5-volume series of cookbooks.   You can have all these wonderful recipes and more by ordering yours at Amazon or here:

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½ c. almond flour

¼ c. golden flax meal

¼ c. plain whey protein

1 tsp. baking powder

0013 T. cream cheese, softened

2 large eggs

1½ c. Monterrey Jack cheese, shredded

1 tsp. cider vinegar

1 T. heavy cream

1 T. water

1 tsp. dry yeast dissolved in 1 T. warm water (optional, for flavor only)

Poppy or Sesame seeds (optional)

DIRECTIONS:  Preheat oven to 350º.  Soften cream cheese in medium mixing bowl in microwave.  Beat in the eggs, cream, water, vinegar, both cheeses and dissolved yeast (if using).  Measure and add in all the dry ingredients and stir well with a rubber spatula. Grease your metal molds well with oil.

I actually baked my buns in empty 13-oz cans (top and bottoms removed) that cooked chicken breast meat comes in.  Those cans are the perfect diameter and I have saved 8 of these over the past year so I would have them for this purpose.  They don’t appear to be lined, so I think it’s OK to bake in them.  After baking these, I located some mini cake pans that are just the right shape for making my hamburger buns in future.  A large round metal cookie cutter would work, too. Muffin-top pans would be OK I suppose, but will make smaller buns.  You can even free-hand shape them on a silicone or parchment lined cookie sheet.  But be warned, they will spread out as they cook and you may be unhappy with their final shape.

Using a ¼-cup measuring cup, scoop up ¼ c. batter and fill your molds, spreading the batter evenly with the back of a spoon.  If you doubled the batter for the larger buns, use a ½-cup measuring cup to fill your molds.  Batter will be about ½” thick in the molds and there should be enough batter for 7 buns. Sprinkle on sesame or poppy seeds if desired.  Pop buns into a 350º oven and bake for about 18-20 minutes or until done to the touch in the center and lightly browned around the edges.  Cool a few minutes.  Slide knife around edges of buns to loosen and carefully remove them to a cooling rack or cutting board. When totally cool, slice them laterally and they are ready to use for your grilled burgers or other sandwiches.  Store any leftover in a plastic bag in your refrigerator.  Please note these buns boast some impressive nutritional stats below.

NUTRITIONAL INFO:   Makes seven small buns you then slice laterally to create a “top” and “bottom” of your bun. Each 2-part hamburger bun contains: (doesn’t include sesame or poppy seeds if you use them).  Double these numbers if you double batter for larger size burger buns.

197 cals., 16g  fat, 3.5g  carbs, 1.97g  fiber, 1.53g NET CARBS, 12.7g  protein, 288 mg sodium

9 thoughts on “Gluten-Free Grain-Free Hamburger Buns

  1. Suzie

    Hi Peggy. I’m so glad I found your site! Now that LCF is no longer up, I miss the recipes.
    Is there a substitute for flax in your recipe? I cannot stand the taste of flax.

    1. Don’t really think there is, Susie, other than using real flour and making them no longer low-carb OR gluten-free. Increasing almond flour will make them too crumbly; increasing whey protein will reduce them to a powdery state. I can tell you I don’t like the taste of flax either and NONE of my recipes taste like flax. I use golden flax which is milder and use little of the stuff.

  2. Ginny Bates

    While these were baking today, my husband came in the kitchen and said, “That smell really good.” I had not even added the optional yeast. When the buns were cooled, I cut one in half and ate it. I thought the texture and flavor were terrific. DH came in again, saw the other half of the bun and asked if it was okay for him to eat. He did and exclaimed, “Please remember where you got that recipe. I would eat these, too, for a sandwich or hamburger.” He’s not a low carber.

    I must admit that I did a bit of fiddling with the recipe. I used two tablespoons of Einkorn flour for two of the flax meal, used a tablespoon of sour cream for cream and vinegar, added a healthy pinch of salt, and baked in my hamburger bun pan, which has six – not seven – wells. So, calories and carbs per bun are a bit higher.

    While the buns rose nicely, I wouldn’t mind having the same flavor and texture in a somewhat higher/thicker bun. I suppose I could load up four wells of the pan with more batter. Not sure what that would do to overall texture with longer baking time. Certainly would more significantly impact calories and carbs.

    Any ideas, Peggy, on how to make the buns thicker/higher without too much more of a calorie/carb load? Perhaps add a half cup or so of fantastic flour mix or Jen’s gluten free mix , more baking powder, another egg, and almond milk for liquid?

    I will be making more of these. I love that the taste is, well, tasty, and neutral so you could make a PB and J sandwich or toast and have jam without the decidedly negative interference of Parmesan or onion or garlic powders that often are added to low carb breads to give flavor.

    Thanks for all your great ideas and recipes, Peggy.

    Ginny in SC

    1. The only time I made them “taller” buns for grilled burgers outside I actually doubled the recipe and cooked them in my canned chicken cans I save for bun baking, and those buns came out “man-sized” (but I found them too big for me). Of course, doubling the recipe doubled the carb count per bun, so I just do 2 big ones for my husband and the smaller ones for me. 🙂

  3. sjwnana1

    i forgot to add………to my big batch I add 3 TBS soaked chia jel…. and I always use the yeast.. also I found some pans that are better than the muffin top pan i used for so long… they are the perfect size for an egg cooked hard in a egg ring…

  4. sjwnana1

    Miss Peggy this recipe is awesome… I have made it so many times over the years…I truly don’t know how many times. I have increaced this to use 12 eggs and make a big batch and keep in the freezer.. i Put 10 or so in a gallon bag and freeze.. then I pull out 1 bag and keep in the fridge. I cut one in 1/2 and toast..they cut so nice….. I eat one each am with my …bacon, egg sammish… sooo let me tell you this is perfect for me and I thank you so much……you are my go to gal… Merry Christmas… and Happy New Year

    1. I’m so glad you are enjoying this recipe, Sheila. I keep some in my freezer, too. I appreciate your continued site support, my dear. And may you and yours have a very Merry Christmas as well. Stay well this season. 🙂

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