Low carb bamboo fiber flour buns, grain-free, gluten-free, nut-free, keto friendly and also diabetic friendly!
Keto / Low carb
Bamboo fiber flour has been popular in Europe for several years, and is widely used by the keto community in the low-carb cuisine.
Recently, it's been used in several countries around the world, however people in some countries, such as Canada, struggle to find it.
Bamboo fiber flour is a special ingredient.
It's pure fiber and has a high absorbency in liquids, so it needs a correct combination of other ingredients as well as a correct ratio of liquids / dry ingredients to avoid dry or "muddy" final products.
If you are not familiar with this ingredient you can find information in the following Blog article.
I use bamboo flour in many blog recipes as well.. mainly breads, "Keto Easter Tsoureki" even in cake recipes like the "Keto Vasilopita".
This time I decided to make buns with bamboo flour as the main ingredient and the result was great!
The buns turned out fluffy and very tasty.
I have used whole eggs in this recipe. In theory one could use only egg whites or only albumin (egg white protein powder). In the last case, you should add the water corresponding to the extra albumin (1 egg white = 4 grams of albumin + 28 ml of water). Calculate quantities for about 5 egg whites since the yolks will be missing. I'll let you know when I try it.
This recipe is easy, relatively cheap, suitable for those who avoid nuts and the best part is that each bun has only 1,6 g of carbs.
Keto Bamboo Fiber Flour Buns
Servings: 7
• Ingredients:
185 g / Eggs (3 large or 4 medium sized)
180 g / Cream cheese
100 ml / Unsweetened almond milk
or heavy cream diluted in half with water (for those avoiding nuts)
1 tbsp (6 ml) / Apple cider vinegar
45 g / Bamboo fiber flour
35 g / Psyllium husk
10 g / Albumin (egg white protein powder)
17 g / Gluten free baking powder
1/4 tsp / Baking soda
1/2 tsp (2-3 g) / Salt
1/2 tsp / Guar gum
Sesame seeds for sprinkling (optional)
• Instructions:
1. In a bowl, beat the eggs together with the cream cheese, almond milk and apple cider vinegar, with a hand whisk, until frothy.
2. In another container, mix the dry ingredients of the recipe very well.
3. Combine the two mixtures using a hand whisk.
Initially this dough is watery and sticky, so set aside for about 10-15 minutes to set without stirring.
4. While waiting, preheat the oven at 180°C (fan assisted) and place a sheet of parchment paper on the oven rack (do not use a baking tray).
5. Wet your hands with some water, shape 7 buns (80 g each) and place on the lined rack.
6. Sprinkle some sesame seeds on top and bake the buns for about 40 minutes (depending on the oven) until golden brown.
7. After baking, let the buns completely cool.
• Serve and enjoy!
• Storage:
Store these buns for only 2 days at room temperature and then in the fridge for 10 days or up to 2 months in the freezer tightly sealed in a ziplock food bag.
Macros for 1 bun:
Protein: 6 g
Carbohydrates (net): 1,6 g
Fat: 11 g
Energy: 134 Kcal
Any nutritional analysis (macros) is based on an estimate calculated by the "Cronometer" application for the ingredients of each recipe. Differences can arise for a variety of reasons, such as product availability and food preparation. There is no guarantee that this information will be accurate.
I am not a nutritionist. If you have strict dietary needs I always recommend using an online nutrition calculator to calculate your totals using your exact brands you're using in this recipe as values may vary per brand.
Always keep in mind that ingredient replacements can change the outcome of the recipe in terms of taste, texture, appearance and of course macronutrients.
According to the current copyright law (N.2121/93), the republishing of part or the whole text, photos or videos as well as the rest of the article of this recipe is prohibited without the written permission of the author. It is also prohibited to use the recipes for commercial or other reasons and to exploit them in any way, without the written permission of the author.