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Keto Protein Sparing Chewy Buns

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  • Prep time: 15 minutes

  • Baking time: 25 to 30 minutes

  • Cooling time: 30 minutes

  • Intensity / Skill Level: Intermediate (Requires careful egg white whipping and gentle folding to maintain structural volume)

  • Yield: 6 large burger-sized buns

Ingredients & Equipment

The Ingredients

  • 6 large egg whites: At room temperature (ensure absolutely no yolk contamination so they whip to stiff peaks).

  • 1/4 teaspoon cream of tartar: Acts as a stabilizer for the whipped egg whites.

  • 1/2 cup unflavored egg white protein powder or high-quality unflavored isolate: Provides the primary structure and protein content.

  • 1/3 cup unflavored collagen peptides: Contributes to the desirable chewy, elastic crumb texture.

  • 2 tablespoons psyllium husk powder (fine grind): Essential for binding moisture and creating a true bread-like chew. (Note: Ensure it is fine powder, not coarse flakes, to avoid a gritty texture).

  • 1 teaspoon baking powder: Gives the buns a light lift during baking.

  • 1/2 teaspoon sea salt: Enhances the overall savory flavor profile.

  • Optional topping: 1 tablespoon sesame seeds or “everything bagel” seasoning for the tops.

The Equipment

  • Stand mixer fitted with a whisk attachment (or a reliable hand electric mixer)

  • Large silicone spatula for gentle folding

  • Perforated silicone hamburger bun mold or a large baking sheet lined with parchment paper

  • Measuring cups and spoons

Step-by-Step Instructions

Step 1: Pre-heat and Prep the Pans

Begin by preheating your oven to 325°F (165°C). If you are using a silicone hamburger bun mold, place it on a sturdy baking sheet for easy transfer. If using a standard baking sheet, line it thoroughly with unbleached parchment paper. Lightly grease the parchment or silicone mold with a tiny mist of oil to prevent any sticking.

Step 2: Whip the Egg Whites to Stiff Peaks

In the spotlessly clean bowl of your stand mixer, add the room-temperature egg whites and cream of tartar. Whip on medium-high speed until soft peaks begin to form. Gradually increase the speed to high and continue beating until stiff, glossy peaks form. You should be able to invert the bowl without the egg whites sliding out. Proper whipping at this stage is critical for achieving a light, non-dense bun.

Step 3: Whisk the Dry Ingredients

In a separate medium-sized mixing bowl, whisk together the unflavored egg white protein powder, collagen peptides, fine psyllium husk powder, baking powder, and sea salt until completely combined and free of any lumps.

Step 4: Gently Fold the Ingredients Together

This step requires patience to avoid deflating your hard-earned egg white foam. Add about one-third of the dry ingredient mixture into the whipped egg whites. Using your large silicone spatula, gently fold the mixture by cutting down the middle, sweeping around the bottom of the bowl, and folding over the top.

Repeat this process, adding the remaining dry ingredients in two more batches. Fold continuously and gently just until no pockets of dry powder remain. The batter should look thick, fluffy, and voluminous.

Step 5: Shape the Buns

Divide the batter evenly into 6 portions. Scoop the portions onto your prepared baking sheet or into the silicone bun mold, shaping them into smooth, rounded dome shapes. If desired, lightly sprinkle the top of each unbaked bun with sesame seeds or an everything bagel seasoning blend.

Step 6: Bake to Golden Perfection

Place the baking sheet into the preheated oven on the middle rack. Bake undisturbed for 25 to 30 minutes. The buns should rise nicely, develop a light golden-brown exterior, and feel firm to the touch. Avoid opening the oven door during the first 20 minutes of baking to prevent the delicate structure from collapsing.

Step 7: Cool Completely

Once baked, remove the pan from the oven. Transfer the buns immediately onto a wire cooling rack to allow air circulation underneath. Let them cool completely for at least 30 minutes. Do not skip this cooling phase; the internal structure needs time to set fully, completing the signature chewy texture.

Nutritional Information

Serving size: 1 bun (approx. 50g)

  • Calories: 65 kcal

  • Total Fat: 0.2g

    • Saturated Fat: 0g

    • Trans Fat: 0g

  • Sodium: 210mg

  • Total Carbohydrates: 1.5g

    • Dietary Fiber: 1.2g

    • Total Sugars: 0.2g

    • Net Carbs: 0.3g per bun

  • Protein: 13.5g

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