This vegan keto bread is tasty, easy to make, and high in protein! You can use it for whatever calls for small buns.
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Is this bread really keto?
Well, my friends, is as keto as it can! Psyllium husk is a soluble fiber, so most of it will not be digested. Although you should take it into account when counting calories, as part of it can be absorbed by your body. Read this article about fiber from Healthline to learn more.
You can substitute peanut flour with sesame flour or almond flour. They fit a bit better keto macros, because they have less carbs and less protein. But I like peanut flour 😛 so I made it with it.
Consider that you can probably have only one or two of these buns per day! I am not an expert, but maybe it would be too much protein/carbs if you have more. In any case, this are supposed to be eaten in moderation!
Let’s make this high protein bread!
First, get your ingredients:
- 2 oz Peanut flour
- 1 tbsp Psyllium husk
- 1 teaspoon Baking powder Fresh, otherwise it might not rise
- 2 tbsp Apple cider vinegar
- 2/5 cup Boiling water
Preheat the oven at 350 ° Fahrenheit or 180 ° Celcius. Use the fan option
Mix all the dry ingredients first (peanut flour, psyllium husk and baking powder)
Add the 2 tbsp of apple cider vinegar
Add the boiling water
Integrate with a spoon
Knead the dough for about 2 minutes
Form the buns. Divide into 4 equal (ish) parts and create spheres, then put them in a traybake, but make them a bit flat like in the next picture
Put the tray in the oven and leave it for about 20 minutes
Check the buns and make sure the outside does not look burn, try to put a toothpick inside. If the crust is too hard, turn the oven off. In any case, leave them there for another 20 minutes
The inside should be cooked and look like this. Taste one and if it is not gummy, you are done! if it is, then leave them in the oven for another 10 minutes, but turn the oven off
High-temperatures will just burn the bread. If the bread is coming too dry, then try leaving them for longer next time at a lower temperature. This is not exact science, it depends on your oven
Enjoy!
Recommendations
- You can use almond flour if you want white buns
- Feel free to add other dry ingredients in small quantities to give it some flavor. I use a tablespoon of garlic or 1/2 tablespoon of rosemary to give it a great flavor
- No, there are no substitutions! psyllium husk keeps the dough together, it works like an “egg replacement” vinegar activates the baking powder, the baking powder helps to “raise” the flour, and the peanut flour is the base! Also, boiling water helps to bring the psyllium husk binding properties quickly!
- Use fresh baking powder! otherwise, it might not create the bubbles inside
- In order for this bread to not be gummy, you have to cook it at “medium” temperatures. Do not exceed 180 degrees, and make sure you check it at around 25 minutes to make sure it is not burning. If it looks too dark on the outside, reduce the temperature, or turn the oven off and leave it for about another 15 minutes. This is not perfect science! ovens tend to have different “temperatures” so, my recommendation is to cook it at 350° Fahrenheit or 180° Celcius and check it periodically.
Storage
- Wrap it in parchment paper
- It will keep for about a week in your cupboard (although it gets a bit hard towards the end)
- Feel free to store it in the fridge to be safe, it will last a bit longer
We hope you love this recipe as much as we do ❤️, it’s:
Healthy
Keto
It’s a high protein and very low carb bread
Vegan
It’s an eggless keto bread
It doesn’t use protein powder!
Only 5 ingredients!
Are you looking for more ways to use psyllium husk? try these delicious coconut cookies or this vegan mozzarella cheese! If you are looking for more peanut flour recipes try these protein bars!
If you try this recipe, let us know! leave a comment, rate the recipe or tag a photo on our Instagram or Facebook with the tag #naturalGoodness! Get creative and make it unique, I love to see what you get up to when trying our recipes 🙂
Vegan keto bread
Ingredients
- 2 oz Peanut flour
- 1 tbsp Psyllium husk
- 1 teaspoon Baking powder Fresh, otherwise it might not rise
- 2 tbsp Apple cider vinegar
- 2/5 cup Boiling water
Instructions
- Make sure you have all your ingredients
- Preheat the oven at 350 ° Fahrenheit or 180 ° Celcious. Use the fan option
- Mix all the dry ingredients first (peanut flour, psyllium husk and baking powder)
- Add the 2 tbsp of apple cider vinegar
- Add the boiling water
- Integrate with a spoon
- Knead the dough for about 2 minutes
- Form the buns. Divide in 4 equal (ish) parts and create spheres, then put them in a tray bake, but make them a bit flat like in the next picture
- Put them in an oven tray
- Put the tray in the oven and leave it for about 20 minutes
- Check the buns and make sure the outside does not look burn, try to put a toothpick inside. If the crust is too hard, turn the oven off. In any case, leave them there for another 20 minutes
- The inside should be cooked and look like this. Taste one and if it is not gummy, you are done! if it is, then leave them in the oven for another 10 minutes, but turn the oven off
- High-temperatures will just burn the bread. If the bread is coming too dry, then try leaving them for longer next time at a lower temperature. This is not exact science, it depends on your oven
- Enjoy!
Notes
- All ingredients are required. Vinegar activates the baking powder, the baking powder make the bread rise, the psyllium husk keeps everything together and the peanut flour is the base of the bread
- You can use almond flour or sesame flour as well. But it needs to be defatted! they might even fit a bit better into keto macros because they have less protein and less carbs!
- Check the full recommendations in the blog post
- Each bun has 7g of protein, 0.5 g of fat, and 4g of carbs from which approximately half is fiber, and since fiber is not completely digested, it has very few carbs.