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Low Carb Bun for One

great low carb bun recipe

Need a quick low carb bun? Here’s just the thing. This gluten free bun is soft and supple, yet sturdy enough to hold a big burger with ease. For a deli-style “rye” version of this recipe, click here. Bake bun in the oven or the microwave.

Warning: This bun will NOT be as delightfully breadyish as say, gluten free loaf bread or focaccia. But for a quick low carb option, it rocks like a caveman.

If you like this recipe, you might enjoy:

Breakfast Cheesecakes (made from Greek yogurt)
Banana Coffee Cake in a Mug
Instant German Chocolate Cake
Coconut Flour Chocolate Cupcakes

Low Carb Bun for One

1 bun or 2 small rolls

Easy single serve gluten free bun. Ready in about two minutes. Or twenty, if you prefer an oven-baked bun.


  • 1 tablespoon coconut oil or butter, melted
  • 1 egg, slightly beaten
  • 1 tablespoon coconut milk
  • 1 tablespoon almond flour, packed
  • 1 tablespoon coconut flour, packed
  • 1/8 teaspoon baking soda
  • Sesame seeds for topping, optional


Blend oil or melted butter, egg, milk, almond flour or meal, coconut flour, and baking soda.

Pour batter into a greased 4" cake pan. Smooth top with a dampened spatula. Sprinkle with sesame seeds. Bake for 18-20 minutes in a 350 degree oven.

Or, cook bun in the microwave. Grease a 4" round microwave safe ramekin. Cook at full power for 55 - 60 seconds (in a 1500 watt oven). Cook time will vary depending on how powerful your microwave is.

Make two rolls by dividing batter between 2 smaller ramekins. Cook for about 45 seconds in microwave.


low carb bun recipe

Hungry for more? There’s something for everyone at Gluten Free Wednesdays.


  1. I made this hamburger bun tonight. It was light and airy. I couldn’t believe how simple it was to make. My husband was impressed also. Much better then the heavy gluten free rolls at the grocery store.

  2. Rochelle Ford says:

    This is fantastic! I’m grain free due to allergies. I would like to make this in a muffin top pan but would like a makes more than one recipe. Any suggestions?

  3. Lindsay Hiller says:

    Do you happen to know how many carbs are in one bun?

  4. Love the looks of this recipe, Linda! I’ve made a similar one with coconut flour only, but both coconut flour and almond flour seems like the perfect combo to me. Can’t wait to try! Sharing tomorrow. Thanks for sharing on Gluten-Free Wednesdays! 🙂


  5. Question…can I use a cupcake pan instead and make a few small one (for sliders)? Thanks! Cant wait!

  6. Do you think this would work with 2 tbsp of coconut flour instead of 1 tbsp of coconut and almond?

  7. I ran across this bun when I just didn’t want to have to make a whole batch. WOW! Loved it. I’ve made it on 3 different occasion over the last 2 weeks.

  8. I have a question… I made the recipe with two times the amounts and did two 4″ dishes… and they turned out wonderfully! But, why did I get pretty purple spots all throughout the inside of my buns? Was it because of the almond meal? Mine did not look like how the picture looks like.

    • Britni, I don’t know. That’s the first I’ve heard about purple spots. Edited to add: I posted this question on Facebook. Read through the comments here and see if anything mentioned might apply. Hope something there helps!

      • I’ve made this many times. I have had green areas. It seems to be a reaction between the baking soda and whatever pan you put it in. That’s my take on it. Harmless I’m sure. And BTW – this is a fantastic recipe, easily altered. I’ve made it with caramelized onions on top and bacon bits thrown it.

  9. Just wanted to say thank you for a perfect low-carb bun! I microwaved mine as I was in a rush, but then toasted them in the toaster to get them golden. I substituted milk for coconut milk and they worked perfectly. I used coconut oil and they were definitely quite coconutty but it actually worked quite well with the burger. I’d recommend that if you’re after a less coconutty bun, definitely go with normal butter and milk. Will definitely use again – thank you! x

    • I’m so glad you liked this recipe. Love the idea of a toasted bun!

    • Hi there, I just wanted to ask…when you say you used milk instead of coconut milk, did you mean regular milk? and if so, was it full fat. 2%, etc? I am trying to figure out what I can swap out with ingredients I already have to make this. Thanks much!!

  10. What are the nutritional facts? Carbs,protein, calories,fat, sodium, cholesterol?

  11. Your bun has 1.63g Net Carbs ( 2 ), 6.68g total carbs, 3.55g fiber, 27.07g fat, 9.09g protein … and 295 calories

  12. Thx so much for this fantastic recipe! I have tried quite a few recipes that I have found for low-carb buns and this one is by far the best. I used the butter and coconut milk combination, microwaved, and found that the bun did not taste at all like coconut. Also loved that it was way more bready than eggy. Most other recipes I have tried have been the exact opposite! I am so happy, thank you!

  13. Will you be teaching another bread class in St. Louis? I searched for gluten free on The Kitchen Conservatory website and only found a paleo class.

  14. PreciousTraveler says:

    This is AMAZING!!!!!! So easy to make and so quick. I sprinkled a little brown sugar on the top before microwaving. To me the microwaved version was more of a delicious morning bread than a bun. More of a muffin. Perhaps the baked version is more bun like with the browning. I’ll have to try baking. However, the microwave version can be ready from start to finish in 5-6 minutes!

    Just melt, mix and microwave in the same ramekin! I melted the coconut oil in the ramekin and then mixed everything together in it. Just hand mixed with a spoon. Blending each individual ingredient completely before adding the next. Blends fast and smoothly.
    I didn’t even grease the ramekin. There’s enough oil in the mix. Pops right out when you turn it upside down.

    I also love that it is a single serving. I’m someone who could and would eat a whole loaf of bread in a day.

    • Brown sugar makes everything better. Love your easy mix method! Thanks for leaving a comment about that.

      • Justine says:

        I mix it that way too, and I bought some cheap little containers (1/2 c.) and pre measure all the dry stuff in them, snap on the cap and when I need a bun, I just melt, put milk (cows), and egg. Dump in dry stuff and pop in micro. I hate having to drag out canisters for a tablespoon of ingredients. Love Love Love It!

        • I’m with you, Justine. Sorting through multiple flour containers when I’m ready to bake makes me crazy. Thanks so much for taking the time to comment here!

  15. I am wondering if I can just use all almond flour and no coconut flour. Will it still turn out? Thank You!

  16. Can I just use all almond meal?

  17. Can you substitute something else for the nut flour? I would love something like this but I am allergic to nuts. Thanks.

    • Nancy, I haven’t subbed a gluten free all purpose flour blend in place of the almond meal in this recipe, but my guess is that it would work. For this microwave flatbread recipe, I’ve had good results with both a flour blend, and a combination of almond meal and tapioca starch. If you experiment with the bun recipe before I get a chance, please let me know how it works out.

  18. Thanks so much for this fantastic recipe…I shared it with my followers 🙂 For once a low carb recipe that has no cauliflower in it 🙂

  19. Justine says:

    I am sooo happy to have this recipe! I was sitting here craving something sweet. I love cinnamon toast, sooooo I put a couple Tablespoons of Splenda and a teaspoon of cinnamon in with dry ingredients, and some vanilla in the wet ingredients. I cooked in microwave, and it is great, to me. I thought it would make a great pancake by just dipping it in sugar free syrup. Wow, I now have breakfast! I’ll put some blueberries in next time. Thank you again for sharing.

  20. Made the bun today and the only thing I will do different tomorrow is to double or triple the recipe. Thanks!

  21. Hi there…can I swap in any other kind of GF flour, such as quinoa flour, for the coconut flour…or even doubling up on the almond meal? I’m new to GF since I’ve just been recently diagnosed with Celiac AND I have diabetes on top of that… and I’m really getting tired of eating corn tortillas as my “bun” option. I refuse to pay the cost of GF bread for 10 slices. All these good reviews can’t lie so since this is both low carb and GF, I definitely am interested. Thanks for any info! 😀

    • You don’t like coconut flour or can’t find it? It’s really none of my business, just curious. Coconut flour is probably the weirdest flour around. It sucks up moisture like nobody’s business (so making a simple substitute wouldn’t cut it). The texture of almond combined with coconut though is great.

      Moving on to your question, yes you can still make a good bun without coconut. Until I get around to posting it, here’s a bun you might like. I divide the dough between 2 small ramekins, topping one with cinnamon and coconut sugar. Cook time is slightly longer than the original bun recipe, so add 10 seconds to cook time from previous recipe. Of course, all microwaves are different.
      1 egg, whisked
      1 TB coconut milk or plain greek yogurt
      4 TB almond meal
      1 tsp psyllium husk powder (make sure it doesn’t have any gluten containing ingredients)
      1/8 teaspoon baking soda
      Pinch of salt

      By the way, the cinnamon bun is fantastic. Just the tiniest bit of coconut sugar, along with a healthy dose of cinnamon, made a great treat. Any questions, holler.

      • It’s not that I don’t like coconut flour or cannot find it…it’s just that I am trying to buy ingredients that I will use more than once. I am going broke buying GF products that I may or may not use for more than one thing. I know I like quinoa, rice, and almonds so I buy those in bulk and both cook them and grind them into flours. I have never baked with them though, other than making almond meal crusts.

        It sounds like though, there is no getting around using the coconut flour in this and if I do like the taste, like all the other folks, I will definitely make it a lot since it’s both low carb and GF. As good as your 2nd recipe sounds, I am trying not to use or consume any types of sugar if it can be helped. I get enough carbs in my vegetables, fruit, and the rice and quinoa. I know coconut sugar doesn’t spike insulin levels, but over the course of time (2-3 hours) it still elevates my glucose count to a pretty high level so I’d need to inject extra insulin to account for that. It is so flippin hard managing both Diabetes and Celiac together. Thanks for your quick reply. 🙂

        • I totally understand about not wanting to purchase things that you won’t use often. Been there, done that. The bun recipe that I posted in a comment is actually quite good. Just leave the sugar out and you have a regular bun. Thanks for letting me know about how coconut sugar affects your insulin levels. That’s what I suspected, but hadn’t gotten around to testing it on a human guinea pig. About the psyllium husk powder (from another comment) – it is so useful in gluten free baking. It’s a great binder and in my experience, you can use less flour with psyllium because of the extra thickening qualities. Just a note about coconut flour – a little goes a very long way and most recipes using coconut flour rely on a lot of eggs to make things work. I appreciate your comments!

        • Margaret Baxter says:

          Mike, I would try this with a sprinkle of Stevia and it wouldn’t spike blood sugars and is all natural.

      • Oops, I mis-read your 2nd recipe, I thought it called for more sugar than I thought…I may give that one a go too, but again, not sure I would ever use psyllium husks for anything…trying to spend money wisely. Thank you!

  22. Hi there again, quick question…I finally got around to making this, and did everything as listed, no swaps, so subs, etc. I microwaved it and it came out tasty, but it had more of a French Toast texture…eggy and soft. It was good, but if I were to try to slice it, it wouldn’t have held anything in the middle due to the softness. Should I have let it sit at room temp for a bit to firm up and get more “bun like” or is this the way they come out from the “nuker”? Just wondering. Again it was really good tastewise 🙂

    • Hmm, it shouldn’t be that soft. I made two rolls in the microwave today and split both in half. The texture was a bit spongy, flexible (but not wimpy), and vaguely eggy but not too soft to fill with cream cheese, etc.
      I don’t think that letting it sit after microwaving would help. But giving the coconut flour a little time to fully absorb all it wants BEFORE cooking would be good. That’s something I normally do, but never thought to add here.
      I used coconut flour and almond meal from King Arthur Flour. And of course I pack it in to measure. You might consider adding a pinch extra coconut flour – if your egg is extra large, that might be a factor.
      One other thing to consider is the microwave. They can vary a lot. I know my microwave well. But when I make stuff at someone else’s house, it’s like learning how to make it all over again. Maybe your bun didn’t cook long enough? Just a guess.
      Probably the oven method gives the best result. Then again, the little rolls I made were pretty good from the microwave.
      That’s all I can think of now. Maybe an astute reader will pop in with insight. I love it when they do that.

  23. Thanks for the recipe, I was looking for something like this. 🙂 This post helped me a lot!

  24. You may have just saved my low carb diet <3 Thank you!

    This recipe is nothing short of AMAZING. I've done the "oopsie" thing, and while they are also great they are much more fragile and never seem to keep the thickness I'd prefer. I just made this recipe three times back to back and every single one came out perfectly despite subbing out the coconut milk for unsweetened almond milk & using a nearly 5" pyrex dish. (That's all I had on hand!)

    Deliciously satisfying. For my next test.. I'm taking one of these babies out to Arby's where I'll toss their bun and sub yours — I'll be the girl in the corner booth looking around sheepishly as I pull Tupperware from my purse. 😉

    You rock.

  25. This was really good. I made one for breakfast subbing light butter for the coconut oil and it was a lot like a lighter textured buttery biscuit that went well with my eggs and turkey bacon. I could see adding a couple TBS of cocoa powder and sweetener, as well as vanilla and making a little cake out of this later!

  26. silly question….but does this recipe make one large one that you cut in half to use for a sandwich, or do you have to make 2 of them to do this?

  27. Is almond meal the same as almond flour (for making the single bun)? Thanks.

    • Almond flour is a bit more finely ground than almond meal. For example, Bob’s Red Mill is what I’d consider almond meal, as opposed to King Arthur Flour’s brand which is much finer, like a flour. Either one will work well.

  28. How well does the bun keep.Do I need to freeze them or store them in a zip lock type bag? I want to make several for my granddaughter to have during the week. We make meals on the weekend so she can warm them up during the week.

    • Dee, I’d suggest eating the bun right away OR freezing to enjoy later. I’ve gotten in the habit of storing gluten free things frozen, but maybe someone else has thoughts on this.

  29. Made this for the very first time and it turned out perfectly. Nice texture and visually appealing. The final product was a bit “eggy” in taste, but I’m not complaining. Some posts have suggested some garlic (?) or Italian seasoning? Any suggestions for adding different flavors?

  30. Hi just wanted to let you know how much i enjoyed these rolls. was just wondering if you’d tried freezing them?

  31. I fried a little of the batter in a skillet. Makes a decent pancake!

  32. I don’t have any ramekins (I live in a country where they seem to not exist – believe me, I’ve looked) – – can I just use a small microwave safe bowl or a large coffee mug? Or even just a plate (or does the dough spread out too thin?)?

  33. I am glad I came across this recipes as I did not want to make a whole loaf or to much when I might not like. I am new to the baking portion of my low carb life. Thanks to all the readers and there ideas on the sizes of pan and I really like the pizza idea. Thanks so very much !!

  34. Thanks for this. I found the bun very coconutty though and it actually overpowered the ingredients in the burger I was having. I think I might have to try substituting the coconut oil for butter, and maybe backing off the coconut flour and adding more almond flour or something. If microwaving, toasting it to dry it out a bit made it more enjoyable.

  35. Barry G. Sumpter says:

    Well done! Was looking for a lower carb bread substitute. Used the butter instead of the coconut oil. As I am a Type II diabetic (for 6 months now) and on a no-carb(target) zero sugar high fat no exercise weight loss diet. Which is actually working for me. To the tune of 1 kg (2.2 lbs) a week. I was not expecting this to taste so good. Absolutely nothing wrong with the taste. Will see how my sleep goes having this bun at 10:30 pm. Looking forward to trying with my Avo Mash tomorrow morning. Love the mini pizza idea. Big thanks to the OP and all the contributors. 🙂

  36. Just made this in a petite square Corning pan in the microwave. The bun turned out about the size of a piece of sandwich bread. I put some chicken salad on it, and it was great! I’ll definitely be using this recipe again and again. Thank you!

  37. These are great! I’ve tried using vary spices. My favorite is garlic, it’s great for a sandwich or just toasted with butter or sugar free jelly. Going to try adding a bit of cream cheese soon.

    Have you ever substituted MCT for the coconut oil? I may give this a try in the next couple of days.

    • I haven’t subbed MCT for the coconut oil, Sandy. But I’m guessing it’ll work fine. Great idea!

    • I substtiuted MCT oil for the coconut oil, let it sit for a few minutes to see if I needed to add more flour, which I did, but just a smidgen. I added garlic powder which was great. I also cooked it in a small individual spring pan. Mine are only 3.25″ and it made for a great bun.

  38. I just made this roll in the microwave. It was fluffy and soft and delicious. I finally did a calorie calculation and although it is low carb, it is not low calorie. Why is everything that is gluten free so high in calories! I really am going to try to make this with less calories. It seems like all the recipes I find for gluten free are ridiculous. One of my goals is weight loss. Anyone have a recipe for lower calorie bread?

  39. Wendy Nicholas says:

    I just poured the batter into my well greased (with olive oil spray) jaffle style toasted sandwich maker with a couple of bacon heads and an egg in the other side. 5 minutes and some salad and lunch was ready. I subbed olive oil for the coconut oil/butter and sour cream instead of coconut milk. it was still a little coconutty but not overwhelmingly so like some recipes. Also the sour cream makes it quite soft and although mine was fine and did not fall apart too much, it probably isn’t the best choice if you want a bun to hold for a burger. I’ll definitely be playing around with this recipe 🙂 thanks

  40. Just tried the Low Carb Bun for One. It was great!! I used butter and heavy cream (instead of coconut milk). I also had to substitute baking powder because I didn’t have any baking soda. I doubled the recipe and made them in mini loaf pans. Had one warm with butter, cinnamon and splenda (not good for you). That was really good. The other one I cooled and sliced and made a ham sandwich with it. It was nice to have a sandwich. I didn’t see the nutrition information, but figured each one had to be less than 5g carbs. Thank you.

  41. I couldn’t find a 4′ cake pan I used a cookie pop pan the batter mad to pieces of bread. I tried another batch added garlic and Italian seasoning after it baked I added pizza topping it made a wonderful mini pizza . I have tried cauliflower , bread and cheese bread this is the best so far!

  42. I like your idea of making mini pizza, Donna. So glad you like the recipe!

  43. Yea!! Finally a bread that doesn’t have cheese in it! I’m probably the only “low-carber” that doesn’t like Parmesan cheese! But all the bread recipes I’ve found call for it. I was so excited to see this recipe, I didn’t even wait to go to the store for ingredients! I had all but the coconut milk so subbed 1 tbl spoon heavy cream. Yum! Baked it in the microwave and ate it with butter and sugar free strawberry preserves. Best breakfast ever! THANKS SO MUCH!

  44. That’s great to hear. I’m so glad you found this recipe to be helpful!


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