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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. Bake it 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.

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.

Ingredients

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

Instructions

Blend oil or melted butter, egg, milk, almond 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.

http://freerangecookies.com/2013/03/06/low-carb-bun-for-one/

low carb bun recipe

If you like this low carb bun, you’ll love these recipes too:

Brownie Mug Cake
Banana Coffee Cake in a Mug
Instant German Chocolate Cake
Healthy Peanut Butter Cups
No-Bake Chocolate Tarts
DIY Healthy Cookies

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

Comments

  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! :-)

    Shirley

  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!

  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!

  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!

      • 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. 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!

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

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