One of the foods I crave on the keto diet is a good burger. Sure, lettuce wraps are there and the 90 second bread can come through in the pinch. However, it is not the same. This Keto yeast risen burger bun is very close to the taste and texture of burger buns we were once used to. You can make a large amount and store in the freezer for months and when the need arises to have a burger, it can be quickly warmed up and used.
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WHAT IS VITAL WHEAT GLUTEN?
Vital wheat gluten is the main ingredient that helps make this keto yeast risen bread roll have the texture of bread we are used to. It is derived from the protein in wheat. Wait a second, wheat & keto? Yes, vital wheat gluten is low carb flour that adds texture and structure to baked goods. It is a must have flour in your pantry if you are doing keto. Being on a keto diet does not mean you have to be gluten free and the important thing for the keto diet is to make sure your net carb intake is below the recommended 20-50g per day. This flour is not for you if you have gluten intolerance. I have seen vital wheat gluten available in grocery stores where they keep flours in the baking section.
WHAT IS OAT FIBER?
Oat fiber is an insoluble fiber and is from the husks of oats. Oat fiber has zero calories and zero net carbs as 1 tbsp has 3g carbohydrates and 3g fiber. This ingredient helps with the taste to resemble what we were used to in pre-keto lifestyle baked goods. Be careful not to mistake this for Oat flour which has significant carbs.
WHAT IS INULIN?
Inulin is chicory root fiber when extracted gives a nice sweet fiber powder. Inulin only has 35% of the sweetness of sugar. It can improve the flavor when mixed with other sweeteners and can caramelize like sugar and does not typically have the aftertaste or cooling effect. A 1/4 tsp serving has 5 calories with 3 g carbs and 3 g fiber resulting in 0 g net carbs. Inulin activates the yeast in this recipe.
ACTIVATE YEAST WITH INULIN AND WARM WATER
The first step in this keto yeast risen burger bun recipe is to activate the yeast. This is accomplished with warm water and inulin powder. The water needs to be warm to activate the yeast. Make sure the water is not too hot or too cold or the yeast will not activate. I use tap water with the hot water running a minute or so. Inulin acts in place of sugar to activate the yeast. If you do not have inulin, you can use a tsp of sugar in its place. Do not worry, the sugar gets consumed by the yeast so no net carbs. Inulin has high fiber content of 9g per tablespoon and no net carbs.
I activate the yeast even if it is instant yeast with hot water and inulin to make sure the yeast is viable before mixing in with expensive keto flours. After about 10 to 20 minutes you should notice bubbling on the top layer. This confirms the yeast is viable and active. I usually give it 30 minutes, but 10 minutes should be sufficient.
I use the stand mixer bowl and put in a cup of hot water, 2 tsp of inulin and 2 tsp of active yeast. Then I cover with saran wrap and place in a nice warm spot in the kitchen. Then I generally wait 30 minutes, but many say 5-10 minutes is adequate.
MAKING THE KETO YEAST RISEN BURGER BUN DOUGH
In the stand mixer bowl, I confirm the yeast is active by noting a bubbling of the top layer. I remove the saran wrap cover and start adding the ingredients to make the dough. I start with adding two eggs. Then I add 7 tbsp of flax seed powder, 1/3 cup almond flour, 1/2 cup oat fiber, 1 1/4 cup vital wheat gluten, 4 tbsp butter (unsalted), 1/4 tsp xanthan gum, 1 tbsp garlic salt and 1/2 tsp of monk fruit sweetener.
I use the flat beater paddle attachment first at low speed to mix the ingredients. Then I gradually speed it up as the dough forms. I use this for 2 to 3 minutes before switching over to the dough hook attachment. Then after switching the attachment, the dough is kneaded for 5 minutes with the dough hook.
GETTING THE DOUGH READY FOR BAKING
I place a silpat on the countertop and take the dough and knead it for a minute. Then I seperate the dough into 9 equal sized pieces. Once I split it up, I take each individual piece and roll it into a ball shape.
I place the buns on a baking pan. Then I cover it with saran wrap or silpat and place a towel over it. I put the baking pan in a warm spot for the dough to rise. I keep mine in a food warmer that I turn on low heat for 15 minutes and switch off 5 minutes before putting the baking pan in. Other suggestions are to place in a microwave after heating a cup of water for a minute. Others have turned their oven on low heat and switch it off before place baking pan with bread that needs to rise. This will take an hour and the burger buns should increase in size 1.5x – 2x their original size.
BAKING THE KETO YEAST RISEN BURGER BUNS
When the dough has expanded after 40 minutes to an hour, it is time to bake. Preheat the oven to 350°F and bake the bread for 30 minutes.
- Activate yeast with hot water, inulin and yeast in stand mixer bowl. Give it at least 10 minutes (I wait 30 minutes) for the yeast to activate. It will have a bubbly upper layer.
- Add all ingredients in the following order to stand mixer bowl. If activated yeast done outside of stand mixer bowl, add it in first. Then add eggs, flax seed powder, almond flour, oat fiber, vital wheat gluten, butter, xanthan gum, monk fruit sweetener and garlic salt.
- Start with flat beater paddle attachment for 2-3 minutes as dough is formed.
- Then use dough hook attachment and knead dough for 5 minutes on a slow speed.
- Transfer to counter top and knead for one minute until dough comes together on top of silpat (optional).
- Depending on desired size cut the dough into 9 equal sized pieces.
- Roll each piece of dough into a sphere shaped roll.
- Place each roll on a large baking tray lined with silpat or parchment paper. Ensure there is plenty of space allowed for the bun to rise without touching others.
- Cover buns with silicone mat/saran wrap and clean towel. Leave in warm place for approximately 1 hour until buns have increased in size. They should get to 1.5x to 2x the original size.
- Preheat oven to 350°F
- Bake for 30 minutes
Let us know how these keto yeast risen burger buns turn out for you in the comments below.