Quest for burger bun!!
Burgers. We love burgers. Protein. Fat. Juicy goodness. But, if you are keto, not having a bun can be a bit of a letdown. Yeh, I know, there’s ‘oopsie bread’ or using a nice, tasty (cough) leaf of lettuce as a bun, but it’s just not the same. You need something light that will also soak up the condiments, am I right? I mean seriously, do you not miss a burger bun? I frigging do. I’ve tried many a combination and all have left me wishing for more… until now. While searching, I found this recipe on the fantastic Maria Mind Body Health site, but it still wasn’t quite what I was hoping for (but fantastic as a sub roll where you want a little more density to it). So, after doing some extensive experimenting, I came up with a modification that gives the lightness of a burger bun with the low carb benefits of an oopsie, plus PROTEIN. WE LOVE PROTEIN. I’ve made both today and included both recipes. Hey, I’m all about choices!
First up, the modified Maria’s ‘Healthified Sub Rolls‘ (makes 2):
- 4.00 Tablespoons, Coconut Flour
- 0.25 heaping tsp Inulin Fiber
- 3.00 large, Eggs – White only
- 1 heaping Psyllium Husks Powder
- 2.00 tbsp(s), Apple Cider Vinegar
- 1.00 tsp(s), baking soda
- 0.50 tsp(s), Lite Salt Mixture
- 0.50 cup(s), Water HOT HOT
Mix all the dry together, then whip the whites in a separate bowl until frothy, add to the dry with the vinegar and stir until combined. Immediately start pouring in the hot water while mixing until you have a light, well-mixed ‘dough.’ Scoop out onto baking sheet or into a muffin-top pan. Bake until brown. Let cool completely before touching.
Modified ‘Oopsies’ (makes 4)
1/4 cup egg whites
1 whole large egg
1/4 cup whey isolate protein powder
1/4 cup pea protein
1/2 teaspoon cream of tartar
Combine dry ingredients minus cream of tartar, then mix in the whole egg. Set aside. beat the egg whites, adding cream of tartar once the whites start to get frothy, then continue to beat until forms stiff peaks. Add the other mixture in gently until completely mixed but not destroying the whites (difficult, I know, but if you do it quickly, it works). Spoon into muffin-top pan or onto baking sheet and bake until start to brown. Remove from oven. Let cool completely before touching.