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Keto Protein Buns

Extra delicious Keto Protein Buns that are fluffy, buttery, rich in taste, spongy, and airy are the exact Low Carb Buns you have been looking for. Entirely Gluten-Free, Grain-Free and Diabetic Friendly, our Low Carb High Protein Breakfast Buns need to be in your kitchen at all times.

Keto Buns in a white basket.
Low Carb Protein Buns

Keto Buns

Our Keto Protein Buns Recipe is already a third low carb and keto bun recipe made without flour on the blog. 

Fiber Bread Rolls made with Oat Fiber are exactly as the Kaiser rolls should be. 

On the other site, Yogurt Buns are soft and white from the inside and are a kids’ favorite. 

As Bagels should be part of the keto buns, I am mentioning them because they need to be made if you have not yet. 

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Keto Bread Rolls

But did you know that you can just take any of the bread recipes and turn them into your favorite Keto Rolls as well?

All you have to do is change the shape, reduce the baking time, and there you have it. Most of the recipes should work.

Low Carb Bread

An example is our Bread Dumplings, which you can shape not only as buns but bowls as well as small bread loaves. 

Or take the famous Keto Farmers Bread. Baguettes, Keto Rolls, Keto Buns, you name it, you can have it. 

And this is not even close to the end. I just wish a day has got at least double the hours it has right now. Next on the list is a perfect Keto Hamburger Buns and Hot Dog Buns. 

Low Carb High Protein Breakfast

Adding protein into your daily nutrition is essential no matter your lifestyle.

For me, it is my daughter, who is still growing and who, because of her T1 Diabetes, I try to keep on a Low Carb Lifestyle. 

Whatever the reason is, I can assure you that we all need additional protein in our meals. And instead of drinking protein shakes, you can easily make delicious recipes with the Keto Protein Powder of your choice. 

I have quite a few high-protein recipes, especially for breakfast.

You can even make a Homemade Natural Whey Protein Drink, which is really delicious. 

I have even made another Keto Breakfast recipe using our Low Carb Protein Buns called keto breakfast sandwich or a snack you are for sure going to love. 

Another example is our Challah Bread, which is unrecognizable from the actual challah. 

We also have protein-enriched Waffles, Yogurt Buns, or Bread Rolls, just to name a few. 

Brand New Low Carb High Protein Bread Brioche is another excellent choice for your breakfast. 

Keto Bread Rolls with tomatoes in the background.
Keto Dinner Rolls

Keto Protein Powder

Is there such a thing as Keto Protein Powder? 

One might ask. The answer is yes. Yes, there are various protein powders on the market that are entirely Keto. 

You have to read the ingredients, especially what the powders are sweetened with. 

What is the Best Protein Powder to use? 

I have been pleased with Jay Robb’s Whey Protein Isolate Powders, sweetened with Stevia leaf extract. 

Whey Protein Isolate is the purest protein source available, and that’s what I always look for. 

My Kitchen Pantry always contains one box of unflavored and one pack of vanilla Whey Isolate Protein Powder, and that’s all I need for the cooking and baking.

Are Protein Buns Keto?

Our Protein Buns are entirely Keto. They only contain Keto Ingredients we use regularly and tested as well. No blood sugar spike at all.

What is a Keto Bun made of?

Made with pure Protein and Xanthan gum to hold everything together, those Low Carb Rolls are a perfect addition to our lifestyle.

How many carbs are in Keto buns?

One Keto Bun contains only 2 grams of carbohydrates which is fantastic considering the size of the buns. 

Low Carb Buns

Those Low Carb Buns are rich in taste, extra fluffy, airy and buttery, spongy and soft, almost like a white bread roll, but without usual flour. 

I have to admit, they do remind me of a Brioche a bit as well.

They are excellent Keto Dinner Rolls you all need to have in the freezer whenever in a hurry. 

Or at least that’s what I do. 

I have a dedicated freezer drawer with made and portioned keto bread recipes. Anytime in need, just take it out of the freezer the night before or a few minutes in the oven, and we are ready to roll. 

Keto Dinner Rolls with cold cuts and spread.
Keto Buns Recipe

How to make Keto Protein Buns

Kitchen Gadgets needed:

Ingredients needed:

  • Eggs
  • Cream Cheese
  • Heavy Cream
  • Sweetener
  • Butter
  • Unflavored Protein
  • Oil
  • Xanthan Gum
  • Salt
  • Baking Soda
  • Baking Powder

*Exact measurements are listed in the recipe card below.

STEP BY STEP INSTRUCTIONS TO MAKING LOW CARB PROTEIN BUNS 

First Step: Prepare all ingredients for Protein Buns

Heat your oven at 160 Celsius or 320 Fahrenheit.

At the same time, prepare a big jar where you can use a hand blender to whisk everything together.

Prepare all of your ingredients.

Make sure they’re all at room temperature to get the best texture of the keto buns.

Keto Burger Buns ingredients needed.
Low carb high Protein Breakfast

Second Step: Whisk eggs with sweetener

Start with whisking together eggs and the sweetener until you get a beautiful fluffy mixture.

Keto Rolls whisking eggs.
Keto Burger Bun

Third Step: Add wet ingredients

Add all of the wet ingredients: cream cheese, heavy cream, butter, and oil.

Low Carb High Protein adding all ingredients into the mixing bowl.
Keto Hamburger Buns

Fourth Step: Whisk

Whisk all together until you get a smooth consistency.

Low Carb Buns mixing the dough.
Keto Rolls

Fifth Step: Add Dry Ingredients

Continue adding all dry ingredients, which are unflavored protein, Xanthan gum, salt, baking soda, and baking powder.

Low carb high Protein Breakfast mixing ingredients.
Low Carb High Protein

Sixth Step: Whisk again

Whisk all together once again until you get a perfectly smooth mixture for your low-carb buns.

Keto Bun Recipe whisking the batter.
Low Carb Buns

Seventh Step: Pour and Bake

As the mixture is not very dry and more on a liquid site, I suggest using a silicone baking mold, especially for buns rolls or muffins.

Split the mixture into your already prepared silicone baking mold.

Once portioned, you can hit the pan gently against the kitchen counter to eliminate all the bubbles and correctly get the whole mixture set in the containers.

Place into the oven and bake for approximately 20 minutes.

Keto Buns Recipe filling up the baking form.
Keto Bun Recipe

Tips and Tricks:

  • Cream Cheese – can be replaced with farmers cheese, cottage cheese, or curd cheese
  • Food Processor – you can also whisk all in your food processor if you wish
  • Silicone mold – as the dough is on a liquid side, I would suggest using silicone molds especially made for buns, muffins, or rolls. 
Low Carb Protein Buns cut into half.
Keto Bread Rolls

FREQUENTLY ASKED QUESTIONS AND ANSWERS

What to serve with Protein Buns?

How do you store protein rolls?

I usually store the Protein rolls in the refrigerator as all of the ingredients are very fresh, which means the buns will not last very long.

You can keep them in the fridge for approximately 3 to 4 days, not longer. 

If anything longer, please place them into your freezer.

Can you freeze protein buns?

You can undoubtedly freeze those keto buns, and that’s what I do with all of the Keto bread products I bake. They are super easy to freeze. 

Make sure you portion them beforehand for easy use later on.

Whenever needed, take a few buns out of the freezer the night before. You can also place them in the oven for a few minutes to unfreeze and get warm once again.

Other Keto Buns Recipes

Pin for later

Keto Hamburger Buns cut into half.
Keto Buns

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Yield: 8

Keto Protein Buns

Keto Buns in a white basket.

Extra delicious Keto Protein Buns that are fluffy, buttery, rich in taste, spongy, and airy are the exact Low Carb Buns you have been looking for. Entirely Gluten-Free, Grain-Free and Diabetic Friendly, our Low Carb High Protein Breakfast Buns need to be in your kitchen at all times.

Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients

  • 2 Eggs
  • 172 grams (3/4 Cup) Cream Cheese
  • 30 grams ( 2 Tablespoons) Butter
  • 30 grams ( 2 Tablespoons) Heavy Cream
  • 25 grams ( 1.5 Tablespoons) Oil
  • 1 Cup ( 100 grams) Unflavored Protein
  • 1/2 teaspoon salt
  • 1/3 teaspoon (3 grams) Baking Soda
  • 1 teaspoons (5 grams) Baking Powder
  • 1 tsp (4 grams) Xanthan
  • 1 Tablespoon (8 grams) Sweetener

Instructions

  1. Heat your oven at 160 Celsius or 320 Fahrenheit. At the same time, prepare a big jar where you can use a hand blender to whisk everything together. Prepare all of your ingredients.
  2. Start with whisking together eggs and the sweetener until you get a beautiful fluffy mixture.
  3. Add all of the wet ingredients: cream cheese, heavy cream, butter, and oil.
  4. Whisk all together until you get a smooth consistency.
  5. Continue adding all dry ingredients, which are unflavored protein, Xanthan gum, salt, baking soda, and baking powder.
  6. Whisk all together once again until you get a perfectly smooth mixture for your low-carb buns.
  7. Split the mixture into your already prepared silicone baking mold. Place into the oven and bake for approximately 20 minutes.

Notes

  • Cream Cheese - can be replaced with farmers cheese, cottage cheese, or curd cheese
  • Food Processor - you can also whisk all in your food processor if you wish
  • Silicone mold - as the dough is on a liquid side, I would suggest using silicone molds especially made for buns, muffins, or rolls. 

Nutrition Information

Yield

8

Serving Size

1 Bun

Amount Per Serving Calories 180Total Fat 14gCarbohydrates 2gFiber 0gProtein 12g

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Elisabeth

Wednesday 30th of November 2022

Zuzana, I would like to know if it is possible to use unflavored albumin powder as a protein in the recipe. Thankful!

Kathy

Monday 21st of November 2022

Hi, Zuzana! I have been keto baking for a few years and am really excited to find your website! You have an amazing variety of recipes. I need help with the Protein Keto Buns. I tried them this morning and ended up with a greasy, eggy mess, nothing like your photos (so sad!). This is my first recipe without some type of flour (almond, coconut, etc). I don't see a way to watch a video specifically for a recipe since it cycles through various videos automatically, so I'm having difficulty troubleshooting the problem. Do you have any suggestions? Thank you!

Zuzana

Monday 21st of November 2022

Happy you are here Kathy. I have full video on Youtube as well, if you find that easier to follow. Not exactly what went wrong with buns, I guess you need to a bit more specific why it did not work. Hope I can help.

Jeannie

Tuesday 8th of November 2022

Hello Zuzana Firstly I would like to tremendously thank you for all your hard work! I’ve been keto for 6yrs and your bread recipes are amazing Could you please advise me on which bread recipe I could use for keto bread bowls Most recipes are not sturdy enough to withhold thickened soups/stews Thank you 🙏🏽

Zuzana

Friday 11th of November 2022

Out of my recipes, only farmers bread might work. You would have to try and probably bake much longer. But if you are interested, have a look at the pumpkin soup, where I have used an actual baked pumpkin as a bowl and it was amazing. I also made an edible bowl for Taco Salad. Those might be maybe something for you for the future.

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