Healthy Bun Recipe

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Guilt Free Healthy Bun Recipe

Stu: Emma from Primal-Life over the ditch in NZ has shared another awesome recipe. This time it’s an alternative to our nemesis, the white hamburger bun. I know a lot of people really miss bread, rolls & buns when they eliminate wheat from their diet so this should appeal :)

Over to Emma…

Emma: This is a recipe I found on the Far North Crossfit web site. I have just adapted it to fit the ingredients I normally have in the fridge (natural yoghurt instead of cream cheese and a bit more fibre husk). It works really well for burger buns and our kids enjoy them made with cinnamon and dates and served with a bit of whipped cream and some berries. Pictured as a bread alternative for a roast lamb sandwich – Delicious!!

Ingredients:

  • 4 eggs
  • 1/3 cup natural yoghurt
  • Pinch of salt
  • 3 tbs psyllium seed husks
  • 1 tsp baking powder

Method:

  1. Heat oven to 150c
  2. Separate the eggs, with the egg whites in one bowl and the egg yolks in another.
  3. Whisk together egg yolks, yoghurt, psyllium seed husk and baking powder, leave to sit for 5mins while you beat the egg whites.
  4. Beat the egg whites together with the salt until very stiff. You should be able to turn the bowl over without the egg whites moving.
  5. Gently fold the egg whites into the egg yolk mix – try to keep the air in the egg whites.
  6. Place 6 large (10cm diameter) or 8 smaller (8cm diameter) amounts of mixture on a lined baking tray. They do spread a bit so just put bigger or smaller blobs of mixture on the tray. You can spread it a bit if you want panini size/shape etc.
  7. Bake in the middle of the oven at 150° C (300° F) for about 25 minutes – until they turn golden.

Variations: You can eat these as bread or use them as a bun for a hotdog or hamburger. You can also put different kinds of seeds on them before baking them, for instance poppy, sesame or sunflower seeds. One big bun can be used for a swiss roll: Add a generous layer of whipped cream and some berries. Make sure you roll when still warm or it will split. Add 1t cinnamon, ½ t mixed spice and ¼ cup finely chopped dates or raisins to the mixture, once cooked top with cream and berries.

You can view more of Emma’s recipes here.

You can also visit Primal-Life’s website here

Avoid bloating with a 180 superfood smoothie here

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    2 Responses to Guilt Free Healthy Bun Recipe

    1. Neil
      June 23, 2015 at 12:26 am

      Hey I gave this a try. Was looking forward to using it. They looked great but had some odd results: Weird texture and it tasted kinda fishy. I need to look at this a bit more.

    2. Emma
      June 23, 2015 at 11:37 am

      The fishy taste seems a bit weird, have never had that problem before…. I find them a bit eggy tasting if anything. They are not going to be like buns made with flour, not sure what you were expecting when it came to texture but I find them quite airy and light. Texture will vary depending on what you use as the ‘flour’, the psyllium husk can make them slightly grainy, I have used coconut 180 instead with really good results. Hope this helps.

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