Over the weekend, my wife Feyma made me something new and delicious. A Keto Cheeseburger!
Let’s see, cheeseburger… meat, that is certainly good on keto… cheese, that is also good… veggies and other “extras” on the burger, that is fine. Oh, the bun! What about the bun? That is a big NO-NO! No bread, no pasta… anything with wheat has high carbs, which are a big problem. On an average day lately, I am eating between 5 grams to 10 grams of carbs and no more! A hamburger bun would be half a week worth of carbs for me!
Generally, I am OK with eating very few carbs, it is pretty easy for me, and I can feel the effects on my health, I feel great. When I first started on Keto, I missed potatoes, bread and such. We have come up with a few substitute type items for bread, low carb versions and such, but they were always just “OK” never “really good”.
Feyma recently found a recipe for a hamburger bun that used things like flax seeds, almond flour and other things (recipe is below). She made a hamburger bun this way on Sunday. The total carbs for this bun are 12 grams of carbs per bun, there it also includes more than 5 grams of fiber, so the net carbs are only 7, or a little less! That is a very good substitute, perfectly acceptable amount of carbs. But, the key questions were… would it taste good? How would the texture be? Would it fall apart or hold together nicely?
Well, when she served the cheeseburger to me… wow! It was great. The flavor was excellent, a very “multi-grain” type flavor that I really enjoyed. The texture was great, and they held together nicely, even when loaded with meat, condiments and other toppings. Great Keto Meal!
Before eating dinner my blood sugar was 110, which is very good, normal. Two hours after eating, when you expect blood sugar to peak… my reading was 131, which is still normal even if I had not eaten! Wow, you can’t beat that.
Here is the recipe for the keto buns (you could also make regular bread):
1 1/2 cup almond flour
1 cup ground flax meal
1/3 cup psyllium husk powder
2 teaspoon garlic powder
2 teaspoon onion powder
2 teaspoon cream of tartar
1 teaspoon baking soda
1 teaspoon salt
5 tablespoons sesame seeds
6 large eggs
1/3 cup warm water
1) Preheat oven to 350ºF.
2) In a mixing bowl put almond flour, ground flax meal, psyllium husk, garlic powder, onion powder, cream of tartar, baking soda and salt. Mix them together and make a hole in the middle.
3) In a separate bowl whisked all 6 eggs and beat a little. Pour it on the dry ingredients. I use the spatula to mix the dry and the eggs together.
4) Add the warm water and keep mixing until well combined.
5) Using a spoon or your hand, make the buns and place them on a baking sheet with parchment paper or a silicone mat. Sprinkle sesame seeds on top of the buns.
6) Bake in the oven around 45-50 minutes or until the buns become brown. Keep an eye that the bun will not burn.
Makes 5 buns.