Keto Almond Buns for a Healthy Gut and Stable Blood Sugar! 🥚🌱

Keto Almond Buns for a Healthy Gut and Stable Blood Sugar! 🥚🌱

Hello, friends! 💚 Today we have an incredibly healthy and delicious recipe - keto buns that will not only delight you with their taste, but also support gut health and help control blood sugar!

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Total: ~2835 kcal
👉 Makes about 8 buns, which means: Caloric content of one bun: ~355 kcal
Total: ~2835 kcal
👉 Makes about 6 buns, which means: Caloric content of one bun: ~472 kcal

⚕️ Health problems for which the recipe may be useful:
Be sure to consult a doctor before use‼️

Insulin resistance and type 2 diabetes 🩸
The buns do not contain sugar and wheat flour - the low glycemic index helps to avoid spikes in blood sugar levels.

Indigestion and SIBO 🧬
Psyllium and almond flour are rich in fiber, which maintains the health of the intestinal microflora.

Celiac disease or gluten sensitivity 🚫🌾
The buns are completely gluten-free - safe for those with gluten intolerance.

🌿 Benefits of ingredients:
Almond flour
✅ Source of vitamin E and magnesium
🔹 Improves skin condition
🔹 Maintains heart and vascular health
🔹 Regulates blood sugar levels

Psyllium (plantain husk)
✅ Rich in soluble fiber
🔹 Improves intestinal motility
🔹 Promotes gentle cleansing
🔹 Reduces "bad" cholesterol

Eggs
✅ Protein, vitamins B12 and D
🔹 Support the brain and immunity
🔹 Promote satiety without glucose surges

Olive oil
✅ Omega-9 fatty acids and antioxidants
🔹 Strengthens blood vessels
🔹 Maintains heart health
🔹 Reduces inflammation in the body

Apple cider vinegar
✅ Helps control levels sugar
🔹 Reduces appetite
🔹 Maintains digestive health

Mozzarella and Parmesan (in moderation)
✅ Calcium and protein
🔹 Maintains bone health
🔹 Improves metabolism

Sesame
✅ Rich in zinc, calcium and fiber
🔹 Strengthens bones
🔹 Improves digestion
🔹 Maintains hormonal balance

🎬 Try making these buns - delicious, healthy and suitable for the keto diet!
📝 Share your impressions in the comments, like and don't forget to subscribe so you don't miss new recipes! 💬👍

INGREDIENTS (makes 6 buns):
DRY INGREDIENTS:
2 cups fine almond flour (224g) – Bob's Red Mill or King Arthur
2 tablespoons psyllium powder (16g) – Now Foods or Anthonys
1 tablespoon baking powder (14g)
a pinch of salt
dried garlic
basil

WET INGREDIENTS:
3 large eggs, room temperature (150g)
1/4 cup olive or avocado oil (60ml)
1 tablespoon apple cider vinegar (15ml)

CHEESE BASE:
7 oz low-moisture mozzarella (170g) – Polly-O or Kraft
1/3 cup grated Parmesan (33g) – Kraft or BelGioioso
2 tablespoons butter butter (28g)

STEP-BY-STEP INSTRUCTIONS
PREPARE
Preheat oven to 350°F (175°C). Use a separate thermometer to make sure the temperature is accurate.
Lightly grease a muffin tin or line a baking sheet with parchment paper.
All ingredients should be at room temperature (65-70°F / 18-21°C).

MAKE THE CHEESE BASE
In the microwave or over low heat, melt the mozzarella, Parmesan, and butter until smooth. IMPORTANT: Heat slowly, stirring every 20-30 seconds to avoid overheating.
The cheese mixture should be completely melted, but not boiling. It should stretch easily when lifted with a spoon, forming long strands.

MAKING THE DOUGH
In a large bowl, whisk together all dry ingredients until smooth.
In a separate bowl, beat eggs until lightly foamy, then add oil and apple cider vinegar.
Add egg mixture to dry ingredients and stir until partially combined.
Fold melted cheese mixture into dough.

Knead dough vigorously for 2-3 minutes until smooth, I use an immersion mixer to do this. It will be sticky but should hold its shape.
Let dough rest for 5 minutes to allow psyllium to fully hydrate.

SHAPING AND BAKING
Wet your hands with cold water and divide dough into 6 equal pieces.
Shape into smooth balls and place in muffin tins or on baking sheets, 2 inches apart.
Slightly flatten tops to ensure even baking.
Sprinkle with sesame seeds.
Bake at 350°F (175°C) for 35-40 minutes, until golden brown.
Let the buns cool in the pan for 5 minutes, then transfer to a wire rack to cool completely.

🧊 Shelf life and storage conditions for keto buns:
📍 In the refrigerator

Shelf life: up to 5-6 days
Store in an airtight container or zip-lock bag.
Before serving, you can slightly warm them up in the oven or in a frying pan - the taste will become brighter.

📍 In the freezer
Shelf life: up to 2 months
Freeze in separate bags or with parchment between the buns so that they do not stick together.

Defrost in the refrigerator or at room temperature, then reheat.

🛑 Do not leave at room temperature for more than 1 day, especially if the room is warm - the cheese and eggs in the composition can quickly spoil.