HOW TO MAKE KETO SUNFLOWER SEED BUNS (VEGAN) – EGGLESS, LIGHT, SOFT, FLUFFY & CRISPY WHEN TOASTED


This was one of the hardest eggless buns to develop and it took me about 6 attempts to get the right ratio. The most challenging was the amount of water. When the water was too much, the buns will swell too big during baking then become hollow inside. So I had to keep reducing the amount of water until I got the right ratio. Normally, eggless keto bread or buns require more liquid to compensate for the eggs and they do not rise as much as non-vegan bread due to the lack of protein. But boy of boy, this was different as it did not require much more liquid and I had to reduce the amount of baking powder too otherwise, it will rise too much during baking. So with less water and baking powder, the buns still rose nicely and are so light, airy, soft, fluffy and crispy when toasted. Hence, this is officially the best keto vegan buns that I have ever made. It is comparable or even slightly better than the non-vegan version in terms of texture. So even if you have no problem with eggs, this will save you some money from the cost of eggs and it is essentially the cheapest keto bread that you can ever make in no time and with great texture and taste. After this, I will attempt to make the loaf version so wish me luck !

Sunflower seed is a great alternative for low carb baking as it is not only cheap but quite low in net carbs too. It has a slightly nutty and neutral flavor hence, it should be well accepted. It makes a great replacement for other low carb flour such as almond flour with a 1:1 ratio.

Sunflower seeds are versatile seeds that are technically a fruit. These tiny sunflower seeds are loaded with many nutrients. Sunflower seeds especially have a huge amount of vitamin E and selenium. These vitamins are worked as the antioxidants that can protect our body cells against free radicals damage. Also, these play a role in various chronic diseases. In addition, these sunflower seeds are an excellent source of beneficial plant compounds such as phenolic acid and flavonoids. These can also function as the antioxidants. When the sunflower seeds are sprouted, their compound of the plant increased.

During my early experimentation with ground sunflower seeds, I was surprised to discover that the bread turned green. It turns out that they contain chlorophyll, also known as chlorogenic acid which reacts with the baking soda in a recipe when heated and once the product cools, it turns green but still edible. Hence, it’s best not to use baking soda with ground sunflower seed unless you do not mind the color change.

The recipe can be viewed and printed at this link;

https://docs.google.com/document/d/13xnKR1kyFENuyzckNhp211X34AY5uK04qTbS7A2xaJk/edit?usp=sharing

NUTRITION INFO
[ Total Servings = 4 X 90 g each ]
Per serving ;
Total Carb = 8.4 g
Dietary Fiber = 6.2 g
Net Carb = 2.2 g
Calories = 85
Total Fat = 5.6 g
Protein = 2.2 g

INGREDIENTS (FOR BEST RESULTS, WEIGH THE INGREDIENTS)
DRY INGREDIENTS
Ground Sunflower Seed = 150 g / 1 1/4 cup (Use raw sunflower seeds and do not roast them. Refer to the video on how to grind the sunflower seeds.)
Baking Powder = 4 g / 1 tsp (If using double acting, reduce amount by half)
Salt = 1/2 tsp
Psyllium Husk (Ground until half its original volume and weigh after grinding) = 27 g / 3 tbsp
(Note: If using pre ground psyllium powder, start with 1 tsp and add a little gradually until the dough is just firm enough to shape. Do not add too much as the buns will be denser, wetter and stickier. Please see this video about psyllium husk and powder for better understanding and success – https://youtu.be/_bnCwudgFt4)

WET INGREDIENTS
Apple Cider Vinegar = 10 ml / 2 tsp
Hot or boiling water = 170 ml / 0.7 cup

DIRECTIONS
1. Preheat the oven at 350F or 180C.
2. In a bowl, mix all the dry ingredients until well combined.
3. Add all the wet ingredients and mix until a dough is formed.
4. Wet your hands for easier handling as the dough is quite sticky.
5. Divide the dough into equal portions. In the video, I divided the dough around 90 g each. Hence, it yielded 4 buns.
6. Shape the dough into balls and place them on a baking tray lined with parchment paper.
7. Top with sunflower seeds (optional).
8 Bake at the lowest rack for about 20 to 30 mins. The buns are done when they feel light to the touch and sound hollow when you tap on their sides.
9. The best part about buns is that you could eat them while still warm and it’s heavenly with a spread of butter or homemade keto strawberry jam (see video on Keto Strawberry Jam – https://youtu.be/2Lsw6LRuG5E ). They also make great sandwiches or burger buns. And they are so crispy when toasted.
10. These buns can be stored at room temperature for a few days if you have a cool and dry climate otherwise, its best to refrigerate them earlier. They can be refrigerated up to 1 week and frozen for months. It’s best to wrap the buns in parchment paper to prevent moisture from forming before refrigerating.

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