Discover the benefits of baked low carb goods and two simple low carb buns & bread recipes
Bread and buns simply belong to the Western breakfast culture. It’s really great to sit at a table with the family and bite into the crispy rolls. Thus, I want to share two simple low carb roll recipes with you today.
If you switch from a carbohydrate-rich diet to low carb, then you are probably asking yourself the following questions: What alternative do I have to my beloved slices of bread? You can find the alternative here: Low Carb Buns.
Buns from the bakery – what’s wrong with that?
Bread and rolls from the baker often have a bad reputation. Don’t get me wrong, I sill love to stroll by the local bakery and deeply inhale the fresh and aromatic scent of baked goodies. It is just great for the soul and brings back memories of my childhood.
You will certainly feel the same way: Especially at the age when you could hardly look over the counter, the nice baker’s wife often gave you a fresh roll with a friendly smile.
A visit to the bakery is, therefore, associated with wonderful experiences and memories, so you shouldn’t necessarily have to avoid it.
But with daily consumption, there are some problems that I would like to briefly explain to you. I already wrote about this in the article Low Carb Breakfast. But here you can find the basics explicitly again on the topic of buns:
Problem 1 – gluten
Classic breakfast/dinner rolls contain high amounts of gluten, a protein from wheat or other cereals. This ensures that our rolls bind well and become fluffy. Gluten is great for consistency, but it also has one major disadvantage.
The majority of people are sensitive to the gluten component gliadin. Incidentally, this also includes people who have no celiac disease. Current scientific evidence exists for this.
This sensitivity goes hand in hand with a risk of inflammation and diseases such as diabetes, multiple sclerosis, psoriasis or rheumatoid arthritis.
Since I do not want to go into the gluten topic so much in this post, you will find an interesting article here:
If you want to work around this problem, it makes sense to bake low carb rolls without gluten. You can find out how to do this in the recipes below.
Problem 2 – lots of carbohydrates
If you are looking for low carb rolls, then you are at the wrong address at the bakery. However, some bakeries offer bread and buns without carbohydrates, but these mostly consist of an even higher proportion of gluten.
Since this is a protein, the amount of carbohydrates is naturally reduced. It worsens, however, the condition mentioned in the first-mentioned problem.
Classic baked goods contain about 52 g carbohydrates per 100 g. This ensures a rapid rise in blood sugar, especially if we still smear jam on it.
On the one hand, this ascertains that you will soon get cravings again, and on the other hand, too many carbohydrates usually only migrate to the fat deposits.
In combination with physical inactivity, this effect intensifies.
Problem 3 – empty calories
Classic rolls have about 300 calories per 100 grams. Low carb rolls tend to have similar values, but they contain more important nutrients.
Especially the light bead has many empty calories. Since wheat cultivation is heavily based on mass culture and the soils are always poor in nutrients, you can unfortunately only count on a few ingredients. Apart from carbohydrates, there’s not much in it anymore.
However, your body relies on a large bouquet of vitamins, minerals, proteins and good fats. Even baked low carb rolls can be a good alternative.
Low carb buns – the healthy alternative?
Advantage 1 – more nutrients
Low carb buns contain more important nutrients. You can determine the quality of the ingredients, such as flax seeds, kernels, eggs, curd cheese, coconut flour or nut flour.
This variety of ingredients ensures a broader nutrient profile from valuable fats, vitamins (vitamin A and vitamin B) and minerals (magnesium, zinc, calcium).
In addition, the proportion of proteins is significantly higher and more widely distributed – so your body receives a larger supply of valuable amino acids.
Advantage 2 – more stable energy level
Due to the lower proportion of carbohydrates, the influence on the blood sugar level is not so high. The blood sugar does not shoot up so quickly in the case of rolls without carbohydrates but remains at a stable level. This has the advantage that your energy level remains constant and the calories consumed are better used.
Advantage 3 – control
Buns, in particular, have the disadvantage that we often swallow them down and don’t think about how many empty calories we’re pushing down.
It is very easy to eat a lot of rolls because they contain little substance and are very cheap. As a result, we often have an oversupply of them at home.
If you prepare your low carb buns yourself, you have full control over this food. You determine the ingredients and the amount that you prepare. This will help you develop a higher appreciation for this food.
When we prepare our food ourselves, we take it much more consciously when eating. This ensures that we usually eat less food and are much happier with it. This avoids unnecessary hunger bangs and hasty eating habits.
Recipe for low carb rolls
Low carb buns classic
150 g almond flour or flaxseed flour
25 g ground psyllium husk
25 g sunflower seeds or flax seeds
2 tsp baking powder
1/2 tsp salt
About 200 ml of hot water
Sesame seeds to sprinkle the buns if desired
Mix the dry ingredients together first. Then you beat the 3 eggs until stiff and blend them together with the other ingredients. If you add the water afterward, you should knead the dough until you get a sticky mass. Let the dough rest for about 15 minutes and then shape your low carb buns.
You can still sprinkle them with sunflower seeds or flax seeds.
Then bake the rolls at around 350 degrees Fahrenheit for about 45 minutes.
Low carb bun without egg
250 g curd (low fat)
20 grams of linseed
20 g oat bran
20 grams of chia seeds
15 g oatmeal
8 g locust bean gum (carob gum)
30 ml of sparkling water
Mix all the ingredients together and let the dough steep for about 15 minutes. Then bake the low-carb rolls without eggs for 45 minutes at 300 degrees Fahrenheit.
As you can see, as a low carb consumer you don’t have to do without anything. With the simple low carb roll recipes, you can enjoy your Sunday morning as usual. The advantages lie in qualitative ingredients, higher nutritional values and also a more conscious use of food.
Of course, the topping of your rolls also plays a major role. It is, therefore, best to pay attention to low-carb ingredients for your toppings. You can also treat yourself to a good coffee while enjoying your home-baked rolls.
Please, share your own experience with low-carb goods, and if you’ve tried our recipes, then tell us how you liked the results.
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