Ok, can I just start by saying that I am PSYCHED for this recipe. I have been playing around with a few variations and yesterday I made this batch, so I cooked up a cheeseburger with fried onions and an egg. Oh man, it was full on cheeseburger glory. The bread was moist and soft and it soaked up all the burger juices just like a "real" bun, but first a quick keto lesson…
What’s an MCT?
In short, a medium-chain triglyceride (MCT) is a unique fat molecule that gets it’s name from the amount of carbon atoms in the chain. What makes the medium-chain’s unique is that unlike their long and short chain friends, they are able to cross the blood brain barrier and will be absorbed directly through your intestines and blood, this means the energy gets to your brain FASTER, which gives you an immediate surge of brain power, focus and that euphoric energy MCT oil is typically known for. MCTs strains are commonly found in coconuts, which is generally the source of a (good) MCT oil.
This is why MCT Oil and coconut oil are often referred to as brain fuel…
The strain of MCT plays an important role too, but that’s a topic for another day. MCT supplements usually comes in two forms: oil and powdered. Well, after a bit of experimenting I’ve discovered that the MCT Powder makes a pretty great super ingredient for these rolls… that’s right sandwiches are back on the table and now they’re brain fuel.
It’s Memorial Day Weekend and I just had a delicious all American Cheeseburger on a healthy bun. A bun that didn’t taste like egg, it didn’t taste like a dried out rock… it actually tasted like a roll. I’m so excited to start eating burgers NOT wrapped in lettuce again. This made my weekend!
Overall I’d say this was pretty easy to make. You mix all the dry ingredients with a spoon, then the wet ingredients and then you bake. I am still pretty new to the baking world, but if these rolls were any indication I’d say I’m getting the hang of it. In regards to the ingredients, like I’ve mentioned before, doing as much recipe experimenting as I do I’ve cultivated a pretty wide variety of foods and pantry items, so I had pretty much everything available. But, these ingredients are the new flour, sugar, corn starch, etc. If you plan on doing a lot of high fat low carb recipes, I would highly consider investing in some of these ingredients.
A few ingredient notes:
- Baking Powder (not in recipe) is made from combining cream of tartar and baking soda, so if you don’t have either you can just use baking powder (google proper ratios)
- Psyllium Husk Powder, don’t use whole husks, if you do grind them. Psyllium Husk is a fiber that acts as a binding agent. I’ve seem some recipes say mix it with the wet ingredients but I prefer to mix it THOROUGHLY with the dry ingredients because you want it as evenly distributed as possible.
- Everything Seasoning is obviously optional but it’s awesome.
- Using egg whites as opposed to the whole egg will help the bread to rise and give it less of an eggy flavor. Use the extra egg yokes to make Hollindaise Sauce that you can put on top of eggs benedict with this bread… wowzers.
- MCT Powder, is brand of choice. I am going to test the limits and see how much I can add without losing any flavor, updates to come
- 2 cups Almond Flour
- ⅔ cup Coconut Flour
- ½ cup Psyllium Husk Powder
- ¼ cup MCT Powder
- 6 Egg Whites
- 2 Eggs
- 2 teaspoon Cream of Tartar
- 2 tablespoon Butter
- 1 teaspoon Baking Soda
- 2 tablespoon Everything Bagel Seasoning
- 1 teaspoon Salt
- 2 teaspoon Garlic Powder
- 1 ½ cups boiling water
- Preheat oven to 375F / boil water
- In a large mixing bowl add: almond flour, coconut flour, psyllium husk, mct powder, cream of tartar, baking soda, salt, garlic powder. Mix thoroughly! This is important, the psyllium husk will create little jellyish clumps if you don’t mix it well.
- Add eggs and egg whites and mix. Use a hand mixer if possible.
- Add boiling water and continue mixing. Keep mixing until you have a consistent, somewhat sticky, doughy texture. HOT TIP: Keep your hands WET. This will make rolling the dough much easier.
- Roll into evenly sized balls. The ones pictured were about 100g/3.5oz per cooked weight and a good burger bun size.
- Melt butter and brush each roll with melted butter and then sprinkle on Everything Seasoning, or seasoning of choice
- Bake the rolls for about 45-50 minutes.
- Let them cool off and enjoy!