Keto PSMF Buns and Sliders (Nut-free, & Dairy-free)
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Keto PSMF Buns and Sliders are a great way to have sliders without the carbs. They’re also nut-free, dairy-free, gluten-free, sugar-free, soy-free, low glycemic index (GI), nutrient-dense, and tasty!
As long as you don’t have an egg allergy, this may quickly become your go-to bun for keto hamburgers and sliders!
They are perfect for making Pulled Pork sliders!
What is PSMF?
PSMF is a low-carb, high protein protocol developed to help those that need to break through a weight-loss stall. It aids in rapid weight loss while preserving muscle mass!
PSMF stands for “Protein Sparing Modified Fast”.
It is a diet that produces similar effects to fasting, with the exception that you are still eating food and ‘saving’ your muscle.
Also see: Strength Training for Women
This protocol was apparently developed in the 1970s, but I first learned of it from Maria Emmerich, a veteran in the keto community, through her PSFM Bread recipe.
You know that all of us on keto are constantly searching for a way to enjoy bread without all the carbs!
Since the inception of Maria’s PSMF keto bread recipe, other keto food bloggers and vloggers have been experimenting with it and coming up with a variety of wonderful ways to use and modify the recipe.
Anita at Ketogenic Woman has a ton of PSMF recipes that she shares on her YouTube channel and on her website.
Related: Keto Yeast Bread Recipe
How to Make Keto PSMF Hamburger Buns
This particular recipe was inspired by Carnivore Angel’s PSMF Hawaiian Rolls.
- 1/2 cup egg white powder
- 1/3 cup allulose – You can technically substitute with another low-carb sweetener, but allulose produces THE BEST crust texture for this type of bread.
- 1/2 teaspoon salt
- 2 teaspoon cream of tartar
- 1 cup liquid egg whites – I use the egg whites from five whole eggs, then top off the difference with liquid egg whites from a carton.
- 5 egg yolks
- 1 teaspoon Pineapple extract – this is totally optional and only needed if you are going for the Hawaiian roll flavor. The recipe still works great and taste amazing with the pineapple extract.
- Avocado Oil Spray – for coating your scoop, spoon, or bowl when placing the rolls on the baking sheet. I prefer avocado oil to olive oil because it has a more neutral flavor.
I’ve tried variations of this recipe using both fast-rising yeast and nutritional yeast for added flavor but found they did not make that much of a difference, and so for simplification purposes, I’m omitting them from this recipe.
If you would like to add nutritional yeast, I recommend 2 tablespoons.
Mixing the PSMF Batter
You need a VERY LARGE bowl to mix the batter as the egg white mixture expands quite a bit while mixing.
I use a 6 Quart Kitchen Aid Stand Mixer and it’s just the right size.
First, preheat your oven to 325 degrees F.
Then separate 5 eggs (yolks and whites). You need a full cup of liquid egg whites, so top it off with liquid egg whites from a carton. Set both the egg whites and egg yolks to the side for now.
In your large mixing bowl, whisk together the dry ingredients (egg white powder, allulose, salt, and cream of tartar.
Then whisk in the liquid egg whites until well incorporated.
With an electric hand mixer or stand mixer with a whisk attachment, beat on high for 5 minutes. I do it every time for exactly 5 minutes.
Turn the speed on down to half and slowly mix in the egg yolks and pineapple extract. Once in, I usually bump the mixer speed back up on high for 10-15 seconds, but don’t go too long or your batter may fall.
Finally, use a spatula to turn the mixture over in the bowl to make sure the egg yolks are evenly distributed in the mix. The egg yolks add fat to the mixture, so you won’t have an even texture in your finished product if it’s not evenly dispersed throughout the mix.
Line a baking sheet with parchment paper, then using a large scoop or spoon that has been sprayed with avocado oil, scoop the batter into the pan with the buns just touching.
If there is space between the buns, then they will spread out and flatten. Trust me, I made this mistake with multiple batches before learning how to properly arrange the buns by watching other people’s videos making similar recipes.
Bake at 325 degrees F for 15, then turn the oven off and allow them to sit in the oven with the door closed for an additional 15 minutes.
The bun will fall if you pull them out of the oven as soon as they come out of the oven, rather than waiting for 15 minutes. Egg Whites do not handle such a drastic temperature change from being baked to being taken out of the oven, so they must be cooled off very slowly.
Related: Keto Comfort Food Swaps
A Few Notes on PSMF Breads
The flavor of these buns improves over time, although they look great when fresh out of the oven, they don’t taste their best right after they come out of the oven, but they do after a few hours.
Don’t try them right after baking because you might be disappointed. I prefer to make them at least one day ahead of time.
You can use a bread knife to cut the buns and/or sliders after they’ve cooled completely, but I find that an electric kitchen knife is the ideal option.
I just bought an electric knife a few months ago, and I’m not sure how I lived without one for so long.
It’s also ideal for slicing very thin slices of my amazing keto yeast bread, which is a family favorite keto bread recipe.
What Size Scoop for Keto PSMF Hamburger Buns and Sliders?
For the sliders, I found a 4 oz scoop, similar to what you see cafeteria’s use to scoop out mashed potatoes, works best.
But even a scoop that large wasn’t quite enough for a full-sized hamburger bun, so I ended up using a small 6 oz bowl normally used for something like clear soup.
But, I may try this 8 oz scoop that I found on Amazon next time!
How to Store PSMF Buns
These keep great in an airtight container or ziplock baggie on the counter for up to 4 days.
If you need to store them longer, I recommend pre-slicing the buns and then freezing them for up to 3 months.
I don’t like storing them in the refrigerator because the texture doesn’t stay as soft and fluffy.
Keto PSMF Hamburger Buns and Sliders
Keto PSMF Buns and Sliders are a great way to have sliders without the carbs. They're also nut-free, dairy-free, and gluten-free!
- 1/2 cup egg white powder
- 1/3 cup allulose
- 1/2 teaspoon salt
- 2 teaspoon cream of tartar
- 1 cup liquid egg whites
- 5 egg yolks
- 1 teaspoon Pineapple extract (optional)
- Avocado Oil Spray
- Preheat the oven to 325 degrees F.
- Divide your 5 whole eggs and set aside the egg yolks. Top off the egg whites with liquid egg whites to make 1 full cup and set aside.
- Whisk together the egg white powder, allulose, salt, and cream of tartar in a large bowl
- Whisk in 1 cup liquid egg whites until well combined, then beat on high with an electric mixer for 5 minutes.
- Turn the speed down to half, and slowly add 5 egg yolks and pineapple extract.
- Turn the speed back up for about 10-15 seconds to fully incorporate.
- Use a large spoon or spatula to gently turn over the mixture to make sure everything is well combined.
- Cover a baking sheet with parchment paper and spray with avocado oil.
- Spray your scoop (I use 1 cup measuring scoop for hamburger buns and 1/2 cup scoop for slider buns), then scoop batter onto the pan with the buns barely touching.
- Bake at 325 for 15 minutes then turn off the oven (but do not open).
- Set a timer for at least 15 minutes and let them sit in the oven till it goes off
Nutrition Information:Yield: 12 Serving Size: 1
Amount Per Serving: Calories: 62Total Fat: 3gCarbohydrates: 1gFiber: 0gProtein: 7g
I can’t wait to try this… after they have completely cooled off, say the next day, can you heat them a little in microwave (say 10sec)? Or do you have to keep them at room temperature?
You can heat them in the microwave, but I think they taste better at room temperature.
Hi, I’ve been trying to make these for ages and last night I finally did a successful one for the buns from following your recipe. I’m so happy . And so thankful that they’re so delicious after the crappy ones I’ve made in the past 😁. Do you have instructions to make it a loaf using this recipe? I was going to try half an hour at 325 degrees but I find the ingredients so expensive I want to make sure.
I’m still working on the full loaf version myself, lol….I’ll definitely create a new post and a new Youtube video once I do 🙂
Hi! Amazing recipe and I can’t wait to try it. Is there any substitute for egg white powder? It’s hard to come by where I live (Ecuador).
For this specific type of recipe, I don’t think there is a substitute for egg white powder.
Ive tried making this several times and it always comes out runny, not sure what I’m
Doing wrong it’s always after I add the yolks
Hey Karla, my husband has terrible luck making these too even though I don’t. And he’s using the same recipe, lol…..Make sure when whipping the whites, that you have your mixer all the way on high, and when adding the yolks, keep it on low and just barely mix it together and finish off the mixing with a spatula. This type of mixture is super finicky and tough to work with. It took me several failed attempts before perfecting it. I plan to make a Youtube video soon but need to finish up another project first.