5 Minute Low Carb Bun

Okay. Mark this day down on your calendar. I am doing a totally healthy blog today.

I know..I know... I have done healthy-eat-your-veggies blogs in the past but today's blog is different.

Why is it different?

It involves me going outside of my comfort zone with food and trying something new and scary (to me) and discovering (with a little tweaking) a recipe that is pretty darned fantastic.

A Low carb bun that is ready in under 5 minutes.

Okay...it maybe isn't your typical "bread" bun. But, if you are trying to eat healthier, especially less carbs, then this is surprisingly close to "real" bread.

At least, it is in my opinion.

And I have a few years of bread eating experience under my belt. Pun intended :)

5 Minute Low Carb Bun

Ingredients

2 tsp butter

1 egg

1 Tbsp water (scant)

1/2 Tbsp shredded Parmesan cheese

1 1/2 Tbsp almond meal

1 Tbsp flax meal

1/4 tsp baking powder

pinch salt

pinch garlic salt

pinch Stevia (or other sugar substitute such as Splenda)

Directions

In a standard cereal bowl, place butter. Microwave for 15 seconds (just to melt).

Add in egg and water, whisk with fork to combine.

Add remaining ingredients in order listed. Whisk well with fork or small metal whisk, until well combined.

Microwave, uncovered, for 1 1/2 minutes, until set. Cooking times will vary so start checking for doneness at about 1 minute 20 seconds. Batter should not have any wet looking spots.

Loosen edges with a butter knife and invert onto cutting board.

Inverted on cutting board. Don't be scared by the texture at this point. It changes when you toast it!

Let cool slightly and, using a sharp bread knife, carefully slice in half horizontally.

 Toast in a toaster oven or regular toaster until browned.

See, toasted it looks almost like "real" bread!

Continue to eat as you would a regular bread bun with your favorite sandwich toppings.

Are you ready for the good news?

If you follow the recipe above it is ONLY - 240 calories, 20 fat, 6 carbs, 11.5 protein. (Using Fitday )

Seriously....6 carbs! That's it!

A regular hamburger bun has between 18 - 35 carbs (depending on brand, size, etc...)

I had this for breakfast this morning:

A toasted 5 Minute Low Carb Bun with a scrambled egg, a little ketchup, and some turkey pepperoni.

Total calories - 340, fat - 26, carbs - 8, protein - 20!

Is that not one of the best breakfasts ever?

(Well, it is for me.....)

I felt like I was having an egg mcmuffin type sandwich for breakfast without the carbs. 

Don't get me wrong, I still have high fiber cereal or a fruit & yogurt smoothie for breakfast but now I have another healthy alternative. 

Healthy...and delicious!

UPDATE!! I made a super yummy portobello mushroom burger on this bun!

So the bun is 240 calories right? Add 130 calories for a slice of tomato, slice of cheese, and a portobello mushroom.... and you've got yourself a delicious burger for 370 calories.

Plus the fillers add 10 more protein (7 fat and 8 carbs too)!!

Holy H-E-double hockey sticks!!

Update number 2!! I made a regular burger with extra lean ground beef. I just wanted to share the photo to make you drool. You can use this bun for all of your sandwich/burger needs :)



FYI - DEFINITELY toast it!

I have never tried it un-toasted as the texture seems a little funky. By funky I mean chewy. By chewy I mean, not in a good way.

But, toasted, it is awesome :)