How to Make VEGAN KETO GLUTEN-FREE BUNS (that TASTE amazing! not weird and gross)
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- čas přidán 11. 07. 2024
- Thanks to LMNT for sponsoring this video! Head to DrinkLMNT.com/MTK to get your free sample pack with any purchase.
Vegan keto bread that's also gluten-free? Oh yes, my friends. After all your requests for a wheat-free version of my vegan keto sandwich buns, weeks of testing, fails and more than one emotional breakdown, I give you this fantastic tasting gluten-free version!
In this video, I'll breakdown:
- the recipe
- the inspiration
- how to reverse engineer recipes from store-bought products
- nutrition facts
- and the cost benefit comparison
Did I leave anything out? Let me know in the comments please!
P.S. APOLOGIES! During editing, I cut the section out for the microwave version because the video was getting long but I forgot to delete the teasing section at the beginning at the same time. I will post that one separately. But if you don't want to wait, basically, you'll divide the full ingredients by 6 and microwave in a lightly oiled ramekin for 90 - 120 seconds depending on the power of your microwave.
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* LINKS *
VEGAN KETO GLUTEN-FREE BUNS printable recipe: mtk.fyi/VeganKetoGlutenFreeRolls
ORIGINAL VEGAN KETO SANDWICH BUNS (with gluten) video: • How to Make BREAD KETO...
UNBUN WEBSITE: mtk.fyi/UnBunVeganBuns
NONSTICK BAGUETTE PAN (affiliate link*): amzn.to/3H3s6pZ
same link but for Canada: amzn.to/3w4nrhb
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Thank you so much for this recipe. Great job. You are a scientist. Kudos to you. I have a question though, you mentioned making a smaller portion using a microwave at the beginning of the video (when you started to weigh the water), but then you didn't talk about it. Is it just me or did you miss that part?
Uuuhhhjj I meant to edit that teaser out. The video was getting too long so I cut that section. I'll make a separate post about it but basically, you divide the ingredients by six. Then microwave in a lightly oiled ramekin or cup for 90 to 120 seconds. All microwaves work at different strengths so you have to adjust the time. Just cook until the middle is set.
@@marystestkitchen Thank you so much. :) Really appreciate it. Will definitely try it out.
@@marystestkitchen Could you recommend the cooking time and temp if doing just one bun in a toaster oven? (I don't own a microwave.) Thanks, and thanks for this vid.
toaster ovens give more direct heat closer to the dough so I would MAYBE dial down the heat by 10-15 degrees but keep the cook time.
It's been a while since I've had a toaster oven though so take this only as a guess though
Thank u for experimenting for us celiacs cuz we are tired of spending more for less ❤️❤️ I can’t wait to make these!
You are so welcome! Hope you have fun!
I'm not vegan but I love your channel!!! She deserves more views, your recipes are so creative!
Thank you so much!!
I absolutely love your channel, Mary. I'm not even vegan - I just love watching you do science :D
Yay! Thank you!
This is my fav video you’ve EVER posted for this channel!!!!! 👏🏻😊
The details are so incredible and I appreciate you for that 🙏🏼
Also love the personal one on one.
Thank you 🏆😊
Wow, thank you! I appreciate YOU!
I absolutely love your dedication to recreate those expensive rolls at home! You’re a genius!
Thanks so much! 😊
This is amazing! I am impressed how you were able to figure out the ratio of ingredients from the unbun. That takes a lot of patience. I love all the healthy ingredients in this gluten free keto bun and it looks wonderfully soft and chewy. Congratulations, Mary! 👍
Thanks so much!
Nice job, Mary! These buns look delicious!
Thanks so much! 😊
You’re amazing ! I’m going to try this one too. Thank you so much. Love from Portugal 🇵🇹 ❤❤❤❤❤
I came here for the recipe but got super excited when you mentioned the cost comparison. Thank you for testing.
You are so welcome!
My mind is blown 🤯🤯 the fact you can reverse engineer products is amazing. You’re a genius!
You can do it tooo :-)
OMG it really is your voice... amazing in every way, talented chef and talented voice over artist. amazing.
You're too kind. Thank you so much for your sweet comment.
Thank you for this recipe! I am not vegan nor gluten free but I’ve been in search of a low carb bread that isn’t dense and doesn’t go flat and this, this miracle, is it❤️. I contemplated making your recipe for the same type bun with yeast, gluten, oat fiber etc. but I was pushed for time and honestly just wanted to try this simple looking recipe and I’m so very glad I did. I didn’t have the soy protein powder but I had whey protein powder so that’s what I used. I held my breath the whole time they were in the oven because I’ve had so many failures trying to make low carb bread, buns etc. These are spot on and I couldn’t be happier! Would love to know if a loaf could be made with this.. I’m thinking yes but not sure what the baking time would be. Again, thank you so much!!
You’re so thorough, well done 👍🏼
Thanks so much!
Mary, I really love your (what I call) “mad-scientist” approach to cooking. There should be an award of recognition, as people like you who do all the homework, are truly helping people to overcome the health challenges of our times. Also, making it so simple and accessible goes a long way to building confidence to try making these recipes on our own. Blessings from Kathleen of Canada 🇨🇦
Thank you Kathleen! I really appreciate your kind words :-)
oh shit, i can NOT wait to try this recipe. thank you so much!
Yay! I hope you have fun with it ❤️❤️❤️❤️
Thanks so much I can’t wait to make it 😊
Have fun!
So much work... thanks for doing the work for us... I'm sure you'll find a way to make it even more better
That's the plan!
These look and sound wonderful.
One thing that I would probably try is substituting Guinness for the water to give the yeasty flavor. Guinness is surprisingly low carb, particularly for a beer. It's 10 carbs per 355 ml, which is more than the liquid in the recipe, and that would be divided among 6 rolls. This would provide a yeasty flavor, and the carbination would add to the fluffy texture.
Interesting idea!
That sounds like it could work out well for a non-gluten free version. Unfortunately, it is based on barley. I don't know of any commercial gluten free stouts.
Amazing job! Thanks so much for sharing your thought process on this too. I was wondering about the soy protein powder. I oven-dried (not dehydrated) some okara - I was going to use it for a planting mix - and was wondering if the okara (blended to a powder maybe?) could be used instead of soy protein powder....just a thought. About the coconut flour...could I sub that for another flour like chick pea or rice or something I have in my cupboard? (it wouldn't be keto I'm guessing but would be vegan :) ) Thanks so much for all the work (and love) you put into these recipes!
Wow Mary you did it! Your amazing thank you for all your work. Better patent this recipe or someone will steal it!
Thanks!
Looks delicious! Thank you!
You are so welcome!
Hi Mary, I'm new to your channel, and love your tofu series. I was wondering if you have ever done a video/series on making gluten free breads with over the counter GF flour mixes? (Bob's Red Mill, King Arthur GF, etc) 💕
Thanks for the kind words, Robin! Unfortunately, those GF flours are much too high in carbohydrates for me so I won't be working with them going forward.
I agree....it is so cool the way you can recreate these recipes. I'm totally getting into this and the tofu diaries. Have you tried recreating the just egg? I tried the edgy veg's recipe. I suppose mung beans are too carbalicious. Anyway....this is cool. Thank you.
maybe one day :-) Thanks for watching!
YOU DID IT!!
Haha thanks. It was a long and arduous journey 😅
Compared to other keto and gluten free attempts at bread this looks so much more like normal bread. I don't need this recipe but I'm fascinated to see how it's done.
thanks for watching!
I didn’t have soy protein so I used the same amount of pumpkin seed flour. It worked just fine. 👍🏼🙂
Flour made from pumpkin seeds? Thanks for sharing :-) If you want to minimize the carbs, you might consider pumpkin protein powder next time too.
Yay! I've been excited for this video ever since you first mentioned it. This bread looks really tasty!
I noticed that the store-bought version called for cream of tartar. It may work in tandem with the baking powder to make the bread fluffier without adding additional liquid from the vinegar?
Thanks! I did include cream of tartar as well as apple cider vinegar as both were included in the original product
Excited to make your recipe,but i want to know how many tsp of cream of tartar,thanks
Though i couldn’t careless for gluten free stuff, but i still found your videos interesting. Thank you for all your work, Mary. Just an idea, have you considered applying to be the voice for books Mary? I just love your voice and the way you speak in these videos.
haha no. I'd rather not have a boss again
I just watched this video and looks wonderful, again you mention about protein powder and you can use pumpkin seeds to make the powder, can I possibly do that? Sorry I am pain just to have answers 🙏
Looks great Mary did I miss the microwave single serve section of the video? I’ve rewatch and don’t see it.
Sorry! I meant to edit that teaser out. The video was getting too long so I cut that section. I'll make a separate post about it but basically, you divide the ingredients by six. Then microwave in a lightly oiled ramekin or cup for 90 to 120 seconds. All microwaves work at different strengths so you have to adjust the time. Just cook until the middle is set.
I will be making these very very soon
yay!
Thank you so so much for sharing this recipe! I have a question however, can we substitute soy protein with whey protein?
I don't know about whey protein but I have used pumpkin seed protein and it worked the same way as the soy did.
How I wish I had the energy and a scale! Got covid for Christmas, spent New Year's in the hospital and now I'm so weak I can barely peel myself off my bed. I feel like I did when I had mono. I know I'm whining. I just want to do vegan keto because I think it might help me on so many levels. But I'm just too weak right now. But I'll keep watching!
Aw hope you feel better soon!
Thank you for the recipe! How long do these last on the shelf? Why’s the best way to store them?
Best eaten fresh but similar to muffins, they can be stored at room temperature for a day. But it's better the refrigerate so they can last longer. If you don't eat them in a couple day, I recommend freezing. Toast them before eating and they will be much tastier.
Genius!
aw shucks :-)
Thank you! I'm going to play with it to see if sunflower seed meal works in place of almond flour. (I have to be nut/dairy/gluten free, joy oh joy). :)
Sounds like a great idea!
I appreciate the little warning before the Nutrition Facts section, that's probably nice for people with disordered eating.
yep that's who it's for
Tackle low carb tortillas that are actually good.
hahah I have been trying. So far, I've made them LOOK good but TASTE BAD lol
Thanks for this recipe ! Do you think I could take out the Coconut Flour of this recipe since I can't have Coconut due to IBS ? What could I replace it with ? And could I replace the Olive Oil with Avocado Oil ? I dont like Olive Oil. Thanks again for this amazing gluten-free/keto baguette. Will have to buy some of the ingredients and try to make it.
Sorry I haven't tested without coconut flour. I would guess upping the psyllium husk to replace the coconut flour MIGHT work though. You can definitely replace the olive oil with avocado oil though
You could try real yeast to try and get more rise out of the buns, make em extra fluffy. I wouldn't know if that'll work.
I thought so too so I tested it before this video even came out. It didn't help so I didn't include it in the final recipe.
Is there something I can substitute in for the flax seeds? I'm one of those people that can taste flax and it's awful for me. So can you suggest a substitute? Would chia seed work for that?
Hi,thank you for sharing this :) Do you think hemp heart protein would work? Thank you 😊
I would guess so
@@marystestkitchen ,Thank you so much
Hi mary I run to see what you are up to again, lol but soy is not good until I'm so sure it is simply and again simply non gno, which will never happen so bye soy but loved tofu ,and yes I did jump on the lentils tofu better zero and yours with fava beans, I even put it on my Amazon list. SO YES I DO IT FOR MY HAMBURGER AND PIZZA, SOFT LIGHT AND FLUFFY BUT USE EGG FOR PROTEIN INSTEAD OR LENTILS.😊BIG THANK YOU.
Agree about soy protein.
Thanks for an excellent video. You are so thorough and accurate, really easy to follow. I just also want to compliment you on you beautiful and flawless skin, wow.
🤗🤗🤗 thank you so much!
Bulk barn baby!
love that place!
I wknder if pea protein powder would work?
Great recipe! Just noting that when you were measuring the oil with the scale you said 90 ml of oil but should've said 90 grams of oil.
To be fair, it's the same when we're measuring oil
@@marystestkitchen It's the same when we are measuring water but it doesn't apply to oil.
@@giselsilva It does though.
use club soda for your water instead of tap water i.e carbonated water
I might try that :-) Thanks for the suggestion
I was literally planning right now to make your previous recipe. The proteins... uuugh. This is setting me back.. I guess I'll just use the vital wheat gluten from the last one.
Hmm can't say I've tried that combination but would be fun to find out how that goes
@marystestkitchen isn't that what you used in your last keto bread version? I just meant, I planned today to make the version you made in Oct 2022, since I have all the ingredients. I only had to buy the wheat gluten which i was leary of. But dying for Keto Bread. This new version I have everything for except the protein. I have Paleo Valley Bone Broth Protein but afraid that won't do. 🤷🏽♀️ I don't understand baking chemistry enough to know if it'll work.
@@ayshaharley5665 Yeah sorry! I meant that I didn't try using vital wheat gluten in today's version of the bread (because it was always meant to be gluten-free). Sorry I have no idea how other protein powders will work. I only tested soy and pumpkin seed.
@marystestkitchen I'm so grateful! For your efforts. I'm sorry it had to come through your own health issues. And it's a shame it's not the normal way since it is so much healthier than conventional bread! I have hereditary rheumatoid arthritis so I really need this new recipe. I'm not really allergic to gluten but I think it could cause episodes of inflammation if I use it too often. Again I'm so excited to have found you!
Is vital wheat gluten safe for people with epilepsy/ seizures to eat ?!? I ask because I have been watching your videos recently and I have been wanting to make your bread recipe.
I have not seen any body claim a link between gluten and epilepsy and seizures so I'm sure it is fine. The only people needing to avoid gluten are those with celiac disease or food allergies/sensitivities to wheat or gluten-containing grains
@sarah, that's a question for your doctor. (No offense intended, Mary; you're clearly knowledgeable about food and health, but that's not the same as having trained to the degree level to be a health professional. Epilepsy/seizures are serious business; anyone who experiences them needs to talk with a trained, licensed professional.)
@@dw999people with cancer and any auto immune should also steer clear of gluten
Since not all liquids weigh the same, how does a scale know when there are 450ml in the container? My scale has a ml setting also but Ive never used it.
It doesn't sense volume if that's that you mean. For liquids commonly measured in the home kitchen (like water, eggs, milk, etc), 1 ml will weigh 1g.
@@marystestkitchen Oh! That makes sense. Thank you for clarifying :)
Can I use pea protein powder?
I think that should be okay
I’m not keto, but I’m diabetic so I do eat low carb. My niece is celiac so this would be great for any of our family gatherings. Low carb for me, GF for her, tasty for all! lol
If not vegan will a version with eggs be better GI?
No
I can not eat soy? Can I replace with whey protein isolate?
Sorry! The only other protein tested was pumpkin seed protein. I can't tell you how others will work
@@marystestkitchen ok thank you
@@ladyk6425 I used whey protein isolate because I didn't have soy. Worked like a charm ❤️
Can we eliminate coconut flour?
Someone asked that earlier and she said try replacing it with psyllium husk.
@@m.taylor thanks
not sure tbh
I don't have any fibre can I replace it with oat flower?😂
No, there are no proven substitutions in this recipe.
Very interesting indeed. However, is the soy protein mandatory for this recipe? Would it be possible to bake this keto bread without proteins at all?
It's possible, I'm sure. Just haven't tested that since this recipe was focused on reproducing the unbun as closely as I could
I’m not even gluten-free or Keto, but I’m so impressed 🫶🏽
I appreciate you!