Almond Buns

We’ve been looking for substitute bread recipes since we started keto, and have tried a few different ones with varying levels of success. We found this recipe for almond buns here on Caveman Keto’s site, where he has posted the results of the different faux bread recipes he has been trialling.

The recipe was really easy to make and tastes great. It even smells great when the buns are cooking in the oven. We’ve also found the buns really versatile…so far we’ve eaten them plain, with butter, with jam, with jam and whipped cream, with eggs benedict, and as the bread for toasted cheese sandwiches. And we still have lots of other things we want to try them with. Thanks Caveman Keto – we love them!

The recipe calls for a Muffin Top pan for cooking the buns in, and I was worried that they might not turn out well when I used pan for large size muffins instead (I couldn’t find a Muffin Top pan initially). When I used the large size muffin pan the buns came out smaller and thicker, which meant that they’re a bit small for burger buns or similar. However, the smaller size did mean that we could cut each one in half and get a smaller sandwich with less calories. Since finding a couple of muffin top pans we’ve been making 8 buns per batch and they’ve been coming out great – reasonably thin and a really good size for putting toppings on.

low carb almond buns - suitable for keto, paleo, atkins diet

low carb almond buns - suitable for keto, paleo, atkins diet


  • 75 g (2.6 oz or 3/4 cup) of almond meal/flour
  • 2 large eggs
  • 75 g (2.6 oz or 5 Tbsp) of unsalted butter
  • 1 tsp of salt (leave this out if your butter is salted)
  • 6 drops of liquid sweetener (I used EZ-Sweetz), optional
  • 1.5 tsp of baking powder


  1. Preheat the oven to 180 C (350F).
  2. Combine the dry ingredients in a bowl.
  3. Whisk in the eggs.
  4. low carb almond buns - suitable for keto, paleo, atkins diet

  5. Melt the butter. Add it to the mixture and whisk.
  6. Divide the mixture equally into 8 parts, and place into a greased Muffin Top pan or equivalent.
  7. low carb almond buns - suitable for keto, paleo, atkins diet

    low carb almond buns - suitable for keto, paleo, atkins diet

  8. Bake for 12-17 minutes. The time varies by oven so watch them the first time.
  9. Let them cool on a wire rack.

Nutritional Info:

Calories Carbs Fibre Net Carbs Fat Protein
Almond meal* 461 3 0 3 41 20
Eggs 154 0 0 0 11 14
Butter 545 0 0 0 60 0
EZ-Sweetz 0 0 0 0 0 0
Baking powder 8 2 0 2 0 0
Total 1,168 5 0 5 112 34
Per serving (1/8) 146 1 0 1 14 4

* My almond meal packet does not list any dietary fibre and so I have not shown any in the summary here. However, per the original recipe here at Caveman Keto’s site there is a dietary fibre component.


  1. Koreanmeow says:

    I made these last night. They turned out well, kind of like cornbread in texture. I only had large muffin tins and so I made six that turned out like scones. They were definitely a great bread substitute! Thanks!

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  3. These are an OK bread substitute, but as a former bread-o-holic, it doesn’t completely do the trick. I wish there was a way to eliminate the eggy whang. I even substituted water for the egg whites. Oh, well. I will still use these for my own version of an egg McMuffin😊

    • I’ve read that if you will leave your eggs out of the refrigerator for 30 min before making the bread, it helps with the eggy taste. Haven’t tried this yet, but plan to.

  4. I only have fun molds, so I made two hamburger buns with this recipe. Next time I may just make three. But, texture was like a regular bun and so fewer carbs than gf buns. Right now trying to make sub bread.

  5. Made the sub buns. Again had a sub mold. Not bad, a little of a salty aftertaste, but the filling covered it up. Very delicate but a good vessel for a sub. 20 carbs for hair of one. Just made one long one with this recipe.

    • I’m reading the nutrition table to be 5 carbs for the whole batch, not for each of 8 servings. This would make it less than 1 carb per serving or 2.5 for half of a sub bun.

  6. For half of one not hair

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