Low-Carb Hot Dog Buns
Published July 11, 2020 • Updated February 20, 2026
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I tested this recipe a dozen times to create a keto bun that's soft inside, holds loaded toppings, and doesn't crumble. 3.4g net carbs per bun.
For years, cookout season meant eating franks with a fork or wrapping them in sad lettuce. I kept looking for a keto bun recipe that could actually function like bread, something sturdy enough to split open, flexible enough not to crack, and soft enough that my family wouldn’t notice. After multiple test batches, a few flat failures, and one very purple experiment (more on that below), this is the recipe I landed on.
My goal was specific: a bun that holds a loaded frank with toppings and doesn’t go soggy or crack apart. Early versions either puffed up beautifully in the oven and sank as they cooled, or came out so dense they were barely edible. Once I dialed in the ratios between almond flour, whey protein, and psyllium husk, everything clicked. The texture went from rubbery to genuinely bread-like.
The protein powder does more work than you’d expect. It builds a stable matrix that traps air during baking, which is how these buns get lift without yeast. The psyllium adds elasticity so the dough stretches instead of cracking. I tested batches with different ratios until the buns stopped collapsing after I pulled them from the oven.
I’ve tried a few store-bought keto buns and none have the right texture. Most are too crumbly or have that odd sweetener aftertaste. This recipe uses almond flour and whey protein for a neutral, bread-like flavor that works whether you load it with mustard and relish or keep it plain. My kids eat these without complaints, which tells me the flavor is right.
I make a batch almost every week during summer. They freeze well and reheat in about 90 seconds in the microwave (or 5-6 minutes in a 350 degree oven if you want a slightly toasted outside). I usually shape five from one batch, but you can go smaller for slider-sized portions. When I’m meal prepping for the week, I double the recipe and freeze the extras individually wrapped. The dough is forgiving as long as you shape it while it’s still pliable.
If you’re building out a low carb bread rotation, I have a few other recipes worth trying. My keto hamburger buns use a comparable dough base and work for smash burgers. For everyday sandwiches, my fluffy keto bread holds up to deli meats. The 90-second keto bread is what I reach for when I don’t want to heat the oven. And my keto biscuits are a completely different texture but just as good alongside a bowl of soup.
At 3.4g net carbs per bun, these fit comfortably into a standard keto day. I’ve served them at backyard cookouts and nobody asked if they were gluten free. That’s the test I care about.
Explore 681+ keto recipe videos with step-by-step instructions, tips, and tricks to make keto easy.
Ingredients
1 cup almond flour -
1/2 cup unflavored whey protein powder
-
2 tablespoons whole psyllium husk flakes
-
2 tablespoons golden flax seed meal
-
2 teaspoons baking powder
-
1 1/4 teaspoons xanthan gum
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1/2 teaspoon salt
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2 eggs
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1/4 cup butter, melted
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2 tablespoons sour cream
Step by Step Instructions
Step by Step Instructions
Mix dry ingredients
In a medium bowl, whisk or sift together dry ingredients. Sifting ingredients is preferred to get a finer texture.
- 1 cup almond flour
- 1/2 cup unflavored whey protein powder
- 2 tablespoons whole psyllium husk flakes
- 2 tablespoons golden flax seed meal
- 2 teaspoons baking powder
- 1 1/4 teaspoons xanthan gum
- 1/2 teaspoon salt
Finish dough
Add eggs, melted butter and sour cream to dry ingredients. Mix until combined.
- 2 eggs
- 1/4 cup unsalted butter, melted
- 2 tablespoons sour cream
Form into hot dog buns
Wet your hands with some water or oil in order to handle the dough. This will prevent the dough from sticking to your hands. Grab a handful of dough, form it into an oblong hot dog shape and place on a parchment lined baking tray. Continue with remaining dough. You can form your desired size. I can make about 5 normal sized hot dog buns with this recipe. Evenly place dough balls on the tray spacing about 1 inch apart.
Nutrition disclaimer
The nutrition information provided is an estimate and is for informational purposes only. I am a Doctor of Pharmacy (Pharm.D.); however, this content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before making any lifestyle changes or beginning a new nutrition program.
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Get My Macros (Free) →Frequently Asked Questions
Can I shape these into burger buns or sub rolls?
I've done both. For burger buns, I flatten the dough into wider rounds instead of oblong shapes. For sub rolls, I make them longer. The dough handles either shape without any recipe changes. I usually get 4 burger-sized buns or 3 sub rolls from one batch.
Can I freeze these buns?
I freeze them almost every week. My preferred method: bake first, let them cool completely on a wire rack, then wrap individually and bag them. They keep for about 2 months. To reheat, I microwave for 60-90 seconds or warm in a 350 degree oven for 5-6 minutes. You can also freeze the raw dough, but I find the texture is better when you bake first and freeze after.
Do I need baking soda in this recipe?
No. I get this question a lot because the recipe mentions acid balance. The baking powder handles all the lift here. Sour cream provides acidity that helps the baking powder activate fully. I tested batches with and without baking soda and saw no difference in rise.
Could I use coconut flour instead of almond flour?
I've tested coconut flour as a swap and the buns come out noticeably denser. Coconut flour absorbs significantly more liquid than almond flour, so the ratios don't translate 1:1. If you need a nut-free version, I'd increase the eggs by one and add an extra tablespoon of sour cream to compensate, but expect a heavier texture.
Can I leave out the protein powder?
I wouldn't skip it. The whey protein is what gives these buns their internal structure. Without it, the dough doesn't hold air bubbles and you end up with a flat, dense puck. I tried a batch without it early on and the results weren't usable. If you need a substitute, coconut flour is the closest swap, but the texture will be different.
Why did my buns come out flat or hard?
I've troubleshot this with dozens of readers and it almost always comes down to one of three things: expired baking powder, waiting too long to shape the dough after mixing, or packing the dough too tightly when forming. I shape within 2-3 minutes of mixing and use wet hands to keep things loose. Check the date on your baking powder too. If it's been open more than 6 months, replace it.
Why do my buns crumble when I fill them?
I reproduced this in my kitchen after seeing it in reader comments. The most common cause is using plant-based protein powder instead of whey. Whey creates a stronger protein matrix that holds the bun together under pressure. I've also seen crumbling when people use less than the full 2 tablespoons of psyllium or slice before the buns have cooled. Give them a solid 5 minutes on the rack before cutting.
No rise. Should there be baking soda in this recipe? This was already asked but not answered.
No baking soda is needed. The baking powder helps to raise the dough by creating air bubbles the protein powder forms a stable protein matrix to hold the bubbles in place.
Just wanted to make sure if why protein is gluten free.
Thanks
Check the bag or brand you are going to us. I believe Isopure is gluten free.
i have tried commercial keto buns bread and except unbuns they all spike my blood sugar.....sola hamburger bun my blood sugar went from 108 to 126
I don’t know what I did wrong. Mine did not rise much and they were hard. :/
Sometimes it might vary based on the ingredients, substitutions made or oven.
Can I sub or leave out the protein powder?
Unfortunately, I haven't experimented with any other substitutes yet.
I don't have unflavored protein powder, what can I substitute?
I haven't experimented with any substitutes yet, unfortunately.
Your nutrition facts listed - are they per bun, or for the whole recipe? I didn’t see any explanation on the whole page
It's per bun
Annie, I just made these tonight. While I enjoyed the flavor and firmness of them, they broke apart once the hotdog was added and handled. The only substitute I did was the 1 tsp psyllium powder. You mention both baking powder and baking soda but I only see powder in the ingredient list. Could that be what is causing thrm to crumble? Maybe I should try the ice cubes?
Hi there, this is a nice bun recipe. However, please advise: the amount of baking soda is not shown? How much should be used? Also, can you substitute the almond flour with coconut flour?
Many thanks
i don't have flax seed meal - can I leave it out entirely or is there a sub for it? I have SO much keto stuff in the pantry, I don't want to buy more unless I have to
I haven't tried it without it so I'm not sure how it will turn out. If you make it without, let me know!