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Aunt Rocky’s Onion Rolls (LCHF)

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Level: Easy

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Description

Sturdy enough for burgers, yet soft and light enough for a sandwich. They can be toasted in a toaster oven or skillet. They travel well, either fresh or frozen, and then refrigerated when you arrive at your destination. These buns do not have a cheese taste. The oat fiber gives them a bread taste and texture. Suitable for gluten-free, Atkins, keto, lchf, low carb, diabetic, low glycemic.

Ingredients

  • ½ cups Blanched Almond Flour
  • ¼ cups Flax Meal (either Brown Or Golden)
  • ¼ cups Isopure Unflavored, Unsweetened Whey Protein Powder
  • 1 Tablespoon Gluten Free Oat Fiber (I Use Lifesource)
  • 1-½ teaspoon Rumford Baking Powder (or Other Gluten Free)
  • ¼ teaspoons Onion Powder
  • 3 Tablespoons Organic Valley Cultured Cream Cheese, Softened
  • 1 Tablespoon Coconut Oil, Melted
  • 2 whole Eggs (large)
  • 1 teaspoon Bragg's Cider Vinegar
  • ½ cups Kraft Monterey Jack Cheese, Shredded
  • ½ cups Lucerne Part Skim Mozzarella, Shredded
  • 1 Tablespoon Thai Fried Onions, For Topping (optional, See Note)

Preparation

Preheat oven to 350ºF. Cover large baking sheet with Silpat or parchment paper. Set aside.

In a small mixing bowl, whisk all of the dry ingredients and set aside.

In medium mixing bowl, soften cream cheese and coconut oil in microwave for about 20 seconds, or until you can whisk it smooth. Beat in eggs and vinegar until everything is mixed well. Add shredded cheeses, and mix again. 

Add the dry ingredients, and stir with large mixing spoon until everything is mixed well. Using your large mixing spoon, scoop batter onto prepared baking sheet into 8 mounds of equal size. The buns will not spread much, and will not rise, so what you see is pretty much how they are going to come out. Shape if necessary.

Crush some of the Thai fried onions between your fingers, and sprinkle some on top of each bun. Bake 18–20 minutes. Rolls do not brown much. They are done when the center is firm to the touch.

Remove from oven and transfer to wire rack to cool. When completely cooled, split horizontally with thin serrated tomato or steak knife. It’s much easier to do this now than later when you microwave one to warm it.

Store in zip bags on counter for 3–4 days, or in refrigerator for up to 10 days. May be frozen and pulled out as needed. To defrost, microwave for about 15 seconds.

Note: Thai fried onions have no breading, they are just red onion fried in palm oil. I find them at a local Asian market. They are also available on Amazon. If you can’t find them, omit. The buns will still be good.

Recipe inspired by Gluten-free Grain-free Sandwich Buns from Buttoni’s Low-Carb Recipes.

Nutritional information (estimates are per serving based on exact ingredients I used, calculated with a free online recipe analyzer): Calories 165, Total Fat 13 g, Saturated Fat 6 g, Sodium 210 mg, Potassium 43 mg, Total Carbohydrate 4 g, Dietary Fiber 2 g, Net carbs 2g, Sugars 0 g, Protein 11 g. Macros: 69% fat, 26% protein, 5% carbs.

© October 16, 2016 Roxana Lopez for Aunt Rocky’s

For more low carb/keto recipes and cooking tips, look for Aunt Rocky’s Low Carb Recipes Group on Facebook.

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