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Coconut Flour Keto Ciabatta Buns

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Coconut Flour Ciabatta Buns

I found this Coconut Flour Ciabatta Buns recipe from the lovely NZ food blog petite-kitchen.com. The good thing about these buns is:

  • the high level of fiber brought by the psyllium husk. Psyllium husk is actually 100% fiber because all the carbs are fiber. Ceres organic Psyllium husk contains 100g of carbs and 100g of fiber.
  • Coconut flour is a perfect flour for diabetic because it contains fewer carbohydrates than all-purpose flour *and also bring lots of fiber. The composition of the ceres organic coconut flour is 62g of carbs, 9g of sugar, 40g of fiber. *All-purpose contains 72.5 g of carbs and this figure include only 2.7 g of fiber.

Coconut Flour is particularly expensive and I am buying the Ceres Organic brand in New Zealand.

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For New Zealand diabetics I found this file made by the ministry of health really useful to know the nutrition panel of ingredients. It is really useful to analyze the nutrition panel of ingredients before buying them from the supermarket. It is an awesome shopping list helper for diabetics. The must of this list is that it includes manufactured products like griffins biscuits etc not only raw ingredients like flour.

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Of course, you need to understand the nutrition panel first but I will write a post about this later. First look at these beautiful ciabatta buns!

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It tastes like coconut so I will not recommend them as a burger bun.

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They are better served with butter, homemade fruit compote, or a little bit of low sugar jam or for non-diabetics with my hazelnut spread. Enjoy !!!

Recipe Card

Keto ciabatta buns

Coconut flour ciabatta buns. A simple, tasty Keto Ciabatta bun recipe with only 4g of net carbs per bun!
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Author: Carine
4 buns

Ingredients

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Instructions

  • Mix all the dry ingredients in a bowl.
  • Add the vinegar and white eggs at the same time.
  • Stir to form a ball while adding the boiling water.
  • Form a ball of dough. I made 4 balls but it is up to you. The smaller it is, the quicker it will be baked.
  • On an oiled baking tray add dough ball.
  • Sprinkle raw coconut flour on the top.
  • Bake 25-30 minutes at 160°C or until golden brown on the outside.
Psyllium husk: don't use Metamucil fiber supplements in my recipes, this is not the same product as whole psyllium husk fiber. Metamucil is a husk powder that is not suitable for baking keto bread. It will turn the food dry, purple, or blue.
Tried this recipe?Mention @Sweetashoney.co
Nutrition Facts
Keto ciabatta buns
Amount Per Serving
Calories 90 Calories from Fat 18
% Daily Value*
Fat 2g3%
Saturated Fat 2g13%
Sodium 398mg17%
Potassium 49mg1%
Carbohydrates 11g4%
Fiber 7g29%
Sugar 1g1%
Protein 5g10%
Calcium 8mg1%
Iron 1mg6%
Net Carbs 4g
* Percent Daily Values are based on a 2000 calorie diet.

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    4 comments
  1. I just made these. I had to bake for at least 10 minutes longer and even then they were still a little moist inside. Also I found that they needed salt as they were pretty tasteless. I will still make them again but with a few tweaks. Thanks

    • Hi Caryn, I totally agree with you salt maybe a great addition in this recipe. It is not a recipe I made up myself. As I said in the post it is a recipe I tested from another lovely health foodblog. I also ended up with a moist centre at first but now I manage to get the right texture after making them again and again. Thanks for your kind words.
      Carine.

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