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Coconut Flour Keto Ciabatta Buns

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4.91 from 231 votes
By Carine - - 4 Comments
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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!

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

4gNet Carbs
4.91 from 231 votes
Prep Time: 10 mins
Cook Time: 30 mins
Total Time: 40 mins
Net Carbs 4g
Fat 2g
Protein 5g
Calories 90kcal
Author: Carine Claudepierre
4 buns
Coconut flour ciabatta buns. A simple, tasty Keto Ciabatta bun recipe with only 4g of net carbs per bun!

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4.91 from 231 votes
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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.
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Nutrition Facts
Keto ciabatta buns
Amount Per Serving (1 bun)
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 thoughts on Coconut Flour Keto Ciabatta Buns
  1. Can you please swap coconut flour for almond flour as I don’t like the taste of coconut flour? ????

  2. 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.

Disclaimer

The recipes, instructions, and articles on this website should not be taken or used as medical advice. You must consult with your doctor before starting on a keto or low-carb diet. The nutritional data provided on Sweetashoney is to be used as indicative only. The nutrition data is calculated using WP Recipe Maker. Net Carbs is calculated by removing the fiber and some sweeteners from the total Carbohydrates. As an example, a recipe with 10 grams of Carbs per 100 grams that contains 3 grams of erythritol and 5 grams of fiber will have a net carbs content of 2 grams. Some sweeteners are excluded because they are not metabolized. You should always calculate the nutritional data yourself instead of relying on Sweetashoney's data. Sweetashoney and its recipes and articles are not intended to cure, prevent, diagnose, or treat any disease. Sweetashoney cannot be liable for adverse reactions or any other outcome resulting from the use of recipes or advice found on the Website.

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