Keto Rye Style Buns & Muffins

I hate when I’m interested in using a good recipe, and I have to scroll through 500 ads and 23 paragraphs of what inspired someone to make a dish, so I won’t do that to you. Variances and nutritional information are written at the end of the recipe.

Rye Style Keto Bread, Buns, or Muffin Recipe


8 eggs  – at room temperature

8 oz. cream cheese – softened

1 stick butter – softened

*1/4 cup psyllium husk powder

*6 Tbs coconut flour

*1Tbs baking powder

*2 Tbs Carroway seeds


Mix *dry ingredients together well and set aside.

Use a mixer to beat the eggs (You want frothy bubbles).

Add butter and cream cheese – mixing well.

Add dry ingredient mixture slowly until fully incorporated.

Bake at 350 Degrees F

For Muffins: use either butter or olive oil to grease bottom and sides of the muffin pan. Fill each a little less than halfway. Bake about 20 minutes or until golden and fluffy on top.

For Buns/Sandwich Rounds: Use a silicone cookie sheet. Coat hands with olive oil and roll into 16 balls. Flatten onto the sheet and spread according to your desired size – burger bun size or larger/flatter sandwich rounds. Bake about 20 minutes until golden. Smaller buns will rise more than flat sandwich rounds. (I like to add Everything Bagel seasoning on top of buns/rounds here.)

For Bread Loaf: Use a large bread pan (mine is metal non-stick) and grease bottom. It should be about 3/4 full. Bake for 1 hour – 1 hour 15 minutes depending on your oven. Make sure the bread hs had time to set or it will deflate and become dense instead of fluffy.

Nutritional Information: per single serving

Sandwich Rounds/Buns (Makes 16)

Calories – 157

Fat – 14 g

Protein – 4 g

Total Carbs – 5 g

Fiber – 3 g

Net Carbs – 2 g

Nutritional Information for the entire mix: Calories – 2520; Fat – 218g; Protein – 72 g; Total Carbs – 79 g; Fiber – 48 g; Net carbs – 31 g.

Everything Bagel seasoning is additional. 

Buns, sandwich rounds & muffins pictured – sandwich rounds make a delicious sandwich. I toast mine and eat them with over-easy eggs, cream cheese, or make grilled cheese or mini pizzas with them. This recipe tastes and feels the most like traditional bread and provides some much-needed fiber!

I hope you enjoy!



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