Caveman Keto Weight loss through low carb cooking
So, I have a little obsession with finding the PERFECT breakfast sandwich. I started with making the traditional Oopsie Rolls. Then I made the ever popular Minute Muffin. I was not very happy with the hold of the of the Oopsie’s even though the shape and size was perfect. I liked the minute muffin idea but when I made them it was just too awkward of a shape coming out of the mug. Another problem that I have is that I generally cook all of our meals on the weekend for the week. So it is not very practical to microwave 10 batches of minute muffins. Some other websites talk of baking a sheet of this stuff but eggs are round and my sandwich has to be perfect!
Well my friends, I have have found a solution. Behold sweet victory!
I call these, flax buns! They are exactly the size and consistency that I wanted for a breakfast sandwich. In reality they can be used for anything at all. In addition to modifying the recipe for baking and a pan, I also tweaked the amounts to reduce the calories. Well ladies and gentleman, lets get started!
Here are all the ingredients your going to need.
Mix it all together just like the minute muffins, I mixed the dry ingredients together first then added the liquid, it probably doesn’t matter how you mix it.
This is the secret ingredient! Its a Muffin Top Pan. This is the way to create a perfect bun sized piece of faux bread! I looked around forever to find something that would work for me. Regular muffin pans would make really small buns, even the giant muffin pans still have relatively small holes at the bottom and it would be hard to get them out. This one is designed to create just muffin tops! So it creates a perfect egg sized bun. You can get these at a place like Bed Bath and Beyond or from Amazon as I linked above.
Take the batter and evenly distribute it throughout the pans. I would grease the pan before hand but it probably wont stick.
I cooked them for around 17 minutes at 350. Cook them until they aren’t spongy any more, you could also use a toothpick.
I let them sit for a little bit in the pan and then let them finish drying on a rack.
Yum!
- Serves: 3
- Serving size: 2
- Calories: 251
- Fat: 22
- Carbohydrates: 9
- Fiber: 8
- Protein: 10
- 2 Large Eggs
- 1.5 tsp Baking Powder
- 3 g Salt
- 1.5 tsp Splenda
- ¾ cup Flax Meal
- ⅕ Cup Water (3.2 Tablespoons)
- 2 Tbsp Oil or Butter
- Combine ingredients, dry first then wet
- Pour into a pan
- Bake for 17 minutes at 350 degrees
- Let cool on wire rack
The blog is cool
Thanks for posting this. I found this in /r/keto, and I’ve now made these Flax buns twice, but I used golden flax instead of brown flax. They’re completely delicious. I look forward to trying your almond buns as well.
Is the number of carbs listed net carbs or total carbs?
Its total carbs. The NET carbs on the flax buns are 1g. This is because flax seed is a net 0 (well close to, at least in this quantity) item. So it just the egg contributing to the carbs.
Im not really 100 percent on the whole Net Carbs thing:/
So does that mean that i count it as having 1 carb? Of my 15 carb limit per day?
Yes, it only counts as 1 carb
Is this on MFP?
I don’t know if anyone else has added it. MFP is kind of lacking on the ability to share recipes. What I do is put all these ingredients as a recipe and use it over and over.
a quick note about “mixing order”: if you’re using butter (who wouldn’t? it’s butter!) melt it first and pour the flax meal over it while the butter is still steaming hot. the flax will soften considerably and swell slightly. it gets rid of (some of) the “grit” so many people complain about.
i got the idea from a vegan website that suggests flax meal as an egg substitute. you soak the flax in boiling water for several minutes and the texture is (supposedly) like uncooked egg at this point. cooking time is similar as well. (no, you cannot make scrambled flax; however, you can use it in a recipe that calls for eggs. i have not personally tried subbing flax for eggs.)
it really does work. my minute muffins are far superior now. it does not seem to a difference with almond meal.
Found from r/keto. Dude, you’re the man! These are awesome! I’m eating some with cream cheese right now… I feel like I can have bagels again!
So glad I found this via pinterest. I too am a huge fan of the 1-min muffin, but was looking more for a flat bread or bun I could use for various uses. I’ve seen the muffin top bakeware before but never thought of using it to make flatbreads, after seeing this recipe I immediately went to amazon and ordered it, haha. Can’t wait to receive it and start utilizing this recipe. Thanks for the awesome work and experimentation 🙂
Am I the only one who’s sitting here going, how the heck am I going to measure a fifth of a cup of water? 🙂
Lol, I don’t know what I was thinking when I put that. This was one of my first posts. 3 Tablespoons is a better way to go.
Hahahaha! Thanks for asking that now we have clarification 😉 I was sitting here trying to mentally break 8 oz. into fifths! Love this blog, btw. Just found it and am so inspired.
Thanks so much!
Yet America still refuses metric measurements 😉
These are awesome. How long are these good for? If I will eat them in a few days do I need to freeze them or keep in an airtight container?
I normally keep them in an air tight container on the counter. I would say they should last 3-4 days like this.
These cup measurements are a PITA if you don’t mind me saying. I have no idea what my cup is like compared to yours. Would it kill you to list ingredients in g?
I can’t decide whether to treat the flaxseed like flour (125g per cup) or something else.
Otherwise, awesome blog, and awesome recipes!
Ahh sorry! For Flax seed, I meant a standard 3/4 cup measuring cup, the same a flour. For the water, 3 Tablespoons should be fine.
Bah, that involves buying a measuring cup. Thanks.
BTW, last time I tried these it came out tasting more like soda bread and it wasn’t nearly as runny as yours. What did I do wrong?
Made these last night using a pan for ice cream sandwich cakes:
http://www.amazon.com/Wilton-Cavity-Round-Cream-Sandwich/dp/B005VHBW2W
The recipe makes 8 of these, leaving room to bake 4 eggs at the same time for four pre-made sammiches (slightly smaller than yours)
Awesome!
One thing I’m noticing though on MFP when I put in the baking powder it’s giving me a high carb count. I’ve verified the carbs on the BP container, so I’ve just left them off.
Welp lets hope you still read comments on older posts… ;_;
Is the Splenda optional? I’d like to avoid it if I can.
Yes, it is optional, you could skip it.
Where is all the fat grams coming from? The butter? Egg yolks?
So I saw your Almond Bun Personal Pizza post and I was wondering if I could make that with these flax buns? Would it taste weird? For these flax meals/ almond meals can I find it in the store? Sorry for all the questions, I’m a newbie!
I see no problem using flax buns instead of almond. You should be able to find it in a regular / high end grocery store. Often it is in the specialty section and under the brand Bob’s Redmill. It is also often in the gluten free area if there is one. Another alternative is to buy almonds and grind them. Or just order it on Amazon.
Can I use a regular muffin tin to make flax rolls? I figure on a little extra baking time.
These sound really good & healthy with the flax seeds but I am wondering where the 22 gms of fat is coming from?
That 3/4 cup of flax meal has 27 grams of fat in it. Combine that with the egg and the butter and that’s where it comes from.
Hey! I’ve made these twice now. The first time, I tried the recipe as it sits & yielded 6 buns. They were awesome so I immediately made another batch. Here’s the weird part. I went to make more today & I simply doubled the whole recipe in one bowl……….and yet it still yielded 6. Is flax mean just insanely absorbent that it sucked up all the liquid?
About to put these in the oven. Can’t wait but what is 3 g of salt? I just guessed and put in a pinch.
lol, I guess it is a little absurd to call it out in grams 🙂 When I wrote this I was really into measuring everything with the scale so I think a pinch will do 🙂
The 1/5 character (?) you used in the ingredients list is apparently not available on my phone’s browser. It just showed blank… so I thought ‘Cup Water’ meant one cup and… yeah, it came out pretty soggy. 🙁
I’ll try again later now that I know to use less water.
Hey! Tried these buns today, used a tart pan (I got 4 instead of 6 buns) because it is a little tough to get a muffin top pan in India…they were awesome! They were a little thick and so I used them as open face sandwiches – it’s great to have “bread” to mop up egg yolk with! One was more than enough for me. I was stuffed!
For lunch I put about a tbsp of pizza sauce, some crumbled chorizo, and mozarella and grilled it in the oven for mini deep dish pizzas. They’ve held up so far. Thanks again for this awesome recipe!
I am new to low carb and this was my first attempt at cooking with flax meal…and they came out great! I used a whoopie pie pan instead of a muffin top pan so the recipe made 8 instead of 6. Thanks for the great recipe!
Beautiful recipe, came out perfectly. I tweaked it a little and flavoured the bread with a tablespoon of mixed spices (cinnamon, nutmeg, etc) and half a tablespoon of vanilla essence, omitted the sweetener, and topped it with sunflower seeds. The flavour is excellent, quite nutty with a hint of the spices, but not too sweet to be used in savoury sandwiches. The texture was also great and neither overly dense nor spongy.
I also baked the bread a little differently – “foccaccia style” I think it’s called? – by spreading the dough in a flat square dish and cutting it into the separate slices after baking. Worked fine. Thanks for the recipe!
Have you experimented with hemp meal? Could it be substituted for the flax or a blend? What do you think?
Well, im glad I decided to read the comments. I normally dont. And realized that as stated above recipe, “cup water” really isnt one cup of water and turns out to be 3 tablespoons. HUGE difference! Just a thought, modify the recpie to state 3 tablespoons of water. Cant wait to make them in the morning!
Ahh, I see it is a bit confusing. The recipe states 1/5th of a cup, which is about 3.2 Tablespoons. I’ve added the second measurement to hopefully make it more clear.
Thanks!
I am trying a flax bun egg sandwich for the first time today….. The taste is good but i’ll have to get used to the gel-like texture. It’ll be great for my constipation! Thanks for this recipe.
I love this recipe! It makes an amazing Peanut Butter and Jelly Sandwich, something I gave up when I went low carb, I intend to never buy bread again. THANK YOU!
Has anyone tried this with an egg substitute? I’m allergic to eggs but I’d love to try this!
OMG I just made this. I doubled the recipe and actually used two mini bread loaves. It came out perfect! This was the first time I have made anything with flax seed meal. I can see all sorts of possibilities!! Muffins, waffles, zucchini bread… woo hoo thank you.
Thank you for this! I didn’t have the pan you used, so I spread the mixture into small circles on a parchment lined baking sheet. They turned out great! I have them in the freezer. When I “need” and sandwich I take 2 out and just put them in the toaster. So yummy!
glad you were able to FREEZE them…I was wondering about that myself. I want to make a batch of them and was concerned about ruining the consistency with freezing them. thanks!!
I made these tonight, I made one batch with the suggested amount of salt and it was overpowering to eat, I am thankful I tried a small piece before making a loaded sandwich. I ditched that batch and made another batch, this time I only used one turn of my salt grinder, I omit Splenda since I am not a fan of sweeteners of any kind. They turned out absolutely incredible. I almost shed a tear because it was like eating a real slice of bread. I made a baked chicken and pepperoni sandwich with a slice of Colby jack with lettuce and a splat of primal mayo. Heavenly! Thank you, thank you
Came across this recently.. not sure if you still reply but I’m getting way more on carbs and calories. Maybe it’s the flax brand? Using bobs.
I made both the Almond and Flax muffin tops. 1st time I made the Almond ones, everything turned out fantastic and the final outcome was a solid shaped top. 2nd time I made them, the batter was much thicker and after baking never smoothed out to form into the sides of each crevice and also completely fell apart. hmmm? AND the 2nd time around, they tasted MUCH MORE like Almond Cookies, which I liked better. I didn’t add any sweetener 1st time, but did 2nd time. I made the Flax ones (once) so far and this batter too produced a thicker almost chunky batter (nothing like your image). I will try again though. I did (as did hubby) like the taste and we thought it was more meaty. At any rate, thank you!! I don’t see why I couldn’t make the entire batter on a flat cookie sheet, and trim to square sizes for a larger piece of faux bread (although it would affect nutrient counts). LOL on the measurements too – you had me stumped on them and YES USA is awful in not teaching its children metric. And thanks to Mr. Google all turned out well with a conversion app…and being an artist, math is not my strong suit. :o)
I’m stopping by from the future to say THANK YOU for this recipe! I am gluten free so I can’t have delicious bready things even on a cheat day. Just made these today after 2 months without bread. They are SO good! I don’t like sweeteners so I used 1/4 teaspoon of honey and it was just enough. I also didn’t have a special pan and couldn’t wait for Amazon so I measured out 1/4 cup batter for each one and spread them out a tiny bit. Yielded 6 beautiful sandwich flats. You’re my hero!
Made the flax buns. Really really good and the recipe is so simple. makes 12 using my whoopee pan.
Thanks.
Pat
GR8 buns, dude!
Thanks for sharing.
🙂