Grain Free Burger Buns


If you miss the bread on your burgers, this grain free burger buns recipe might be for you…

I’ve been sitting on this recipe since I tried it this summer, hesitating to post it just for one single reason…I just can’t make up my mind about where I stand on psyllium husk.
But then I also don’t want to make that decision for you, so I thought I’d post it for those of you that are fine with husk.

The recipe itself is yet another one from the wonderful Swedish Paleo blog Under Vårt Tak, and here’s how to make it:

[gmc_recipe 4140]



…and it work just as good for making hot dog buns:


If I made you craving burgers but you’re not up for psyllium husk, check out my bunless burgers inspirational ;)

You can find the post where I came across this recipe here (in Swedish).



63 thoughts on “Grain Free Burger Buns

    • No magic method, I just make regular round buns that I kind of squeeze into hotdog bun shaped ones :)
      (But remember to flatten them out even more after you’ve put them on the baking dish because they’ll rise quite a lot.)

    • Hi Gigi,

      I’ve seen both Flax and Chia mentioned as alternatives to Psyllium husk when it comes to gluten-free baking, but unfortunately I’m not experienced enough to be able to say to what ratios, or which of the three suits what type of baked goods the best.
      (Even if the purpose is the same (a binder in the absence of gluten, that absorb a lot of water to prevent what you’re baking from becoming dry), I’m fairly confident the characteristics of the three isn’t exactly the same (some probably gel more than the others, different absorption capabilities etc.).

      So, I’m guessing you can substitute with flax, but probably not 1:1.

  1. I made these last night and they were delicious. I am wondering what your reservations/concerns are regarding the psyllium husk are. I would rather put the stuff in my bread and have it taste really yummy than add it to water and try and choke it down. Probably why the container has been sitting in my cupboard for a while.

    • Hi Leslie!

      I’ve seen people reporting digestive issues after eating it (but I’m guessing it then have been in the context of supplementation). I have never experienced any issues myself after an occasional bun such as the ones in the recipe, but even though it might not do me any harm I’m also sure it doesn’t provide my body with anything good either (since it’s insoluble fiber that just pass through.)
      So, basically, I’m not worried about eating it occasionally, but if/when I do it’s strictly as a gluten eliminator and not for nutrition or “getting fiber”.

      Hope that answer your question?

      I’m happy to hear you liked the recipe, and if it works for you and help you avoid gluten then go for it! :)

      Oh, and when it comes to defining it Paleo or not, I’m fairly sure it falls under the “not” category (but then again, this blog is “Paleo…ish” after all… ;)

      Thank you for your comment Leslie, take care and have a great week! :)

      // Peter

  2. I made these and had a hamburger with mustard, homemade ketchup, lettuce, tomato and onion and it was AMAZING!! I would definitely make them again but I actually felt a little bit of paleo guilt since pysillium husk is not considered paleo (at least according to Mark’s Daily Apple) but if and when I get a craving for something like a hamburger or even a toasted tomato sandwich I will certainly make this again! Thank you! This is the next best thing to having bread!

    • Hi!

      Oh, I was under the impression that they are both the same!
      I’ve never seen coarse ground almond meal/flour, so if there is a difference flour is what I used.


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  4. Tried these with ground flaxseed as I didn’t have any psyllium, and added a couple of tablespoons more of the flax, but it never came together as a dough. I dropped blobs on the baking sheet and baked them. They never rose, but were tasty anyway, so we used them for open-faced sandwiches! Then I bought some psyllium and tried the recipe exactly as written and they came out looking exactly like your photo! Very fluffy inside with a good solid crust — they make fantastic sandwiches! So glad to have found your website. Thanks!

      • Hi again,
        Been having a problem with them not raising, and the only difference is I ran out of baking powder and didn’t want to buy more because it has cornstarch in it and we’re doing the Whole 30. So all the websites advise making your own BP with baking soda and cream of tartar. I bought some C of T and mixed it according to directions found in multiple places. Ever since using that (three bun batches now), they won’t rise. I’m wondering if the C of T is either old (it was in the bulk section but in a small jar, not a huge bucket) or maybe it’s just not as acidic as cornstarch. Any thoughts?

        • Hi Jen!

          Let’s see if we can solve this. I have no experience of making my own baking powder, but this is what I would try after having looked into it.

          Like you say baking powder consist of baking soda, something acid (usually cream of tartar) and cornstarch.
          It’s the baking soda + acid that is important…the cornstarch is as far as I understand only for moisture control (since it’s something wet that starts the reaction between the two components (and could thereby most likely be replaced with e.g. arrow root if you’d like…but I think it’s mainly for storage purposes if so.)

          So, I would probably try doing like this:
          Mix 1 tsp baking soda with the dry ingredients, and two tsp cream of tartar with the hot water. Otherwise, just follow the recipe as is.
          (The reason to split the two ingredients is to make the reaction start as soon as possible before it goes into the oven. (which I understand applies for anything baked with baking powder.)

          If you want to you could probably replace the cream of tartar with the same amounts of vinegar or lemon juice too, and do as I wrote above.
          (they might leave some flavor for the final product, but all acidity should have been “eaten” by the baking soda, so it should just be the “flavour without sourness”.

          If you’re making a larger batch to store some, you could probably go for:
          1 part baking soda
          1 part arrow root
          2 parts cream of tartar
          Mix carefully and sift to make sure there are no lumps.

          If you want to test it’s potency, mix a teaspoon in 1/3 cup hot water…it should produce a lot of bubbles.

          Good luck with the recipe and your Whole30!
          (And just in case: Don’t use the buns for junk food substitues now, since that would violate the habit breaking/psychological aspects of the program… ;)
          (That’s the reason I have not added this recipe to the Whole30 category of my recipes…)

          Cheers! // Peter

  5. I made these last night and loved them for a burger. My only problem- they did NOT rise hardly at all. So much in fact that I ended up using two for a burger as they were too thin on their own to hold up to a juicy bison burger. Help??

    • Hi Yvette!
      “A juicy bison burger”…now you made me drool! :)

      About the buns, unfortunately I have no idea why they didn’t rise.
      You did use psyllium husk, right? (Not eg flax (see Jen’s comment).
      And, just to be sure, you did not accidentally forget the baking powder?

      • (half of a bison in my freezer, she keeps the mule deer buck company ;) )

        I tried these again last night. (for an egg/sausage sandwich) Still, minimal rising but enough to cut in half and hold up to the fillings. Baking powder is less than a year old. New psyllium. New almond flour. My only thoughts on possible explanations- I am at 3,000ish ft elevation. Or maybe I am using the wrong psyllium. I have whole psyllium husk, are you using ground psyllium?

        Thank you for the help!

        • Hi Yvette,

          I’m SO sorry I did not get back to you sooner on your question.

          I’ve never seen the option to buy it whole or ground here, so I’ve never really reflected on that.
          I’ve looked into it though, and the product I use is definitely ground psyllium husk.

          You can test the potency of your baking powder by mixing a teaspoon of it in 1/3 cup HOT water….if it’s fresh it should then produce a lot of bubbles.

          Another thing that is important is, since the baking soda reacts with the acid (usually cream of tartar) in the baking powder as soon as it comes in contact with liquids, you should not wait for a second longer than it takes to make the dough and form the buns before you put them in the oven…ie. the sooner the better.

          Hope it helps!


    • Hi Rekha,
      I’m sorry to hear it’s not working out as expected!
      I don’t do anything else than what’s stated in the recipe.
      If I understand you correctly they rise fine in the oven, but then deflate when cooling off? Just out of curiosity, does it take long before they go in the oven (after you’ve mixed the ingredients), and do you use whole or ground psyllium husk?
      (There have been reports about buns not rising in the oven (see recent comments), but this is the first time I hear they deflate afterwards.)
      Any deviations from the recipe?


      • Hi – I typically put them in the oven once I am done shaping them (1-2 minutes). I use ground psyllium husks and have not deviated from the recipe. I will try baking them longer and see if that works.

        • Hi Rekha,

          I can’t spot one thing that you do differently than how I do, so I can say for sure you’re not doing anything wrong…there’s some other factor causing this (I know altitude can have an impact on baking, ovens differ in temperature etc.)

          I think you need to test different tweaks until you find the answer.
          One test could absolutely be to up the temperature a bit too (and if you think the buns start to take on too much color before being done, placing a parchment paper or some foil on top of them should slow the browning process down.)

          I find this very interesting, please keep me updated on the progress and your findings!

          Best Regards
          // Peter

  6. So to make hot dog buns you take and make them about 2.5 oz balls then roll tem into logs. Then you take aluminum foil and using your rack in the oven make hot dog molds pressing the aluminum in between the racks o make a round mold. Then line the aluminum with parchment paper the buns rise and come out like perfect hit dog buns. Never buying buns from the store again.

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  8. Do you know if psyllium seed powder will work just as well? If so, do you think the measurements are the same? Thanks, I look forward to trying this soon!

    • Hi Jeff!
      Actually, it is ground psyllium husk I used.
      Over here that’s the only form I’ve seen it available in, so that’s why I haven’t specified it.
      Just recently I learned it’s also available as whole husk in some places, so I’ll update the recipe accordingly.
      (Just posted a bread loaf recipe using the same dough, and there I specify it should be ground. Thanks for the reminder to update this recipe with the same.)

      To summarize, use what you have as specified in the recipe :)

      Hope you’ll enjoy them!

      Best Regards

    • Ah, my bad…missed you wrote psyllium SEED powder.
      Unfortunately I’ve never used nor seen it so I don’t dare to say if it would work or not.
      The ground husk can absorb a lot of liquid (that’s what making the buns so juicy), don’t know if that applies for the ground seeds too.

      Sorry :(


      PS. If you do try it I would really like to know how it turned out!

  9. Can you think of anything to use in replacement of the almond flour? I have an almond allergy and am sensitive to all nuts besides coconut. Would tapioca or sweet potato flour work?

    • Hi Sarah!

      Unfortunately I don’t feel I have enough experience myself to be able to make a solid recommendation…but I’m happy to point you in the direction of someone who does! :)
      Check out this great post by Neely from The Paleo Plan on the subject:

      It would be awesome to know what you did and how it turned out, so please leave a note here again once you’ve decided how to do and tested it! :)


  10. I have made these several times now and every time they rise perfectly, but when I cut them the top is hollow. I don’t mind that it is hollow because the top hugs the top of my hamburger, however; is that the way they are suppose to come out?

    • Hi Cheri!
      Mine does not come out with the top being hollow.
      These buns really seem to live their own life in every kitchen… ;)


      • I figured out what my problem was. I bought some psyllium husk powder instead of the whole husks I was using and my buns didn’t come out hollow. I found my powdered/ground psyllium at my local Sprouts in the digestive section. So to recap the whole psyllium will make your buns come out hollow. The powdered/ground will create small air bubbles like regular bread.

        • Aah…that makes sense! I’m guessing whole husk get too heavy to rise after soaking up the liquid then.
          In the grain free loaf of bread recipe (which is the same dough) I specify it should be ground psyllium, but see I’ve not done that here(!).
          I’ll update the recipe to state ground husk.
          Thanks Cheri (and I’m sorry I missed it)!


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  12. I am in love, in love, in love with these….I do trim healthy mama and now I can have hamburgers, sandwiches, toast with butter and fruit spread and my 16 year old loved them…and he is young man….I made three batches yesterday and now I am going to make it into a pizza crust…thank you from the bottom of my heart…I love these

  13. I have one more question…how did you get yours that deep color of chocolate brown…mine are all coming out beige in and out…not that it matters but it is beautiful and what brand of psyllium do you use?

    Also I ordered some psyllium see powder….can’t seem to find out if it is the same as psyllium husk powder :)

    • Hi Brenda!
      I’m not doing anything else than what’s outlined in the recipe. Maybe our ovens differ somehow?
      I’ve only used Swedish brands of psyllium husk powder, so I guess it won’t help much?
      Psyllium seed powder is not the same as psyllium husk powder (husk is the layer that surrounds the seed). They don’t have the same characteristics (eg. the ability to absorb water), so I’m expecting a completely different result if using seed powder.

      • Thanks so much…someone told me they use Jay Rob’s seed powder so I asked…I just ordered the husk powder from amazon….I want to make the pizza crust so am waiting on my order….you know the psyllium I had was years and years old…probably 5 and it was whole so I ground it in my Vita Mix and it still works awesome so I am looking forward to seeing how the newer one works.

        One lady posted that she uses 1 to 1 oat fiber in place of the psyllium…so I thought I would try and the dough was very wet so I at the last minute added 3 Tbsp. of psyllium and it made a stiff dough but did not rise as well…however, the bread is dense (not gummy) and very very tasty….I gave in to temptation and slathered one in butter and O MY….hmmmmmm.

        One thing I have found out is that when you eat one of the buns with all the fixins you are not hungry for hours…am supposed to eat every 3 or so hours and I just could not…5 hours later I was not hungry. I will remember this when I have to travel.

        sorry to bother so much…lol

        Last question? what do you think of the one recipe that adds Apple Cider Vinegar to the mix about 1 1/2 Tbsp. hmmmmmm

        Have a blessed day

        • Great solutions to both not having husk powder and saving a too wet dough…nice feeling when it works out, isn’t it? :)
          I don’t know which recipe you are referring to, but my guess is that it calls for baking soda and not baking powder? (Baking soda reacts with liquid and something acidic (such as apple cider vinegar), while baking powder already has something acidic in it (usually cream of tartar).
          You have a blessed day too!

          • You know what…I went back and checked the recipe and she did used baking powder with the Apple cider vinegar and now that you explained I’m wondering if it will work better if I use baking soda…thanks for the info :)

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  16. I love love love this recipe. It’s delicious and so very versatile. I use it for English muffins, sandwiches, burgers, dinner rolls, etc. My only question is why do mine make big hollow gaping holes inside? I’ve tried mixing more, mixing less, etc. But mine are never “full” looking on the inside. ..any ideas? Thanks very much.

  17. Same problem here as someone else, they turned out hollow. But I’ll try the fine powder of the husk next time. They did taste awesome though! How long do these keep (I’m guessing I’d have to put them in the fridge because of the egg?), have you tried freezing them? I tried to google translate the original website and saw someone about freezing in the comments but the translation was too bad to understand :).

  18. Just tried these for the first time. I can’t believe how soft and fluffy they were. When I sliced it in half I was amazed that it looked just like a whole wheat bun! Best recipe for buns I’ve found! Even my picky son liked them! Do you have a recipe for grain-free sandwich bread? I can almost taste the paleo sloppy joes I’m making!

      • Thanks so much! That’s exactly what I meant! I’m going to try it as soon as I get more psyllium husk!
        Does it work as well for smaller rolls (like dinner rolls)?

        • Awesome!
          Haven’t tried smaller rolls, but can’t see why it shouldn’t work just fine. I’d say make a test batch experimenting with different sizes.

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