Purple Psyllium Buns

So we’re trying to change things up a little and alternate some recipes with our regular blog posts. While I love looking at recipes online, I’m often annoyed at how many pages and ads you need to get through to find the actual recipe! No ads here, just an easy recipe you can make at home if you’re looking for a decent bun / bread substitute.

Don’t be put off by the color of these buns. The psyllium husks may cause the buns to turn purple while baking, but, as it turns out, not all psyllium seems to do this.

Once baked, these buns are fantastic with low fat cream cheese and smoked salmon or as a bun for a sandwich. Plus they are gluten/dairy/egg free and freeze well so you can have a batch in the freezer for a quick and easy meal or snack.

For the chia egg substitute – 

2 TBSP of ground chia seeds (chia seeds are generally found whole in the grocery store, it’s easy to grind a few in a coffee grinder or in a food processor if you want to do a larger amount)
6oz (3/4 cup) warm water

1. Put ground chia seeds into a bowl.
2. Slowly add water, 1 oz at a time, stirring well with a fork between adding the water so the chia seeds don’t clump. Let sit to allow the chia seeds to absorb the water and become a jelly like consistency similar to egg whites.

For the remainder of the buns – 

2 ½ cups almond flour
½ cup plus 4 teaspoons ground psyllium husks
¼ cup nutritional yeast
4 tsp baking powder
½ tsp pink Himalayan Sea Salt (or other salt of your choice)

Chia eggs substitute
4 tsp white vinegar
2 cups boiling water
2 – 4 TBSP herb or herb mix of your choice – some great ones are Everything Bagel Seasoning, powdered garlic, Herbs de Provence and dried dill. A favorite is to throw in a little oregano or Italian seasoning then, when the buns are almost cooked, remove from the oven (at about 45-50 minutes), sprinkle the tops with a little bit of low fat cheese and pop back in the oven for the cheese to melt and make a lovely cheese and herb bun. Experiment to find your favorite!

1. Preheat oven to 350°F. Line 2 large cookie sheets with silicone mats or parchment paper. Set aside.
2. In a large mixing bowl, combine dry ingredients (almond flour, psyllium husks, nutritional yeast, baking powder, salt and herbs/herb mix of your choice).

3. Using a whisk, stir ingredients together until well combined and there are no visible clumps of almond flour.
4. Measure the hot water into a 4c measuring cup. Add the chia egg substitute that you had made and set aside in the beginning step, and stir with the whisk to combine and break up any clumps.

5. Add the chia seed, hot water and vinegar wet ingredients to the dry ingredients.
6. Using a spatula or spoon, mix until you can’t see any dry ingredients. The mixture will clump into a large ball.

7. Using your hands, form 12 buns. Place 6 on each baking sheet, evenly spaced apart.

8. Bake for 1 hour.  Transfer to a cooling rack and let cool fully before slicing. They will be slightly moist on the inside due to the chia seeds holding extra water.

Almond flour and Everything Bagel Seasoning can be bought in bulk at Costco, Amazon and also at most grocery stores.
Nutritional yeast and psyllium husks are sold at Superstore, Amazon, Bulk Barn and most health food stores.

For more amazing low carb recipes for you and your family, subscribe to www.mdweightloss.ca where we have 150 more for you to enjoy!

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  1. Looks awesome!! Will definitely try! What are the nutritional specs on this? Carb court?

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