bread, burgers, diets, french fries, fries, hamburgers, Keto, ketogenic, low-carb, nutrition, recipe, weight loss

But, I Just Want a Burger!

As I pass the drive-throughs and smell the burgers and fries, it is a bit like torture for my inner carb junkie. But, even if I wasn’t eating keto; most drive-through hamburgers are a no-go for me. Thank you Celiac Disease! You can find the occasional gluten-free hamburger bun, but those run the gambit of dense gumminess to dry cardboard, with the truly good, gluten-free hamburger bun, being a rarity.

But, I like burgers as much as the next person, so I set out to make a keto-friendly bun. I tried many recipes I found, scattered throughout the internet, and not unlike the quest for a gluten-free hamburger bun, I met varying degrees of success. The one that came closest to my ideal of a hamburger bun was found in “Everyday Ketogenic Kitchen” (I have supplied the link to find this cookbook, in a previous post, so won’t do it again here). The recipe there is a nice bun, so if you want to go find that one and use it, I don’t think you will be disappointed.

But, I seem to have a burning need to put my own spin on things, so this is my variation of that recipe: *Remember you can click on the recipe name to go to the printer friendly version.




4 ounces of cream cheese
2 Tablespoons butter
1 Tablespoon club soda or carbonated water
2/3 cup whey protein powder

1/3 cup nut or sunflower seed flour
1 scoop MCT powder (optional)
2 teaspoons baking powder
1/2 teaspoon onion or garlic powder
2 eggs

How to:

Preheat oven to 350° F. Grease 3 English muffin rings on a cookie sheet covered with a silicone mat or parchment paper.

Heat butter and cream cheese in a microwave safe dish, in the microwave until well softened but not liquid (between 15-30 seconds).
Add in all the other ingredients adding eggs last.
Mix well until consistency of thick pancake batter.
Divide batter equally between the 3 English muffin rings. Sprinkle on toasted sesame seeds (if you are using).
Bake 15-18 mins. or until golden and slightly springy in the center.
Let cool about 5 mins before slicing.
But, what about fries?

I will tell you that these burgers are pretty filling, and anything you choose to use as fries is going to add to the carb load. However, there are some alternatives to the potato fries, that are a better carb choice. Bear in mind that this meal, may require some planning, for those trying to stay under 20-30 net carbs per day, for weight loss.

Also, this is a good time to answer a question that was texted to me, about the carbs, listed on my recipes. I have done my best, to represent net carbs per serving. For those that are new to this: Net Carbs = Total Carbs – Fiber. The recipe card generator I use (so that you can more easily print or save the recipes) does not differentiate between total and net, nor does it have a place to add in the fiber.

A final point about the nutritional info: where it says sugar: I am not adding any sugar into the recipes, but some foods naturally contain some sugar and/or starch, which this number represents.

Now back to fries!

I have read about and tried a number of alternative fry-friendly veggies. Jicama, Celeriac, and Turnips are the clear favorites, with those who enjoy a sweet potato fry, leaning toward the butternut squash fries.

I am not going to post a recipe for any of these, just some hints about what I do:

I use a mandolin to cut them into fry shape, it recently came to my attention that you can purchase a fry cutter (I will be looking into this).
I soak them in lemon water if not using right away (keeps them from turning brown).
I blanch them for about 5 mins in boiling water before frying, and
I prefer deep frying in lard at about 350° F.
Here I used my cast iron skillet, to conserve lard, but the deep fryer works really nicely too.



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