Fry Pan Keto Protein Bread

This quick and easy high protein keto bread is soft and fluffy inside and it has a delicious crust! It takes very few healthy ingredients and it’s ready in minutes, as the bun is baked in the fry pan. No oven required!

The fry pan keto bread is also gluten-free, dairy-free and nut-free.

A sandwich made with keto bread bun cooked in a pan, with golden brown crust.

It’s a delicious soft and plain bun to eat with butter, toasted or not, and it is perfect for keto grilled cheese or whatever fillings your heart desire. Like, meatballs. Pulled pork. Cheeseburgers. Ok, I stop now.

The ingredients

This no-oven keto bun takes very few, simple ingredients. Nothing that’s hard to find or, for the uninitiated, “weird stuff” like xanthan gum, flax meal or psyllium husks:

Ingredients for keto fry pan bread, with pea protein isolate and coconut flour.

Also, this recipe is nut-free – no almond flour! I try to create recipes without almond flour whenever I can, because although it’s delicious it’s also quite expensive, highly caloric, and full of anti-nutrients.

One bun will take only one egg, and the taste is totally not eggy. The combination of coconut flour and unflavored pea protein isolate makes for the perfect high protein keto bread texture at a really low carb count!

More flavor ideas

This keto pea protein bread base flavor is really good as is, but with you like variety with just a few more ingredients you can get a totally different bread:

Savory keto bun with garlic and fresh rosemary.
  • Cheese bread – add a tablespoon of freshly grated Parmesan or Grana Padano cheese
  • Cheddar jalapeno bread – add 1 tablespoon of grated cheddar and 1 teaspoon of chopped up jalapenos
  • Rosemary garlic bread – add one pinch of rosemary and 1 crushed garlic clove to the dough, and mix
  • Seed bread – you can add pumpkin or sunflower seeds, or flax seeds, or a combination. Add a maximum of one tablespoon of seeds per recipe.
  • Yeasted bread – Add one teaspoon of yeast to the dough. It won’t help it grow, but it will impart some bread bread taste!

How to make

Making the LikeHotKeto protein bread in a pan is as easy as making a pancake! A giant big fat pancake, but still…

Photo collage with the steps to make keto fry pan protein buns: mixing eggs, dry ingredients, batter texture and spreading dough on the fry pan.

In a small bowl (or bigger if you are making more than one recipe) add the liquid ingredients with salt and sweetener, and beat all together with a fork.

Then add the remaining ingredients – pea protein, coconut flour and baking powder, and continue mixing, just with the fork. Yup, no mess, no electric mixers and no hands on dough 🥳

When you get a sticky paste sort of batter – see on the picture above – it’s done! If you want, you can now add different herbs, spices or some cheese to make it more interesting (read on for ideas!)

You’ll shape the bread inside a clean frying pan with a silicone spatula. Form the dough to be under one inch thick. Don’t make it taller, or it won’t cook properly inside.

You can shape the bun round (for burgers), long (for hot dogs) or any way you like!

A keto hot dog shaped bun with sliced sausages with a side of pickles.

Cover the pan with a lid (very important to remain covered!) and cook on medium-low heat, flipping half way through. Second side will take a bit less time, as the pan is hot already.

Be gentle when flipping the keto protein bread, lift slowly with a large spatula and flip it at once, so that it doesn’t break. Specially if you shape it long, like a baguette or a hot dog bun.

Microwave vs pan bread

It’s possible to make the keto bread in a microwave, but if you can please make it in the frying pan.

Microwave cake isn’t that different from an oven baked cake – who doesn’t love a mug cake? But microwaved bread is soft all the way, so you don’t get the nice contrast between crust vs soft inside. The flavor is also just not the same.

But, if you absolutely must… mix the batter directly on a microwave safe container and bake on the microwave for about 2 minutes on high power.

Halves of keto bread roll filled with sausage slices and melted mozzarella.
Keto bun with spicy chorizo and melted mozzarella

Serving suggestions

My favorite way to enjoy this keto protein bread is straight from the pan, while still warm. I cut it open and put thick slices of cold grass-fed butter, and eat as it melts into the bread. It’s SO good!

Here’s some more elaborated options:

A grilled cheese keto protein bread with ham.
The classic ham and cheese sandwich

A sandwich made with keto bread bun cooked in a pan, with golden brown crust.

Fry Pan Keto Protein Bread

Yield: 1 bun
Prep Time: 5 minutes
Cook Time: 7 minutes
Total Time: 12 minutes

This easy high protein keto & gluten-free bread is ready in minutes, is soft inside and has a delicious crust! It takes only a handful of healthy and simple ingredients (no almond flour, psyllium or xanthan gum) and it isn't eggy!

Ingredients

  • 1 egg
  • 1 tablespoon (15 grams) water
  • 1 tablespoon (12 grams) olive oil
  • 2 tablespoons (20 grams) pea protein
  • 1 tablespoon (10 grams) coconut flour
  • 1/8 teaspoon salt
  • 1/2 teaspoon keto sweetener
  • 1/2 teaspoon baking powder

Instructions

    1. Add the egg, water, olive oil, salt and a keto baking sweetener (like homemade erythritol blend) to a bowl and beat it with a fork.
    2. Add the pea protein, coconut flour and baking powder, and mix very well until a homogenous paste forms.
    3. Transfer the keto bread dough onto a clean non-stick frying pan. Using a silicone spatula, shape the dough to be about one inch tall. You can make the bun round (for burgers), long (for hot dogs) or any way you like.
    4. Cover the pan with a lid and put on medium heat, for about 4 minutes on the first side.
    5. Remove the lid and gently lift the bread to check underneath. Turn the bun over when the crust is browned, close the lid again, and "bake" the other side for about 3 minutes – a little less than on the first side.


Notes

  • Be gentle when flipping the keto protein bread, lifting slowly with a large spatula and turning at once, so that it doesn't break. This is specially important if you shape it long, like a baguette or a hot dog bread.
  • Change up the flavor by adding spices and herbs to the protein bun. See post for suggestions.
  • You can double or triple the recipe for more buns!

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Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving: Calories: 282Total Fat: 18.9gCarbohydrates: 4.3gNet Carbohydrates: 2.5gFiber: 1.8gProtein: 23.6g

Nutrition information is provided as a guideline only. Different brands of ingredients may have different nutrition facts. If tracking macros, remake the calculations using the nutrition facts from the labels of the ingredients you selected. Net carbs calculated exclude carbs from insoluble fiber and sugar alcohols.

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Copyright Pris Frank for LikeHotKeto. Please DO NOT SCREENSHOT OR COPY/PASTE recipes to social media or websites. We’d LOVE for you to share a link to this recipe instead 🙂

2 Comments

  1. So good! Really easy and fluffy bread, not eggy at all, rare for keto bread. I’m making every day now for grilled cheese breakfast. I really missed this! Thanks!

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