These easy Low-Calorie Hamburger Buns are soft, fluffy, and perfect for building healthy burgers without the extra calories. Made with simple ingredients like oat flour, Greek yogurt, and egg whites, these buns are light yet satisfying — ideal for weight-loss meals, high-protein sandwiches, and meal prep. They taste just like bakery buns but with a fraction of the calories!
Soft, golden, and delicious — these buns make healthy eating feel indulgent.
Disclaimer
Nutritional values are estimates and vary based on brands or quantities. For medical or dietary concerns, consult a qualified health professional.
Nutritional values are estimates and vary based on brands or quantities. For medical or dietary concerns, consult a qualified health professional.
🥗 Ingredients (Makes 4 Buns)
| Ingredient | Quantity | Calories |
|---|---|---|
| Oat Flour (or blended rolled oats) | 1 cup | 300 kcal |
| Non-fat Greek Yogurt | 1/2 cup | 60 kcal |
| Egg White | 1 large | 17 kcal |
| Baking Powder | 1 tsp | 2 kcal |
| Salt | 1/4 tsp | 0 kcal |
| Optional: Sesame Seeds | 1 tsp | 15 kcal |
➡️ Total Calories (entire recipe): ≈ 394 kcal
➡️ Calories per bun (4 buns): ≈ 98 kcal
➡️ Calories per bun (4 buns): ≈ 98 kcal
👩🍳 Preparation Steps
- Combine dry ingredients: Mix oat flour, baking powder, and salt in a bowl.
- Add wet ingredients: Stir in Greek yogurt and egg white until a dough forms.
- Shape the buns: Divide dough into 4 balls and flatten slightly to form bun shapes.
- Optional topping: Lightly brush with water and sprinkle sesame seeds.
- Bake: Place on a parchment-lined tray and bake at 180°C (350°F) for 18–20 minutes.
- Cool & serve: Let cool before slicing. Perfect for low-calorie burgers!
Tip: For extra softness, add 1 tsp olive oil to the dough (adds only 40 calories per recipe).
🍽 Nutritional Facts (Per Bun)
| Nutrient | Amount |
|---|---|
| Calories | ≈ 98 kcal |
| Protein | 7 g |
| Carbs | 16 g |
| Fat | 1 g |
| Fiber | 3 g |
🌿 Key Benefits
🔥 Ultra low-calorie: Less than 100 calories per bun.
💪 High-protein: Thanks to Greek yogurt and egg whites.
🍞 Soft & fluffy: Feels like real bakery buns.
🌾 High fiber: Oat flour supports digestion.
🍔 Perfect for meal prep: Freezes well for fast, healthy meals.
❓ FAQ
Can I use whole wheat flour instead of oat flour?
Yes — but calories will increase slightly and texture will be denser.
Do these buns freeze well?
Absolutely. Store for up to 2 months in a sealed bag.
Can I make them gluten-free?
Yes — use certified gluten-free oat flour.
✨ You May Also Like
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🍽️ Did you make this recipe?
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I love hearing from you! Leave a comment or rating below!
Keyword: low calorie hamburger buns, healthy burger buns, oat flour buns, greek yogurt buns, weight loss bread recipes
