Dukan Buns
When I started the Dukan diet, I didn't really miss bread, but after a few weeks and especially after making stuffed cabbage, I thought I would try some diet-adapted rolls. The first time I approached it with some reservations, I didn't have high expectations, but they turned out surprisingly good, so I made the recipe several times. I used yeast, not baking powder, which makes the rolls taste closer to bread, which matters when you really want something to replace bread on your plate. Quick Info Total time: about 45 minutes Preparation time: 15-20 minutes Baking time: 25-30 minutes Servings: 9-10 rolls Difficulty: easy Recipe type: rolls for the Dukan diet, also good as homemade bread without flour Ingredients 4 egg whites 1/2 teaspoon salt 100 ml milk 1/2 cube yeast (about 12.5 g) 1 pinch sweetener 1 tablespoon psyllium husk 1 tablespoon wheat bran 3 tablespoons ground oat bran 1 heaping tablespoon starch 1 small teaspoon flax seeds Preparation method 1. I started with the yeast. In warm milk, I added the sweetener and yeast, mixing a little. I let them sit for about 5-10 minutes to activate, until it starts to bubble. 2. I whipped the egg whites with the salt until stiff peaks formed, using a mixer. When the foam holds well on the whisk, it’s ready. 3. I poured the milk with yeast over the egg whites, gently mixing with a spoon, not with the mixer. 4. I added the psyllium husk, wheat bran, ground oat bran, flax seeds, and heaping tablespoon of starch to the mixture. I mixed slowly, so as not to lose the air from the egg whites. 5. For baking, I used a muffin tray. This time I placed cut parchment paper, because in a previous attempt the mixture with bran stuck badly to the paper cups. With parchment paper, they didn't stick at all. 6. I portioned the mixture into 9-10 molds and let the rolls rise for 5-10 minutes on the table while preheating the oven to 180°C. 7. I baked the rolls for 25-30 minutes, until they were lightly browned on top. It’s good to check with a toothpick; if it comes out clean, they are ready. Why I make this recipe often These rolls are quick, have a fairly fluffy texture, and really behave similarly to bread when you need something with stuffed cabbage or next to a soup. They last a few days and don't require complicated ingredients. The fact that I don't use flour and they still come out close to bread has made me return to this recipe several times. Tips and variations Tips It’s important to use parchment paper in the muffin tray if you have a mixture with bran; otherwise, it can stick badly. Ground oat bran gives a finer texture, but if you can't grind them, you can use them as is. Egg whites should be at room temperature for a more stable foam. Substitutions If you don’t have psyllium husk, you can add another tablespoon of oat bran, but the texture will be a bit denser. The starch can be omitted, but it helps with a firmer crust. Flax seeds are optional; you can leave them out if you don’t have any. Variations If you want a different flavor, you can add a little cumin or dried herbs to the mixture. You can sprinkle some sesame seeds on top before baking if you’re not strictly adhering to the attack phase of Dukan. Serving ideas They can be used for anything you would use bread for: next to stuffed cabbage, for breakfast with low-fat cheese, or as a base for sandwiches with lean meat or vegetables. Frequently asked questions 1. Can I use dry yeast instead of fresh yeast? Yes, dry yeast can be used. For the amount in the recipe, about 4 g of dry yeast should be sufficient. 2. Can I make the rolls with the whole egg, not just egg whites? Yes, but the texture and color will be different, and they won't be as compliant with the strict phases of the Dukan diet. 3. Is it necessary to grind the oat bran? No, but if you grind them, the rolls come out fluffier and more homogeneous. With unground bran, they will have a more rustic texture. 4. If I don’t have a muffin tin, what can I use? You can use small ceramic or silicone molds, or spoon them onto a baking sheet lined with parchment paper, leaving space between them. 5. How long do the rolls last after making them? They last 2-3 days at room temperature in a closed container. After this time, they start to dry out. Nutritional values Estimate for one roll (out of 10): Approximately 35-40 kcal Carbohydrates: 4-5 g Proteins: 3-4 g Fats: under 1 g The values are indicative and depend on the type and brand of ingredients. The rolls are high in fiber from the bran and have very low fat and sugar content. Storage and reheating They are best stored in an airtight container at room temperature for a maximum of 2-3 days. If you want to keep them longer, they can be frozen and then easily reheated in the oven or steam. After a day or two, they become a little drier, but are still good to eat. If you need to soften them a bit, you can hold them briefly above steam or heat them for a few seconds in the microwave.
Preparation
I ground the oat bran, leaving the others as they were. In the warm milk, add the sweetener and yeast, and mix. Let the yeast swell. Whip the egg whites with salt until stiff peaks form. Once they have stiffened, add the milk with the yeast. Then add the bran, flax seeds, and starch. Gently mix with a spoon, then pour the mixture into the muffin tin. (I had an unpleasant experience last week with some savory muffins that stuck terribly to the paper cups, so now I lined the muffin pan with parchment paper, and it was perfect. They came off easily, and there were no more issues. The bran mixture is probably to blame, as I haven't had sticking problems with other muffins/cupcakes.) Bake the buns for 25-30 minutes until golden brown, but it's good to test with a toothpick, and if it comes out clean, they are done.
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