Low Carb HOP Buns Recipe

Atkins Low Carb HOP Buns
Net Carbs
Prep Time: 15 Minutes
Cook Time: 40 Minutes
Phase: Phase 2
Difficulty: Difficult
* Any adjustments made to the serving values will only update the ingredients of that recipe and not change the directions.









calculator How to Calculate Atkins Net Carbs

How to Calculate Atkins Net Carbs

Atkins Net Carbs = Total Carbohydrates – Fiber – Sugar Alcohols/Glycerin (if applicable)



  • 227 grams Hearts of Palm
  • 1 1/3 cup Almond Flour, Blanched
  • 0 2/3 cup Coconut Flour
  • 60 grams Whey Protein Concentrate (30g=1/3 cup)
  • 4 tsp Baking powder
  • 0 1/2 tsp Salt
  • 0 1/4 cup Flax Seed Meal
  • 3 each Egg
  • 0 1/2 cup Hot Water
  • 2 Tbsp Butter, salted or unsalted


  1. Preheat the oven to 375°; line two sheet pans with parchment paper.
  2. Allow the hearts of palm to drain while sifting the almond flour, coconut flour, whey protein powder, baking powder, and salt together into a medium bowl. Whisk in the flax seed meal until evenly combined.
  3. In a blender, combine the hearts of palm, eggs, hot water and melted butter until smooth and lightened in color. Scrape into the bowl of a stand mixer with dough hooks attached. With the mixer on low, add the flours, scraping down the sides and bottom as needed to fully incorporate wet and dry ingredients until a dough forms, about 3 minutes. 
  4. Use ¼ cup dough to form a bun shaped round, 3–inches in diameter and ½-inch thick on the parchment lined sheet pans. Repeat until all the dough is used, leaving ½ inch between buns. Bake for 35-40 minutes, until buns have risen a bit and they are evenly browned. Cool on wire racks for at least 30 minutes before slicing in half and consuming. One bun is one serving. Store unused buns in an airtight container in the freezer.

Cooking Tip

This recipe was inspired by the Hearts of Palm Easy Keto Bread recipe from Melissa Sevigny on her I Breath I'm Hungry blog.