Upgrade your breakfast with these healthy protein oat buns! 🥯✨ Gluten-free, packed with fiber and protein, and ready in just 45 minutes, they’re perfect for breakfast, snacks, or as sandwich bread.

protein oat buns in a bread basket

If you’re looking for a delicious and nutritious alternative to regular buns, these protein oat buns are the perfect option. Made with wholesome oats and packed with protein, they make a great addition to any meal or snack. Whether you’re having a veggie burger, a sandwich, or just enjoying them on their own, these buns are both satisfying and energizing.

Oats are a fantastic source of fiber, vitamins, and minerals, while the addition of protein elevates these buns into a complete, satisfying snack or meal. The protein not only helps with muscle repair but also keeps you full longer, making it easier to avoid those mid-afternoon cravings.

These protein buns are perfect for vegetarians and anyone looking to boost their protein intake in a healthy, balanced way. Plus, they are incredibly easy to make, and you probably have most of the ingredients on hand already!

sliced oat bun with a knife and butter

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Why You’ll Love These Buns


  • Healthy & Protein-Rich – Made with oats, Skyr yogurt, and eggs, these buns are packed with protein and fiber.
  • Gluten-Free – No regular flour needed, making them perfect for those with gluten sensitivities. Make sure to use certified gluten-free oats!
  • Quick & Easy – No waiting or rising! These oat buns are ready in just 45 minutes, perfect for a spontaneous bread fix!

Ingredients

See recipe card for quantities.

Ingredients
  • Plain Skyr Yogurt: Creates a moist and fluffy texture while adding a protein boost. I recommend plain Skyr yogurt from Painterland Sisters or Siggi’s. The recipe also works with quark cheese, but do not use Greek yogurt, as it has a higher moisture content and may alter the texture.
  • Rolled Oats: Provide fiber and a mild, nutty flavor. I blend them in my stand mixer until they turn into fine oat flour for the perfect bread texture. The recipe also works with store-bought oat flour, but the homemade version is a cheaper alternative.
  • Psyllium Husk: Binds moisture, helping you shape the buns. If you don’t have psyllium husk, you can use a bit more oat flour, or simply follow my oat flour bread recipe, which is baked in a loaf pan and doesn’t require shaping, so psyllium husk isn’t necessary.
  • Eggs: Help bind the ingredients together and add extra protein.
  • Baking powder: Helps the bread rise without the need of yeast.
  • Salt: Enhances the overall flavor.

Visual Step-by-Step Instructions

  1. In a large bowl, whisk together Skyr yogurt and eggs until smooth.
  2. Blend the oats in a high-speed blender until you get a fine flour.
  1. In a separate bowl, combine the oat flour, psyllium husk, seeds, baking powder, and salt. → Since the dough is quite thick, it’s important to mix these dry ingredients separately first to ensure even distribution.
  2. Add the dry ingredients to the wet ingredients and stir well. Let the dough rest for 5–10 minutes so the psyllium husk can absorb the liquid and swell.
  1. Transfer the dough to a clean surface and knead it into a ball. Divide the dough in half and form each half into a long roll. Cut each roll into three equal pieces.
  2. Shape each piece into a bun and flatten it slightly. Spread 2 tablespoons of oats on the surface and roll the buns in them so the tops are coated with oats.
  1. Place the buns on a baking sheet lined with parchment paper and score them crosswise with a knife.
  2. Bake the buns in the preheated oven for 30-35 minutes, until they are golden brown and cooked through. Remove from the oven and let them cool completely on a wire rack before slicing.

How To Enjoy

These buns are versatile and can be used in a variety of ways. Here are some ideas:

  • With a Veggie Burger: Swap out traditional burger buns with these protein-packed oat buns for a healthy, satisfying meal.
  • As a Sandwich: Pile on your favorite sandwich fillings like avocado, hummus, cottage cheese, tomatoes, or roasted veggies for a protein-rich lunch.
  • For Breakfast: Toast them and top with peanut butter and banana for a balanced, energizing start to your day.
Illustration tips

Tips for Success

  • Grinding Oats: You’ll need to blend the oats into a fine flour. A high-speed blender works best, but you can also use store-bought oat flour.
  • Gluten-Free: Not all oats are gluten-free! If you have gluten sensitivities, make sure to use certified gluten-free oats to avoid cross-contamination.
  • Add-Ins: For extra crunch, mix in some sunflower or pumpkin seeds. You can also replace them with nuts or leave them out.
  • Storage: Store the buns in an airtight container in the refrigerator. They will stay fresh for 4-5 days. Due to the dairy and eggs, it’s better not to store them at room temperature.
  • Freezing: To make the buns last longer, you can easily freeze them in a freezer bag for up to 3 months and thaw them individually in the toaster or oven. Depending on your toaster, you may want to slice them in half before freezing so they fit better when thawing.
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📖 Recipe

5 from 1 vote

Protein Oat Buns

Upgrade your breakfast with these healthy protein oat buns! 🥯✨ Gluten-free, packed with fiber and protein, and ready in just 45 minutes, they’re perfect for breakfast, snacks, or as sandwich bread.
Servings: 6 Buns
calories :241kcal
Prep :15 minutes
Cook :30 minutes
Total :45 minutes

email me this recipe 💌

Plus, enjoy weekly doses of recipe inspiration as a bonus!

Ingredients
 
 

  • 2 cups plain Skyr yogurt, or quark cheese
  • 2 eggs
  • 3 ½ cups rolled oats, or 3 cups oat flour, see notes
  • 4 tablespoon psyllium husk
  • 3 tablespoon sunflower seeds
  • 3 tablespoon pumpkin seeds
  • 2 ½ teaspoon baking powder
  • 1 teaspoon salt
  • 2 tablespoon rolled oats, for decoration

Instructions
 

  • Preheat the oven to 400°F (200°C).
  • In a large bowl, whisk together Skyr yogurt and eggs until smooth.
  • Blend the oats in a high-speed blender until you get a fine flour.
  • In a separate bowl, combine the oat flour, psyllium husk, seeds, baking powder, and salt. → Since the dough is quite thick, it’s important to mix these dry ingredients separately first to ensure even distribution.
  • Add the dry ingredients to the wet ingredients and stir well. Let the dough rest for 5–10 minutes so the psyllium husk can absorb the liquid and swell.
  • Transfer the dough to a clean surface and knead it into a ball. Divide the dough in half and form each half into a long roll. Cut each roll into three equal pieces.
  • Shape each piece into a bun and flatten it slightly. Spread 2 tablespoons of oats on the surface and roll the buns in them so the tops are coated with oats.
  • Place the buns on a baking sheet lined with parchment paper and score them crosswise with a knife.
  • Bake the buns in the preheated oven for 30-35 minutes, until they are golden brown and cooked through. Remove from the oven and let them cool completely on a wire rack before slicing.

Notes

  • This recipe makes 6 buns, but you can also make 8 smaller ones, which are great for appetizers!
  • Psyllium Husk: This helps bind moisture so you can shape the buns better. If you don’t have psyllium husk, you can use a bit more oat flour, or simply follow my oat flour bread recipe, as it’s baked in a loaf pan and doesn’t need shaping, so psyllium husk isn’t required.
  • Storage: Store the buns in an airtight container in the refrigerator. They will stay fresh for 4-5 days. Due to the dairy and eggs, it’s better not to store them at room temperature.
  • Freezing: To make the buns last longer, you can easily freeze them in a freezer bag for up to 3 months and thaw them individually in the toaster or oven. Depending on your toaster, you may want to slice them in half before freezing so they fit better when thawing.

Nutrition

Calories :241kcal
carbohydrates :25g
Protein :14g
fat :9g
fiber :4g
sugar :3g

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