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.
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!
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Why You’ll Love These Buns
Ingredients
See recipe card for quantities.
- 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
- 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.
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.
Tips for Success
More Healthy Bread Recipes
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📖 Recipe
Protein Oat Buns
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.
Equipment
Nutrition
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