High Protein Lentil Buns – No Yeast, No Sugar (Gluten-Free, IBS-Friendly)
If you’re tired of store-bought bread that’s full of additives, or you’re looking for a gut-friendly, high-protein breakfast or snack that doesn’t spike your blood sugar, then this High Protein Lentil Buns recipe is the answer. These buns are soft on the inside, slightly crunchy on the outside, and made with simple, whole ingredients — no yeast, no sugar, no maida!
I’ve been making these for my IBS-friendly meal prep and they’re honestly a game changer. They go well with everything — chutneys, avocado, eggs, or just plain curd.
Why You’ll Love These Lentil Buns
✔ No Yeast, No Sugar – Easy to digest and gut-safe
✔ Gluten-Free & Vegan – Perfect for allergies or clean eating
✔ High Protein & Fiber – Keeps you full, great for weight loss
✔ Easy to Make – Just soak, blend, shape, and bake
✔ Seed-Crusted Goodness – Adds crunch + nutrients like zinc and omega-3s
Ingredients (For 6 small buns)
| Ingredient | Quantity |
|---|---|
| Red Lentils | 1 cup (soaked in warm water for 1 hour) |
| Psyllium Husk | 1 tbsp |
| Baking Soda | ½ tsp |
| Apple Cider Vinegar | 1 tsp |
| Salt | To taste |
| Olive Oil | 1 tbsp (optional, for moisture) |
| Seed Mix (for coating) | 1 tsp each of: pumpkin seeds, melon seeds, white & black sesame seeds, sunflower seeds |
How to Make High Protein Lentil Buns – Step-by-Step
🔸 Step 1: Soak the Lentils
Soak 1 cup red lentils in warm water for 1 hour
This softens them and helps with digestion
🔸 Step 2: Blend the Batter
Drain water completely
Blend soaked lentils with:
1 tbsp psyllium husk
½ tsp baking soda
1 tsp apple cider vinegar
Salt to taste
Optional: 1 tbsp olive oil for extra softness
🔸 Step 3: Rest the Batter
Let the batter rest for 10–15 minutes
Psyllium will thicken it and make it easier to shape
🔸 Step 4: Shape & Coat the Buns
Preheat microwave oven to 180°C (350°F)
Line a tray with parchment paper
Scoop batter and shape into 6 small buns
Roll tops in a mix of pumpkin, melon, sunflower, sesame seeds
🔸 Step 5: Bake
Bake for 15–20 minutes until golden brown and firm
Let cool before serving
How to Eat These Lentil Buns
With Avocado & Chutney – A clean, protein-packed snack
With Hummus – Vegan + full of fiber
With Scrambled Eggs – For post-workout breakfast
With Soup or Curry – A wholesome IBS-friendly dinner roll
As a Sandwich Bun – Use lettuce, paneer, or tofu filling
Storage & Meal Prep Tips
Room Temp: Store in airtight container for 2 days
Fridge: Up to 5 days
Freezer: Wrap individually and freeze for 2 months
Reheat: Toast or microwave for 30 seconds before eating
High Protein Lentil Buns – No Yeast, IBS-Friendly Breakfast
Equipment
- 1 Mixer Grinder
- 1 Baking Tray
- 2 Mixing bowl
- 1 Spatula
Ingredients
- 1 cup Red LentiLentil
- 1 tsp psyllium husk
- 1 tsp baking soda
- 1 tbsp Olive oil
- 1 tbsp apple cider vinegar
- 1 tbsp salt
- 1 tsp pumpkin seed
- 1 tsp Melon seeds
- 1 tsp White sesame seeds
- 1 tsp black sesame seeds
Instructions
- Soak 1 cup of lentils in warm water for 1 hour.
- Drain the soaked lentils and transfer them to a blender.
- Grind into a thick batter using minimal water.
- Add 1 tablespoon psyllium husk, ½ teaspoon baking soda, 1 teaspoon apple cider vinegar, and salt to taste. Blend until well combined.
- Let the batter rest for 10 minutes to thicken.
- Preheat the oven to 180°C (350°F).
- Line a baking tray with parchment paper.
- Scoop the batter onto the tray, forming small bun shapes.
- Sprinkle pumpkin seeds, melon seeds, sesame seeds, and sunflower seeds on top of each bun.
- Bake for 15–20 minutes, until the buns are firm and slightly golden.
- Remove from the oven and let them cool before serving.
Notes
- These buns are made without yeast or maida, making them great for IBS and weight loss.
- Psyllium husk helps bind the batter naturally while improving digestion.
- Apple cider vinegar activates the baking soda for fluffiness — no rising time needed.
- You can shape them into flat buns or use muffin moulds for mini buns.
- Top with a mix of seeds like pumpkin, melon, sesame, or sunflower for crunch and added nutrients.
- Store in an airtight container for up to 3 days and reheat before serving.
- Enjoy as a quick breakfast or mid-day snack with green chutney or curd.
Health Benefits
✅ High Protein – Helps with satiety and muscle repair
✅ No Yeast – Good for sensitive guts and IBS flares
✅ No Added Sugar – Won’t spike blood sugar
✅ Good Fats – From seeds and optional olive oil
✅ Loaded with Fiber – Keeps digestion regular and supports gut flora
Nutritional Info (Per Bun – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | ~90 kcal |
| Protein | ~6g |
| Carbs | ~10g |
| Fats | ~3g |
| Fiber | ~4g |
FAQs – High Protein Lentil Buns
Q1: Are lentils good for weight loss and blood sugar control?
Yes. Lentils are rich in plant protein and fiber, which helps regulate blood sugar, improve satiety, and reduce unhealthy cravings.
Q2: Is psyllium husk safe for digestion and gut health?
Absolutely. Psyllium husk is a prebiotic fiber that supports regular bowel movements and nourishes gut bacteria, making it ideal for IBS and digestion.
Q3: Can people with gluten intolerance eat lentil buns?
Yes. Lentils are naturally gluten-free. This recipe avoids maida and wheat, making it a safe and healthy option for those avoiding gluten.
Q4: Why avoid yeast in gut-sensitive diets?
Many people with IBS or yeast overgrowth (like candida) feel bloated or uncomfortable with fermented ingredients like yeast. Yeast-free baking is gentler on the gut.
Q5: How do seed toppings help in nutrition?
Pumpkin, sunflower, and sesame seeds add essential fats, zinc, and magnesium—great for skin, heart health, and hormonal balance.
You can also like :- High-Protein Homemade Mayo: Egg, Olive Oil, and Vinegar