High Protein Lentil Buns – No Yeast, No Sugar (Gluten-Free, IBS-Friendly)
These high protein lentil buns are soft, gluten-free, and IBS-safe. Made with soaked dal, psyllium husk, and no yeast, they’re perfect for gut health and weight loss.
I used to believe healthy buns meant dry, tasteless, or full of processed protein powders. But these high protein lentil buns changed everything.
Made from soaked dals, psyllium husk, and gut-healing spices, they’re soft, IBS-friendly, and 100% gluten-free. No yeast, no baking powder, no bloating.
These buns became a weekly meal prep staple during my gut healing journey—and honestly? I’ve never looked back.
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 – Gluten-Free, No Yeast, IBS Friendly
Equipment
- 1 Mixer Grinder
- 1 Baking Tray
- 2 Mixing bowl
- 1 Spatula
Ingredients
- ½ cup green moong dal whole
- ½ cup black urad dal split or whole
- 2 tbsp psyllium husk isabgol
- 1 tsp roasted cumin powder
- 1 tsp fennel seeds
- ½ tsp Himalayan salt
- 1 tbsp lemon juice
- 1 tbsp coconut oil or olive oil
- Water as needed for blending
Instructions
- Soak both dals overnight (8 hours) in plenty of water.
- Drain and blend with minimal water into a thick batter.
- Add cumin, fennel, salt, lemon juice, and oil. Mix well.
- Fold in psyllium husk. Let it sit for 10 minutes to thicken.
- Shape into bun-like rounds using wet hands.
- Bake at 180°C for 30–35 minutes or until firm and golden.
- Cool completely before slicing. Store in fridge or freeze.
Notes
- Soak Time Matters: Always soak the dals overnight (8–10 hours). It reduces bloating, improves protein absorption, and makes the buns IBS-friendly.
- Batter Consistency: The batter should be thick but spoonable—not runny. Add psyllium husk slowly and let it sit for 10 mins to activate.
- Spice It Up: You can customize the spice blend—add ajwain for better digestion, chili flakes for heat, or coriander powder for aroma.
- Freezer Friendly: These high protein lentil buns freeze well. Just wrap them in foil or airtight containers and toast straight from the freezer.
- Serving Tip: For extra flavor, cut in half and lightly pan-sear in ghee or olive oil. Serve with hummus, chutney, or homemade spreads.
- Avoid Overbaking: These buns stay soft and moist when baked just until the edges are firm and golden. Overbaking may dry them out.
Why You'll Love These High Protein Lentil Buns
These aren’t just “healthier.” They’re life-friendly.
✅ 12–15g protein per bun
✅ Easy on the gut (IBS tested!)
✅ No refined flour or gluten
✅ Eggless, dairy-free, yeast-free
✅ Can be frozen or toasted
✅ Pairs with chutney, sabzi, or nut butter
If you’re tired of eating boiled dal every day for protein, this is your game-changer.
Ingredient Benefits for Gut and Muscle Health
These high protein lentil buns are built with ingredients that nourish you deeply:
Green & Black Moong Dal: Rich in plant protein, iron, and fiber. Easier to digest than kidney beans or chana.
Psyllium Husk (Isabgol): Natural binder + prebiotic fiber = smoother digestion.
Cumin + Fennel: Boost bile flow and reduce gas
Olive or Coconut Oil: Healthy fats that keep the buns moist
Lemon Juice: Adds lift + helps with absorption of iron
These high protein lentil buns have completely changed how I approach clean eating and gut healing. Unlike store-bought breads that leave me bloated, these high protein lentil buns feel light yet satisfying.
What I love most is how versatile they are—whether I pair them with soup, chutney, or eat them plain, the texture holds up. Since they’re made from soaked dal, these high protein lentil buns are naturally rich in plant protein and fiber, helping you feel full longer. I often make a big batch of high protein lentil buns on Sundays and freeze half to save time during the week.
If you’re on a weight loss journey or dealing with IBS, these high protein lentil buns give you all the nutrition without the side effects of gluten or yeast. Even when I’m in a rush, just toasting one of these high protein lentil buns with ghee or nut butter feels like a complete, nourishing meal. That’s why these high protein lentil buns have become a non-negotiable part of my meal prep routine
Nutritional Info (Per Bun – Approximate)
| Nutrient | Amount |
|---|---|
| Calories | ~90 kcal |
| Protein | ~6g |
| Carbs | ~10g |
| Fats | ~3g |
| Fiber | ~4g |
7 Reasons These High Protein Lentil Buns Are a Gut-Healing Game Changer
1. Packed with Plant-Based Protein (No Powders!)
These high protein lentil buns are made from real soaked dals—not processed protein powders—giving your body clean, digestible amino acids. Each bun contains around 12–15g of natural protein that fuels muscles and keeps you full longer.
2. No Yeast = No Bloat
Yeast can trigger bloating, especially in IBS and SIBO sufferers. These buns are completely yeast-free, making them ideal for sensitive guts that react badly to traditional breads or ferments.
3. Gluten-Free & IBS Safe
Made without maida, atta, or any gluten-containing flour, these high protein lentil buns are perfect for those managing gluten intolerance, IBS, or inflammation-related gut issues.
4. Psyllium Husk for Smooth Digestion
Psyllium acts as a natural binder and adds prebiotic fiber that supports smoother digestion and regular bowel movements—key for healing IBS, constipation, and leaky gut symptoms.
5. Easy to Prep, Bake & Store
Meal prep becomes effortless. These buns require no fancy kneading or proofing time. You just soak, blend, mix, and bake. They last 4–5 days in the fridge or 2–3 weeks in the freezer.
6. Super Versatile for Every Meal
Whether you toast them for breakfast, stuff them for lunch, or dip them in soup at dinner—these high protein lentil buns adapt to your routine without getting soggy or falling apart.
7. Built for Real Healing, Not Just Calories
Most “protein recipes” focus only on macros. These buns go deeper—with digestion-friendly spices (like cumin and fennel), anti-inflammatory benefits, and a balanced fiber-to-protein ratio that truly supports gut healing.
FAQs – High Protein Lentil Buns
Tech Note
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