High Protein Lentil Buns – Gluten-Free, No Yeast, IBS Friendly
These soft, gluten-free high protein lentil buns are made with soaked dals, psyllium husk, and gut-friendly spices. Perfect for IBS diets, weight loss, or anyone avoiding bread with yeast, sugar, or gluten. Easy to meal prep, toast, or freeze.
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.