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Low Carb Sloppy Joe Buns

  • Writer: Keto Upgrade
    Keto Upgrade
  • 7 minutes ago
  • 5 min read

I wanted a a recipe that we could have ready made in the freezer that we could just pop in the oven for a quick dinner. So I figured out a keto hot pocket essentially that you can fill with a bunch of different filling. I did the sloppy joes, pulled pork and pizza and they all turned out great!




This recipe makes 12 sloppy joe buns but you can easily cut the sloppy joe recipe in half and use the dough to fill with any leftover you have in the fridge or even cut the dough recipe in half as well. The important thing with this recipe is having fillings that are chilled and not too much liquid so the dough is easier to wrap around the filling and seal well. So if you make a pizza one, I would use a very thick sauce, I use tomato paste mixed with just enough water and seasonings to make a quick and easy pizza sauce. You can check out my pizza rolls video where this dough was originally used, where I have my pizza sauce recipe in the description box-https://youtu.be/ioVQqRIGUFU



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Low Carb Sloppy Joes


1 Tbs. Avocado Oil

1 Medium Yellow Onion (Diced)

2lbs. Lean Ground Beef (Can use a higher fat but I would drain it)

3/4 Cup Water

2 Tbs. Tomato Paste

1 Cup Sugar Free Ketchup

2 Tbs. Erythritol Sweetener (I use golden, you can use any sweetener you'd like)

1 Tbs. Yellow Mustard

1 Tbs. Worcestershire

1/2 Tbs. Chili Powder

1/2 tsp. Crushed Red Pepper (Optional)

3/4 tsp. Black Pepper

1/2 Tbs. Salt


Add in-

5oz. Shredded Cheddar Cheese


Instructions:

  1. In a large skillet oven medium heat add a drizzle of oil and diced onion and sautee until the onions are translucent and beginning to brown, then add the 2 pounds of ground beef and cook through

  2. While that is going mix up all the rest of the ingredients in a large measuring cup to make your sloppy joe sauce

  3. Once the meat is no longer pink, drain if there is a lot of liquid in the meat then add the sauce and simmer until thick and just a little sloppy

  4. If making the 12 buns, transfer to a shallow dish and let cool slightly before putting into the refrigerator, can make this the day before, you want the mixture at least room temperature or colder before placing in the dough

  5. If only making 6 buns you can measure out 18 oz. of the mixture or 2 1/4 Cups

  6. Once the meat is done and chilling you can get onto the dough


If you want a delicious keto bun that you don't need to bake yourself, I sell my low carb, high protein hamburger buns on my website- https://www.ketoupgrade.info/product-page/keto-white-bread


Bun Dough Recipe (If you want to learn more about this dough- https://www.ketoupgrade.info/post/keto-low-carb-pizza-rolls)


8 oz./1 Cup- Low Carb Milk (Or Water or heavy cream (will add carbs)) Warmed between 100-110 degrees

6 g/2 tsp.- Inulin (Alternatively 1 tsp. Honey or Maple Syrup)

9 g/2-1/4 tsp-. Active Dry or Rapid Rise Yeast

200g/4 Eggs

48g/1/4 -1:1 Alternative Granular Erythritol Sweetener

112 g/4 oz./1 Stick- Salted Butter (melted) (add 1/2 tsp. salt if using unsalted)

110 g/1-1/4 Cup+2 Tbs.(approximately) Packed Unflavored Whey Protein Isolate

30 g/~1/4 Cup- Coconut Flour

88 g/1+1/3 Cup- (scooped not packed) Bamboo Fiber (Oat Fiber)

12 g/1 Tbs.- Xanthan Gum

30 g/3 Tbs.- Grass fed Beef Gelatin

1/2 tsp. -Salt


Instructions: (For video tutorial click here- https://youtu.be/v6KSJ_t0Vgc)

  1. Weigh/measure out your liquid and heat to between 100-110 degrees Fahrenheit then add the inulin and yeast, set aside to activate (optional but I think it adds flavor)

  2. In a stand mixer beat 4 eggs with the sweetener until no longer grainy

  3. While that whips, weigh/measure, sift and whisk together dry ingredients

  4. Once you can't feel any sweetener granules, on low speed, stream in the melted butter and milk and yeast mixture

  5. Scrape down then add in all the whisked dry ingredients, turn on slow then speed it up to work the dry ingredients well

  6. Scrap down and whip one last time until a thick dough forms

  7. Set aside to hydrate while you clean up your area and get it ready to roll out the dough

  8. Roll out using 2 oiled large piece of parchment paper or silt pat on a half sheet tray

  9. Divide the dough into equal portions, about 430g then roll out half the dough into an even thickness, in the shape of a rectangle, about 15 inches horizontal by 10 inches vertical, can use an oiled piece of parchment paper on top as well or oiled hands to pat out

  10. Once you are happy with the shape and thickness of the dough, chill for first rectangle for 10 minutes, then roll out the other half the same way

  11. If baking right away Preheat oven to 400 degrees, once the dough and fillings are chilled start with the first rectangle and using an oiled bench scraper or knife cut 6, 5x5 squares

  12. Sprinkle about 1/2 Tbs. Cheese on the bottom of each square then top with 3 oz. or about a heaping 1/3 Cup of the sloppy joe filling, then sprinkle with another 1/2 Tbs. cheese

  13. Once they are all filled, you will have some leftover meat, carefully bring the dough up over the filling and pinch the dough closed, fixing any holes or tears you may have. The dough is pretty easy to stick back together if there are holes

  14. Place seam side down on the pan, if making different buns you can mark them with a little of what is inside like cheese or a piece of meat, can freeze right on the sheet tray at this point, then transfer to a ziplock freezer bag for baking later

  15. If baking right away, bake at 400 degrees for 16-20 minutes rotating often for even browning, if baking from frozen, bake at 375 degrees for 20-25 minutes until the center is 160 degrees

  16. Let cool slightly before diving in!!!


Macros: 1 Bun


320 Calories

18g Fat

14g Total Carbs

4g Fiber

6g Sugar Alcohol

4g Net Carbs

30g Protein


If you are in the lower 48 states, feel free to check out my website to place an order for some High Protein/Low Carb White Bread, Pizza Crusts or some delicious keto brownies or keto breakfast Baked Goods- Sugarswapbakeshop.com or click the link: https://www.ketoupgrade.info/shop-1


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