low-carb burgers + an easy keto ketchup recipe

{This post is sponsored by llinea monk fruit, a brand I use and love. Thank you for supporting the brands that support Stem and Spoon.}

Nothing can beat a classic cheeseburger but these low-carb burgers, complete with the EASIEST keto ketchup recipe, are pretty darn close to the real deal! If you've ever wondered if it's possible to have a keto burger with the bun, this recipe is for you. I'm sharing it all: the keto ketchup recipe, how to whip up those low-carb burger buns, and even how to make and grill the best burger patties. You just can't do summer sans burgers, and with this recipe, you don't have to!

are burgers OK on keto?

Typically, NO. The burger buns are too high in carbs and the ketchup is full of sugar. But these low-carb burgers are assembled with a burger bun that's made with a combination of healthy, keto-friendly ingredients! I also use a keto ketchup that takes a whopping 5 MINUTES to make, and swaps out all the added refined sugar you'd typically see in ketchup, for llinea monk fruit. It's a zero glycemic sugar alternative that's completely natural and only contains one ingredient: monk fruit.

the only keto ketchup recipe you need

I like to make the ketchup first, that way it's already done, cooled, and on hand for whenever you need it! I use this simple keto ketchup recipe often, and enjoy it with these air fryer zucchini tots, jicama fries, or even with these egg muffins.

Did I mention this homemade keto ketchup is also significantly more affordable than a bottle of the store-bought stuff? The ingredients in this keto ketchup recipe only costs a couple of dollars, versus paying upwards of $5-$10 per bottle for an organic, unsweetened ketchup. More reasons to love it!

how to make keto ketchup

Here's what you need for this keto ketchup recipe:

• tomato paste
• water
• llinea monk fruit
• salt
• garlic powder
• onion powder
• white vinegar

1. In a small saucepan, add all of the ingredients.
2. Whisk them together and heat the mixture over medium heat, just until it starts to come to a boil.
3. Remove from heat, cool, and store in the refrigerator in a glass jar or other airtight container.

EASY, am I right? Hooray for eliminating all those ketchup carbs!

The ketchup will keep in the fridge for at least a week, potentially longer (although we have usually consumed it all by that point).

About substitutions: llinea monk fruit is a liquid product and the sweet drops are 15-20 times sweeter than regular sugar. Since it has such concentrated sweetness, it cannot be swapped 1:1 for erythritol, stevia, or other sugar alternatives. I like using the liquid monk fruit because you don't have to worry about granules dissolving, and it's simple to adjust the sweetness afterward, depending on your own taste preference.

Also, please use white vinegar! I generally like to use apple cider vinegar in recipes since research shows it can help boost ketosis, however, it just doesn't work in this keto ketchup recipe. Using apple cider vinegar won't ruin it, but it doesn't give enough of a sour/acidic taste that makes ketchup, ketchup.

what you'll need for low-carb burgers

This recipe for low-carb burger buns is fairly simple, and the yeast gives it a flavor that's very close to real bread! To activate the yeast, I use a little bit of maple syrup. But don't worry, because SCIENCE. The yeast will eat up all the sugar in the syrup during fermentation, and the final product won't have any.

To make these low-carb burgers, you'll need the following ingredients:

• dry active yeast
• maple syrup
• warm water
• almond flour
• whole psyllium husk seeds (or psyllium husk powder)
• flax seed meal
• xanthan gum
• egg (room temperature)
• egg whites (room temperature)
• apple cider vinegar
• coconut milk, unsweetened and full-fat
• garlic powder (optional)
• sesame seeds (optional)
• grass-fed ground beef
• gluten-free Worcestershire sauce
• salt and pepper
• keto ketchup and other condiments, like avocado mayo, Dijon mustard, or this low-carb BBQ sauce
• onion slices, dill pickles, cheddar cheese, and your favorite keto burger toppings!

Psyllium husk substitute: Psyllium husk is pretty necessary for this recipe so I don't recommend omitting or even substituting it. The powder acts as a binder in gluten-free and keto baking and helps give it a lighter texture.

Pro tip! Psyllium husk- how to use: You can purchase it already in powder form, but some brands make a heavier powder that gives the bread a more dense texture (some will even turn it purple-ish). Whole psyllium husks are small, beige and a lot more light and fluffy. Running them through a blender or grinder to powder them yourself will give you a better bread texture.

the process

Start by making the low-carb burger buns.

1. Proof the yeast- In a small bowl, activate the yeast by adding the warm water and the maple syrup. Let it sit for 5-10 minutes to get foamy. (If it doesn't foam up at all, your yeast is dead!)
2. Combine the dry ingredients- In a large bowl, stir together almond flour, flax seed meal, xanthan gum, salt, psyllium husk powder, and garlic powder (make sure to powder the whole psyllium husks first).
3. Combine wet ingredients- Add the room temperature egg and egg whites, apple cider vinegar, and coconut milk to the yeast mixture, whisking it all together.
4. Form the keto burger buns- Combine the wet and dry ingredients until a dough forms. Divide it into six portions, rolling each into a ball and slightly flattening it to make a small hamburger bun. Place them on a lined baking sheet and cover with a clean towel to let them rise for about 30 minutes.
5. Bake- Sprinkle sesame seeds on each, gently patting them onto the top, then bake the low-carb burger buns at 350°F for 30-35 minutes.
6. Grill the burgers- While they are baking, heat your grill to about 375°F. In a large bowl, combine the grass-fed ground beef with Worcestershire sauce, salt and pepper, and a dash of garlic powder. Divide and form about six burger patties, then place them on the grill to cook each side for about 4-5 minutes (or until desired doneness). About a minute before taking them off the grill, place a slice of cheese on each patty to melt.

Once the burgers and the buns are both done, assemble the keto burgers however you like! Some of my favorite toppings include caramelized onions, bacon, and dill pickles. Plus, extra keto ketchup on the side!

I hope you LOVE these low-carb burgers and keto ketchup recipe!

Keto burgers are perfect for summertime grilling. Add a few cheesy air fryer zucchini tots with keto ketchup or a crunchy broccoli salad for a complete, low-carb meal that's sure to be a crowdpleaser!

you might also love...

• Keto raspberry lemon bars are a DREAM! This layered bar is a fruity twist on the classic recipe, without all the added sugar and carbs, of course.
• This low-carb strawberry rhubarb chia jam only takes a few minutes to make! Use fresh or frozen fruit for this easy, low-carb jam.
• Keep the grilling going all summer long with these grilled shrimp skewers! Served with a deliciously creamy basil avocado dressing, you'll love this fresh and tasty combo!

Continue to Content

low-carb burgers + an easy keto ketchup recipe

Yield: 6 servings

Prep Time: 20 minutes

Cook Time: 30 minutes

Additional Time: 30 minutes

Total Time: 1 hour 20 minutes

Enjoy a classic hamburger the right way, WITH the bun! These low-carb burgers are the tastiest keto cheeseburgers, and the easy keto ketchup recipe only takes minutes to make! Low-carb, gluten-free, paleo, and dairy-free.

Print

Ingredients

Keto ketchup

• 1, 6-oz. can organic tomato paste
• 6 oz. filtered water (fill up the empty can)
• ½ teaspoon llinea monk fruit
• ½ teaspoon sea salt
• ¼ teaspoon garlic powder
• ⅛ teaspoon onion powder
• 2 tablespoons white vinegar

Low-carb burgers

• 2 teaspoons active dry yeast (1 packet)
• ½ cup warm water
• 1 teaspoon maple syrup
• 1-½ cups almond flour
• ½ cup flaxseed meal
• 5 tablespoons psyllium husk powder*
• 1 teaspoon xanthan gum 
• 2-½ teaspoons salt (divided, 1 teaspoon for the buns and 1-½ teaspoons for the ground beef)
• ¼ teaspoon garlic powder
• 1 egg + 2 egg whites, room temperature
• 2 tablespoons apple cider vinegar
• ¼ cup canned coconut milk, full-fat/unsweetened
• sesame seeds (optional)
• 1-½ pounds grass-fed ground beef
• 1 tablespoon Worcestershire sauce, gluten-free (optional)
• ½ teaspoon pepper
• 6 slices cheddar cheese (or cheese of choice)
• Burger toppings: romaine, onion, dill pickles, avocado mayo, Dijon mustard, etc. 

Instructions

Keto ketchup

1. In a small saucepan, combine all of the ketchup ingredients. Whisk together until smooth.
2. Heat the mixture for about five minutes over medium heat, then remove from heat and allow it to cool.
3. Taste and adjust, if needed. More monk fruit for sweetness, more white vinegar for sour, etc.
4. Store in a jar or air-tight container in the fridge for up to 10 days.

Low-carb burgers

1. In a small bowl, combine the dry active yeast with the warm water and teaspoon of maple syrup (don't worry, the yeast will eat up all that sugar!). Let it sit for 5-10 minutes while you prep the other ingredients.
2. In a large mixing bowl, whisk together the almond flour, flaxseed meal, psyllium husk powder, xanthan gum, salt, and garlic powder.
3. Once the yeast is done proofing, add the egg and two egg whites to the yeast mixture, along with the vinegar and coconut milk. (You want to make sure the eggs are at room temperature, otherwise the cold eggs will chill down the dough and prevent it from rising.)
4. Slowly add the wet ingredients to the dry flour mixture, stirring in small portions at a time. The dough will quickly get very thick. Let it sit for 2-3 minutes, it'll thicken up even more.
5. Using an ice cream scoop or large spoon, scoop out portions of dough about 2-3 tablespoons in size, roll into a ball, and gently flatten. I usually end up with six burger buns. Place each on a parchment (or baking mat) lined baking sheet. Cover the baking sheet with a clean towel and let the burger buns rise in a warm place for about 30 minutes.
6. Preheat the oven to 350°F. Sprinkle a few sesame seeds on top of each burger bun (optional) and gently pat the top to press them on. Bake the buns for 30-35 minutes, or until they've turned golden brown.
7. While the buns are baking, preheat your grill to 375°F. In a large bowl, combine the ground beef with the Worcestershire sauce, remaining 1-½ teaspoons of salt, and pepper, mixing it well with your hands.
8. Grab a handful of the meat mixture (about 2-3 tablespoons) and roll it into a ball, then press it out between the palms of your hands to form the meat patty. Place each on a plate.
9. When the grill is hot, place each of the meat patties on the grill, cooking each side for 3-5 minutes, or until you've reached the desired doneness. About 1 minute before taking the burgers off the grill, place a slice of cheddar cheese on each of the patties to let it melt.
10. Remove the burgers from the grill. When the burger buns are done baking, slice a bun in half, and assemble your low-carb burgers with your toppings of choice!
    

Notes

*I've found that the best way to use psyllium husk powder is to purchase whole psyllium husks and grind/blend them at home. The bread will have a better texture and flavor.

*Nutritional value for each serving (2 tbsp) of the keto ketchup: Fat: 0g; Carbs: 3g; Fiber: 1g; Sugar: 2g; Net carbs: 2g\

Nutrition information below is for one low-carb burger (meat, bun and cheese), excluding toppings.

Nutrition Information:

Yield: 6 Serving Size: 1
Amount Per Serving: Calories: 687Total Fat: 41.3gSaturated Fat: 18gCholesterol: 220mgSodium: 970mgCarbohydrates: 10gNet Carbohydrates: 2gFiber: 8gSugar: 1gProtein: 63g

This nutritional information is approximate and is provided for convenience as a courtesy.