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Diabetic Friendly! The Best Low Carb Quinoa Peas Bun

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Recipe by Arti Rout

updated on- May 18, 2026

5 from 2 votes

Diabetic friendly Quinoa Peas Bun
Recipe Video Print

This Bun Is Also Gluten Free

This quinoa peas bun is soft, easy to make and prepared with just a few simple ingredients. I already made a lentil bagel using a similar recipe but this time I skipped the rice and added quinoa. Now, the bun is lower in calories and higher in fiber and other nutrients.

freshly baked quinoa peas bunPin
Freshly Baked Quinoa Peas Bun

The Search for Healthier Options

Why quinoa?
These days, everyone seems to be looking for healthier options. As I mentioned in a previous post, my husband was diagnosed with Type II diabetes a few weeks ago. Since then, I’ve been preparing two versions of every meal—one for my daughter, and a diabetic-friendly version for my husband and me. (I don’t count myself, though, because I can happily eat both! 😁)

green bun ingredientsPin
Ingredients – Find detail list below in recipe section

This bun is a healthy option for diabetic people because it has healthy carbs and is rich in fiber. My husband ate three buns and after two hours his sugar did not spike, it stayed within range.
You can enjoy this bun as a burger with your favourite protein-rich patty with greens or veggies or simply with your favourite spread like cream cheese.

green bun burgerPin
Yummy burger : Low on carb, High on Nutrition

This bun includes:
Protein, fiber, complex carbs, iron, magnesium, potassium, folate, vitamin B6, antioxidants, and healthy minerals like manganese and phosphorus.

Lets make this Quinoa Peas Bun…

Recipe

Diabetic friendly Quinoa Peas BunPin

Diabetic Friendly! The Best Low Carb Quinoa Peas Bun

Recipe by – Arti Rout
This quinoa peas bun is soft, easy to make and prepared with just a few simple ingredients. These days, everyone seems to be looking for healthier options. This bun is a healthy option for diabetic people because it has healthy carbs and is rich in fiber. You can enjoy this bun as a burger with your favourite protein-rich patty with greens or veggies or simply with your favourite spread like cream cheese.
5 from 2 votes

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Comment Pin Print
Prep Time 15 minutes
Cook Time 30 minutes
Total Time 45 minutes
Course Appetizer, Breakfast, Dinner, Lunch, Side Dish
Servings 8
Calories 167 kcal

Equipment

mixer grinder Pin
Mixer Grinder with steel jar
number of servings8

Ingredients

  • 1/2 Cup Quinoa
  • 1 Cup Dry Green Peas
  • 1 Cup Spinach
  • 4 tbsp Psyllium Husk
  • 1/2 tspn Salt
  • 1 1/2 tbsp Olive Oil
  • 1/4 Cup Yoghurt
  • 1/4 tspn Baking Soda
  • 3/4 tbsp Lemon Juice
  • Bagel Seasoning(Optional)
  • White & Black Sesame seeds

Instructions
 

  • Wash, soak dry green peas & quinoa overnight or for at least 6-7 hours.
    wash & soaked quinoa and green peasPin
  • Drain all the water then add it to a blender along with other ingredients included spinach.
    drain water and add to a blender with other ingredients to make pastePin
  • Grind everything to make paste. If paste is too dry then add 2-3 tablespoon water. Be careful don't add to much water.
    make a fine pastePin
  • Now make small balls and shape them to bun.
    make small balls and shape them as bunPin
  • Place them into a baking tray with a parchment paper. Sprinkle black and white sesame on top.
    place them in a baking tray lined with parchment paper, sprinkle black and white sesame on topPin
  • Preheat the oven to 350F( 180C).
  • Bake for 30 mins or until top looks golden.
    bake in ovenPin
  • You can make burger with this or just apply cream cheese and enjoy 😋
    green bun burgerPin

Video

Notes

While grinding if needed add 2–3 tablespoons of water but be careful because  if the water is too much the paste will become liquidy and it will not hold the bun.

NUTRITION INFO

Nutrition Facts
Diabetic Friendly! The Best Low Carb Quinoa Peas Bun
Amount per Serving
Calories
167
% Daily Value*
Fat
 
4
g
6
%
Saturated Fat
 
0.5
g
3
%
Polyunsaturated Fat
 
1
g
Monounsaturated Fat
 
2
g
Cholesterol
 
0.2
mg
0
%
Sodium
 
46
mg
2
%
Potassium
 
343
mg
10
%
Carbohydrates
 
27
g
9
%
Fiber
 
11
g
46
%
Sugar
 
3
g
3
%
Protein
 
8
g
16
%
Vitamin A
 
390
IU
8
%
Vitamin C
 
2
mg
2
%
Calcium
 
38
mg
4
%
Iron
 
2
mg
11
%
* Percent Daily Values are based on a 2000 calorie diet.
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Nutrition Information Disclaimer – Maple.Kitchen

The content on Maple.Kitchen is for informational purposes only and is not provided by a certified nutritionist, dietitian, or medical professional. Any nutritional information shared (such as calories, fat, or carbs) is an estimate, calculated using online tools, and may not be fully accurate. This site does not intend to diagnose, treat, cure, or prevent any disease, nor should the content be seen as a substitute for professional medical advice. Readers are encouraged to consult with a qualified healthcare provider before making any health-related decisions or dietary changes. Maple.Kitchen is not responsible for any outcomes from the use of recipes or information shared on this website.

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Hi! I am Arti Rout

Arti Rout - Maple Kitchen

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15 responses to “Diabetic Friendly! The Best Low Carb Quinoa Peas Bun”

  1. Komal kothari Avatar
    Komal kothari

    Can we replace dried green peas with fresh green peas

    Reply
    1. Arti Rout Avatar
      Arti Rout

      yes

      Reply
  2. Karuna p Avatar
    Karuna p

    Can we replace curd with anything else?

    Reply
    1. Arti Rout Avatar
      Arti Rout

      you can use sour cream or egg

      Reply
  3. Rameshwari Avatar
    Rameshwari

    I liked all recipes very much.Thanks

    Reply
    1. Arti Rout Avatar
      Arti Rout

      Thank you for your comment.

      Reply
  4. Sweta Avatar
    Sweta

    5 stars
    Easy to make and so light on digestion too! Thanks chef Arti!

    Reply
    1. Arti Rout Avatar
      Arti Rout

      you are welcome. I am glad you liked it.

      Reply
  5. Marie Avatar
    Marie

    Good morning Arti. I love your recipes. I’m finally ready to try them. My first try will be your green pea & quinoa bun. I love love bread in all its forms, whether a roti, pancake or just bread 😂. My sugar is high n I am forced to look for alternatives 😌. Can I use red lentils n use the same ratio of ingredients?? Looking forward to your response. Thank you n have a lovely day

    Reply
    1. Arti Rout Avatar
      Arti Rout

      Hi, thank you for your comment. Sure you can use red lentils. I have 1 recipe with lentils also, lentl bagel link

      Reply
    2. Arti Rout Avatar
      Arti Rout

      Good morning Marie😊 Thank you so much for your sweet words. I’m so happy you are finally trying my recipes. Hope your first green recipe turns out super tasty. Happy Cooking 💚

      Reply
5 from 2 votes

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