Cauliflower Bread Buns are the perfect healthy alternative to traditional bread buns. These gluten-free, low-carb delights are not only easy to make but also incredibly versatile. Whether you’re looking for a way to enjoy your favorite sandwich fillings, hamburger patties, or simply want a delicious side for soups and salads, these cauliflower buns will satisfy your cravings without the guilt.
Ingredients
- 3 cups finely riced raw cauliflower florets (see note)
- 2 large eggs
- 1/2 cup shredded parmesan cheese
- 2 tbsp almond flour
- 2 tbsp coconut flour
- 1/2 tsp baking powder
- 1/2 tsp dry Italian seasoning herb blend
- 1 tsp white sesame seeds
Directions
- Preheat the oven to 400°F (200°C).
- Prepare the mixture: In a large bowl, combine the riced cauliflower, eggs, shredded parmesan cheese, almond flour, coconut flour, baking powder, and Italian seasoning. Mix with a large spoon until all the ingredients are thoroughly combined. The mixture should be wet but not liquid.
- Prepare the baking pan: Grease the cavities of a muffin top pan. If you don’t have a muffin top pan, you can create free-form buns on a baking sheet lined with parchment paper or a silicone baking mat.
- Shape the buns: Measure out 1/2 cup of the lightly packed cauliflower mixture. Dump it onto the muffin mold or baking sheet. Press down in the middle with the palm of your hand. If using a muffin top pan, evenly spread the mixture across the mold and compact it down slightly with your knuckles or fingers to ensure a tight crumb structure.
- Form the discs: If using a baking sheet, press down on the mixture with the palm of your hand and then shape it into a round disc about 4 inches wide and slightly more than 1/2 inch high. Gently compact the cauliflower mix with your fingers or knuckles to tighten the buns.
- Add sesame seeds: Sprinkle the tops of the buns with white sesame seeds for added flavor and texture.
- Bake: Place the pan in the oven and bake for 20-25 minutes or until the tops are golden brown and the cauliflower breads are completely cooked.
- Cool and serve: Use a thin spatula to gently loosen the bottoms of the cauliflower breads, making it easier to remove them from the pan or baking sheet. Allow the buns to cool slightly before enjoying.
Prep Time: 10 minutes
Cook Time: 25 minutes
Total Time: 35 minutes
Servings: 6 buns
Nutrition Info: Approximately 90 calories per bun, 6g protein, 5g carbs, 6g fat.
How to Serve Cauliflower Bread Buns
Cauliflower Bread Buns are incredibly versatile. Enjoy them as a base for hearty sandwiches, burgers, or sliders. They also make an excellent side for soups and salads or can be toasted and topped with avocado, eggs, or your favorite spreads.
Variations
- Cheese Variations: Experiment with different types of cheese like cheddar or mozzarella for a unique flavor twist.
- Herb Add-Ins: Add fresh herbs such as parsley, chives, or dill for an extra flavor boost.
- Spice It Up: Incorporate spices like garlic powder or chili flakes for a little heat.
FAQs
1. Can I make these buns ahead of time?
Yes! Cauliflower Bread Buns can be made in advance and stored in an airtight container in the fridge for up to 4 days. You can also freeze them for longer storage.
2. Can I use frozen cauliflower?
While fresh riced cauliflower is recommended for the best texture, you can use frozen cauliflower florets. Just ensure you thaw and thoroughly drain them before ricing.
3. What can I substitute for almond or coconut flour?
If you’re allergic or want to avoid almond or coconut flour, you can try sunflower seed flour or oat flour as alternatives; however, the texture may vary. Adjust the liquid ingredients accordingly.