Inside Scoop: Grain-free cauliflower bun recipe made with veggies, chickpea flour, and the perfect sandwich bun alternative.
After a couple weeks of experimentation, I FINALLY created a bread bun that’s made completely ‘bun-free’.
Does that even make sense?
Let me explain further.
After almost a year being completely grain-free due to gut issues, I have wanted needed a recipe to replace my complete and utter desire to have a sandwich, with a bun, that didn’t trigger bloat, anxiety and gut pain.
I also have this desire to eat these buns on the regular, and most recipes out there for grain-free buns call for almond or coconut flour, which poses 2 problems for me.
1) Although I LOVE cooking with almond flour, and you will find plenty recipes on this platform made with almond flour – when you use it as much as I do, it gets quite pricey.
2) I’m just not a huge fan of coconut flour for bread/ baked goods in bun form. I find them to be too, coconutey.
So, my desire for a grain-free bun, that I could eat, that contained veggies, that my daughter could eat, and that didn’t make me feel horrible, ran pretty deep.
THESE GRAIN-FREE CAULIFLOWER BUNS ARE SOLVING MY SANDWICH CRISIS!
After a couple of failed attempts to create buns without grains, I finally swapped some paleo flour blends for chickpea flour, and now I can jump for joy, because this Grain-free Cauliflower Bun recipe is not only simple to put together, but it contains:
- Protein
- Healthy fats
- Vegetables (the liver loving kind too)
- No grains
- Plenty of fiber
- flavour
- The perfect formula for a sandwich made completely bread-free!
VEGGIES FOR THE WIN!
I really have no issue with bread for kids, or consuming gluten if your body isn’t reactive to it. As a matter of fact, there will come a day where I really hope I can consume it again, because there is nothing better than a soft baked loaf of fresh bread with a loaded sandwich, or some warm oil or butter to really make you feel comfortable.
And although these cauliflower buns are not a fresh baked loaf of bread, they sure are amazing!
My daughter gobbled these cauliflower buns up, and she doesn’t even like cauliflower, which is reassuring to know that I can whip up on one of her ‘I will not, nor will I ever again eat veggies’ kinda days.
It’s fun when you can sneak veggies in!
They also contain eggs, cheese (you can use dairy-free mozzarella shreds from this brand here if you don’t eat dairy), chopped pepper, and chickpea flour > which I find to be one of the nicest grain-free flours to work with when you’re trying to soak up moisture.
I will definitely be re-working and perfecting this recipe, but due to hot demand via the gram, I had to get these amazing, kid-friendly, grain-free, cheesy Cauliflower Buns up on the blog pronto, so you all could get your Sammy bun on without the worry of bloat, grain-pain, or trying to rise a loaf of bread.
THEY MAKE THE PERFECT BUN!
One of my favourite features of this recipe yet – they make the cutest little buns! These cauliflower buns are perfect bite sized snacking buns, I love adding some fresh butter, or hummus, roasted red pepper, arugula, preservative-free deli meat, or organic chicken slices and mustard as the BEST, and most perfect little sandwich bun!
Total win, and can’t wait for my next batch!
You’re also going to love these cauliflower buns as the perfect side dish, or dipping bread for this Winter Squash Leek & Vegetable Soup.
Comment below what you think about these grain-free cauliflower buns.
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Grain-free, Kid-friendly Cauliflower Bun Recipe
Ingredients
- 2 cups cauliflower riced (can buy pre packaged but make sure it’s thawed)
- 2 eggs
- 1 pepper diced
- 1/4 cup mozzarella shredded (can buy vegan shredded cheese)
- 1/4 cup tapioca flour
- 3/4 cup chickpea flour
- 1/2 tsp baking powder
- 1/2 tsp baking soda
- 1/2 tsp garlic powder optional
- 1/4 tsp sea salt
Directions
- Preheat the oven to 400F.
- If you’ve bought pre-packed cauliflower rice, make sure it’s thawed and as much of the moisture removed as possible. You can do this by simply putting it in a towel and squeezing as much of the moisture out as possible.
- If you’ve bought a whole head of cauliflower, you can rice it by adding to a food processor until it becomes rice-like consistency. Then you’ll need to steam the cauliflower, let cool, and remove the excess moisture the same way as you would with pre-packed frozen cauliflower.
- Once liquid removed, mix the eggs in a large bowl, and add in the cauliflower, cheese and pepper.
- In a separate bowl mix all of the dry ingredients together. Once mixed, pour the dry ingredients into the wet and mix until everything is thoroughly combined.
- This mixture should still be a bit wet.
- Take a baking sheet and line with parchment paper.
- Take apx 1 heaping Tbsp scoops of the batter and form into little buns.
- Bake for 18-20 minutes, should be golden on the top. Let cool.
Hi there,
The information you have posted is very useful. The sites you have referred was good. Thanks for sharing…
Thanks! So glad you found it useful.
2 things-
– I made cauliflower pizza crusts but we all preferred zucchini pizza crusts even more… Maybe try that next?
Also, with all that cauliflower and chick pea flour- how can there be only 1 measly gram of fiber???
Hey Betsy, you made these buns into pizza crusts? I haven’t even thought about trying that, I really like to use them as sandwich buns or just with some butter on the side of a soup. I might have to try slicing them and making them into pizza buns.
Let me go back into the nutrition label to make sure the fiber content is accurate.
Has this been used with flax “egg” instead of real egg?
Unfortunately it hasn’t been tested with a flax egg. Please let us know if you end up trying it and how it turns out.