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.


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!



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.


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.

And in the meantime, if you’re loving the simplicity of this recipe and want to get some healthy, delicious and simple recipes + health tips delivered straight to your inbox, make sure you sign up for our 5 Ingredient Challenge.

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grain free cauliflower bun
4.5 from 2 votes

Grain-free, Kid-friendly Cauliflower Bun Recipe

This cheesy grain-free cauliflower bun recipe is perfect for anyone who is reducing their gluten consumption, and bonus, it’s made with cauliflower.
Course Side Dish, Snack
Cuisine Healthy
Keyword cauliflower buns
Prep Time 10 minutes
Cook Time 20 minutes
Resting time 10 minutes
Total Time 30 minutes
Servings 8
Calories 90 kcal



  1. Preheat the oven to 400F.
  2. 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.
  3. 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.
  4. Once liquid removed, mix the eggs in a large bowl, and add in the cauliflower, cheese and pepper.
  5. 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.
  6. This mixture should still be a bit wet.
  7. Take a baking sheet and line with parchment paper.
  8. Take apx 1 heaping Tbsp scoops of the batter and form into little buns.
  9. Bake for 18-20 minutes, should be golden on the top. Let cool.
Nutrition Facts
Grain-free, Kid-friendly Cauliflower Bun Recipe
Amount Per Serving
Calories 90 Calories from Fat 18
% Daily Value*
Fat 2g3%
Cholesterol 43mg14%
Sodium 204mg9%
Potassium 221mg6%
Carbohydrates 11g4%
Fiber 1g4%
Sugar 1g1%
Protein 5g10%
Vitamin A 85IU2%
Vitamin C 12.9mg16%
Calcium 48mg5%
Iron 0.9mg5%
* Percent Daily Values are based on a 2000 calorie diet.


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