grain free cauliflower bun

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.