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CAULIFLOWER BREAD BUNS

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Cauliflower bread buns are low carb and gluten free. They are perfect to use with hamburgers, sandwiches and more. And unlike other cauliflower bread substitutes, you don’t need to wring dry the cauliflower!



Well this is it. It’s thicker, sturdier, breadier. But the best part is that you don’t need to dry out the cauliflower.



These aren’t quite as bread-like as the low carb bread buns– instead they have a texture and taste more similar to other cauliflower bread substitutes. But they are thick and hold together well and are perfect for enjoying hamburgers and other grill items this summer.

CAULIFLOWER BREAD BUNS RECIPE


INGREDIENTS:

  • 3 cups finely riced raw cauliflower florets cauliflower should be riced until they resemble coarse/large crumbs; 3 cups will be about 1/2 of a large head of cauliflower but it's best to actually measure it out
  •  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:

  1. Preheat oven to 400°F. In a large bowl, combine cauliflower, eggs, cheese, almond flour, coconut flour, baking powder, Italian seasoning. Mix with a large spoon until everything is thoroughly mixed. The mixture should be wet but not liquid.
  2. Grease the cavities of a muffin top pan. If you don't own a muffin top pan, you can also make free-form ones on a baking sheet lined with parchment paper or silicone baking mat.
  3. Measure out 1/2 cup lightly packed cauliflower mix. Dump onto muffin mold or onto a baking sheet and press down on the middle with the palm of your hand. If you are using muffin top pan, evenly spread the cauliflower across the mold and compact it down slightly with your knuckles or fingers so that the crumbs of the bread will be tight. If using a baking sheet, press down on the mixture with the palm of your hand and then spread and shape to form a round disc 4 inches wide and slightly more than 1/2 inch high. Compact down the cauliflower mix gently with your fingers or knuckles so that the crumbs of the cauliflower buns will be tight. Sprinkle tops of bread buns with sesame seeds.
  4. Bake for 20-25 minutes or until tops are golden and cauliflower breads are completely cooked. Use a thin spatula to gently loosen the bottoms of the cauliflower breads (I recommend using a good silicone cookie spatula which usually has a very thin edge that glides easily underneath.) Allow breads to cool slightly before eating.

Nutrition Facts
Cauliflower Bread Buns
Amount Per Serving (1 bun)
Calories 115Calories from Fat 57
% Daily Value*
Total Fat 6.3g10%
Saturated Fat 2.5g13%
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1.6g
Cholesterol 80.2mg27%
Sodium 191.8mg8%
Total Carbohydrates 7.5g3%
Dietary Fiber 3.1g12%
Sugars 2.5g
Protein 8.5g17%
Vitamin A3%
Vitamin C67%
Calcium17%
Iron7%
* Percent Daily Values are based on a 2000 calorie diet.


**The nutrition information provided are only estimates based on an online nutritional calculator. I am not a certified nutritionist. Please consult a professional nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.

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