A gluten-free alternative to traditional hamburger buns that you can pick up with your hands! These low-carb cauliflower buns are super easy to make and taste exceptional!
As I've mentioned, the majority of the clients I counsel have multiple food allergies/sensitivities, with gluten and dairy being two of the most common triggers. Of all the foods, bread seems to be THE one item that most of them have the hardest time parting ways with. No more hamburgers/sandwiches? Pizza? Thankfully, there are some wonderful gluten-free options widely available at stores now. But if I really want to blow their minds, I can introduce them to the wonderful world of cauliflower and all its creative applications - pizza crust, breadsticks, bagels, rice, etc.
The problem I commonly ran into whenever I tried making these cauliflower bread substitutes is that they often fell apart. Now, even if I mustered up all of my arm strength to squeeze out as much of the water as possible, they didn't always hold their shape for some reason. And that just doesn't fly when you want to stuff them with fixings and pick them up with your hands at some point. If you're fine with the fork and knife action, however, then you should have no issues.
Thus began my non-mushy cauliflower bun experiment. Yes, I had many.many "failures", BUT luckily, their destiny was not the trash can. They were all pretty darn tasty and made for great additions to salads (as crumbles) or other random snacks/meals I had prepared during the week. I've found a new appreciation for this cruciferous vegetable, that's for sure. Surprisingly, I didn't get sick of it (I impress myself from time to time).
The process always began with cutting the cauliflower into florets and pulsing them in the food processor. Then, I would cook the "granules" using various methods, such as microwaving, steaming, or baking in the oven, and squeeze the heck out of them once they had cooled down. As I said, the results were hit or miss. Perhaps my arms tired out from all the squeezing.
Ironically, things started to turn around when I came across this recipe that required no cooking. Bless you, Lexi! It totally simplified the whole process. The key is to not over pulse in the food processor to prevent too much liquid from being released.
Just so you know, when you shape the "dough" into balls, they will still be a bit mushy. Don't worry. Just try to pack them as tightly as possible, flatten slightly (and gently) with your hand, place in the oven, and watch the magic happen.
Yes! You can pick them up with confidence ;). Even my bear is happy and proud. The next step is to cool for at least 10 minutes before slicing in half. Otherwise, the buns will be too soft. Don't walk away for too long though. They are prone to attracting company...
To ensure that both the top and the bottom buns are firm, broil them on high for 3-5 minutes, sliced side up.
As far as seasoning goes, the sky's the limit. I heart cauliflower + curry powder + smoked paprika, so that's what I went with. Feel free to experiment! Now all that's left is to figure out what you want to put in between these buns. Of course, they are might tasty "naked."
Did you make this recipe? Leave a rating below and let me know how you liked the recipe! Your feedback means so much to me!
Cauliflower Buns
Ingredients
- 1 medium-sized head of cauliflower cleaned and broken into large florets
- 4 tablespoons almond meal I used Bob's Red Mill
- 2 eggs
- 1 teaspoon curry powder
- ½ teaspoon smoked paprika
- ¼ teaspoon Himalayan salt, optional
Instructions
- Preheat oven to 400F. Lay parchment paper, silipat, or oil a baking sheet.
- In a food processor, pulse the cauliflower florets until rice consistency. Do this in batches. Will make approximately 3 ½ cups. Be careful not to over-pulse to avoid releasing too much water.
- In a bowl, combine the rest of the ingredients.
- Make 4-5 evenly sized balls and lay onto baking sheet. Press down slightly.
- Bake for 30-40 minutes (check periodically). Let cool before slicing in half. Broil on high (sliced side up) for 3-5 minutes to ensure they get extra crispy.
Roz says
I cannot eat nuts (almond flour) . Can this be made with coconut flour? Or is there another viable almond flour substitute?
Thank You 🙏🏽
Min says
I haven't tried but I'd try with coconut flour!
Brooke F says
Thank you for this recipe!! I love that you didn't cook the cauliflower. I am going to try quinoa flour, oat flour, or another gluten free flour instead of the almond meal. We'll see how it works!
Jmegirl0209 says
Hi there! This is exactly what I was searching for! Since I'm likely making these just for me, any suggestions for storing the leftover?
Min says
HI Jaimie! I kept them in the fridge for about 3 days, and they were fine! I'd say try freezing if you're doubling the recipe.
Lily says
Thank you for the recipe! I hate using the microwave for food so it was nice to finally find a recipe that didn't call for nuking the cauliflower! I added flaxseed to this and my toddler gobbled it up! Sharing with all my mama friends!! =)
Min says
Yay!! I'm so glad you enjoyed it! Thanks for letting me know and for spreading the love ;). I'll def try adding flaxseed next time!
Becca says
Hi there! Do you think it is possible to use something to sub for the eggs?
Min says
Hi Becca! Honestly, I'm not so sure. I'd first give it a shot with flax eggs, but am not certain if it will be enough to prevent the bun from falling apart. It's worth a try though!! 😉
Margaret says
Made these tonight ... was looking for a dairy-free cauliflower bun recipe, and didn't have high hopes of actually finding one, so I was pleasantly surprised to see this. I substituted regular flour for almond flour (because I didn't have almond flour in the house) and made 4 tiny buns from half the recipe. They were SO GOOD. We only ate two tonight; I'm curious to try the extras toasted with butter or peanut butter tomorrow.
Min says
HI Margaret!! Thanks for taking the time to let me know how much you enjoyed the recipe! Makes me happy ;). Mmm....peanut butter on everything! haha
Peggy says
Those look AMAZING! Worth a shot for sure!
Pug says
!!!!!!!!!!!!!! Be still my low-carb heart!!! Oh I can't wait to try this, I'll cry ugly tears if I can finally get a proper burger roll!
GiGi Eats says
I will certainly be trying this with coconut flour and tapioca flour! 🙂
felicia | Dish by Dish says
Min, these cauliflower buns sound so good! Juan was diagnosed with Celiac disease about 4 months ago and bread is really the hardest to replicate - just as your clients have told you. Thanks for sharing this fabulous idea! I still have to try cauliflower crust and many other things the amazing cauliflower can make! (so far I love cauliflower rice pilaf).
Hope you and hungryman are well! Sending much love!
Min says
Oh wow! You guys really had to make some drastic changes in such a short period of time. I am assuming you're also eating gluten free since you do most of the cooking? Yes, cauliflower def surprised me in the most delicious way ;). We are doing pretty well. Just been busy with life..moving to a new place. But all in all, can't complain hehe. How are you guys doing?
Shweta A says
Hi, First time here and i am hooked. U have an amazing space:)
These buns i mean what an idea!, I will surely try this 🙂
Min says
Thank you so much, Shweta! I can't wait for you to try them ;).
Kari @ bite-sized thoughts says
This is so cool! I've had cauliflower pizza bases but never thought of buns - what a great idea 😀
Jessica @ Nutritioulicious says
Now that's an impressive recipe!
dixya | food, pleasure, and health says
this is genius!!!!! ps. i am coming to Austin 4th of July..
Min says
Ooh!! I may be in Houston to see the fireworks with my family, but not 100% sure. Are you just staying for the weekend? I'd love to meet you, Dixya!!
lindsay says
OHHHHH MYYYYYY GOOOOODNESS! you made these for me, right? Gorgeous and delicious! swoon.
Min says
Absolutely!! I'll bring them over next time we meet 😉
Rebecca @ Strength and Sunshine says
Isn't cauliflower the best! So versatile!!
EA-The Spicy RD says
Wow-that is one big bun! What a cool idea. I'll have to give these a try, but be sure to keep them away from my furry friend Harry the labradoodle 🙂
Rachel @ athletic avocado says
who knew you could make buns out of cauliflower??? thanks for sharing 🙂