Kirbie's Cravings

Cauliflower Bread Buns

a close-up photo of a burger with Cauliflower Bread Buns
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!

I’m really excited to share this recipe with you today. For two months I’ve had the idea of making some sort of cauliflower bread. While I’ve made cauliflower crust pizza, cauliflower breadsticks and even cauliflower crusted grilled cheese, I wanted something a little thicker and bread-ier. All of the ones previously mentioned involve a very thin crust, which doesn’t work as well for hamburgers or substantial sandwiches.
a stack of four cauliflower bread buns

Well this is it. It’s thicker, sturdier, breadier. But the best part is that you don’t need to dry out the cauliflower.
finely chopped cauliflower in a food processorraw cauliflower bread buns in a muffin tin
You may recall that a few weeks ago, I shared a recipe for low carb bread buns. Well, that was research for this. 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.
a cheeseburger with cauliflower bread buns

Update: I now have a video for this recipe!

Cauliflower Bread Buns

Servings: 5 buns
Prep Time: 20 minutes
Cook Time: 25 minutes
Total Time: 45 minutes
Course: Main Dishes
Cuisine: American
Low carb, gluten-free cauliflower bread is great for sandwiches, burgers and more.
5 from 12 votes


  • 3 cups finely riced raw cauliflower florets (see note)
  • 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


  • 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.
  • 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.
  • 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.
  • 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.



  • I use this muffin top pan*, but you can do freeform ones as well.
  • The cauliflower should be riced until it resembles 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
  • *Some of the links contained in this post are affiliate links. Much like referral codes, this means I earn a small commission if you purchase a product I referred (at no extra charge to you).


Serving: 1bun, Calories: 115kcal, Carbohydrates: 7.5g, Protein: 8.5g, Fat: 6.3g, Saturated Fat: 2.5g, Sodium: 191.8mg, Fiber: 3.1g, Sugar: 2.5g, NET CARBS: 4g

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.

Did you make this recipe?I'd love to see it! Mention @KirbieCravings and tag #kirbiecravings!

Related Recipes

More delicious cauliflower recipes can be found here!
Cauliflower Crusted Grilled Cheese

Cauliflower Breadsticks

Cauliflower Tortillas

Gluten Free Cauliflower Bread Buns

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183 comments on “Cauliflower Bread Buns”

  1. Is it ok to use grated Parmesan in place of shredded? If so, how much would you recommend? Thank you.

  2. So glad I found this recipe to replace the costly TJ’s cauliflower buns. In your video, did I see correctly that it calls for only one T of parmesan cheese? The written recipe calls for ½ cup. I already made 5 as per your instructions and while baking, was watching the new video. 

    • The amount is 1/2 cup – in the video we don’t show the whole amount. Sorry for the confusion!

  3. Looks delish!! Can you make these with just egg whites? Thanks for this great recipe. I have tried the Trader Joe’s Cauliflower Slims, which are quite tasty but I am always looking to make my own.

  4. I made these yesterday and I was a little skeptical if they would hold up as a bun, and they sure did! They are so easy to make. I used frozen cauliflower rice, heated it and drained the water out of it with a paper towel. I used Nutritional Yeast instead of Parmesan and they turned out delicious. Make sure to grease the pan as these do stick! This is my go to recipe moving forward!

  5. OMG. I could have eaten this bread by itself. I did add an additional egg in mine as I grounded the raw cauliflower instead of using cauliflower rice. 

    I also placed mine in a baking pan instead of muffin pans and it turned out just like a loaf of bread.

    Thanks for this tasty recipe. Glaze the top with honey and thank me later

    • Love that you added a honey glaze! We’re happy to hear it worked as a loaf, too – so glad you enjoyed it!

  6. Question…just starting to take low carb seriously. Is the cauliflower cooked before ricing?

  7. Hi there, I want to make 2 buns as there are only 2 of us. Should I use 1 egg only? Also, can I use regular flour?

  8. What can I do instead of cheese? I’m allergic to the milk protein. And I don’t really like non-dairy cheese.

  9. Has anyone frozen these then tossed it? Can they be put in freezer?? 

  10. Can these be made without the cheese? I am helping a friend who is going through cancer. He is on a special diet but He can have everything that is in this recipe except the cheese. 

  11. Do you think these would be foldable? I was thinking of making calzones with this recipe. What do you think?

  12. Can you butter and toast these buns?  I’m bored with all of my breakfast choices.  Thought this be a good option! 

  13. Hi, what can I substitute for the almond flour? Or can I add more coconut flour?
    We have nut allergies

    Thank you

  14. How would you reheat them after freezing?
    Thank you

  15. I can’t have the almond flour. Has anyone tried doubling the coconut flour in place of the almond flour?

  16. Hi I want to make this but I’m allergic to coconut, can I jut leave it out or can I substitute it with something else? Thank you

  17. A godsend of a recipe for low carb diets: especially after I was making the recipe for the fourth time and had no cauliflower! I did have half a head of cabbage and the substitution was practically seamless. Since that discovery I have used cauliflower, cabbage, onions, parsnips, turnips, peppers and carrots in various combinations and they are all wonderful. I also add chia seeds and substitute a xanthan gum egg for one of the fresh eggs in the recipe. Thanks so much!

  18. Loved these! We’ve made them several times and our favorite (for taste and texture) is using 1 egg and 1 flax egg in place of 2 eggs. I have a 4” round cookie cutter that works perfectly for shaping them.

  19. These held up to burgers quite well, and tasted great. Plus easy to make. ??

  20. Excellent!  Love these and so easy! I got 6 outfoxed mine and they filled the muffin top pan.  

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