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

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Update: I now have a video for this recipe!

Cauliflower Bread Buns

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

Ingredients:

  • 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

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.

Notes:

  • 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).
Nutrition Facts
Cauliflower Bread Buns
Amount Per Serving (1 bun)
Calories 115 Calories from Fat 57
% Daily Value*
Total Fat 6.3g 10%
Saturated Fat 2.5g 13%
Polyunsaturated Fat 0.6g
Monounsaturated Fat 1.6g
Cholesterol 80.2mg 27%
Sodium 191.8mg 8%
Total Carbohydrates 7.5g 3%
Dietary Fiber 3.1g 12%
Sugars 2.5g
Protein 8.5g 17%
Vitamin A 3%
Vitamin C 67%
Calcium 17%
Iron 7%
* 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. All images and content are © Kirbie's Cravings.

Related Recipes

More delicious cauliflower recipes can be found here!
Cauliflower Crusted Grilled Cheese
cauliflower-grilled-cheese-81

Cauliflower Breadsticks
cauliflower-breadsticks-36

Cauliflower Tortillas
cauliflower-tortillas-98

Gluten Free Cauliflower Bread Buns
Cauliflower Bread Buns. Low carb and gluten free!

117 comments on “Cauliflower Bread Buns”

  1. I really like this concept–they look great, too. Do you think that regular wheat flour could be substituted for the coconut and almond flours?

  2. This looks like something I might try, but what do you mean by “riced”?

    • Pulse it through a food processor until they are the size of large crumbs or the size of small grains of rice.

  3. What is the carb count for the cauliflower bread buns?

  4. Do you have to use cheese with this for it to hold together?

    • The cheese and the egg act as binding agents. You can do a cheese-less version but you may need to tweak some of the ingredient ratios.

  5. Have you tried freezing them?

  6. Did you cook the cauliflower first?  Where did the food processor come in?  Thanks!

    • you do not cook the cauliflower first. the food processor is a pre-preparation step, to get the cauliflower to be the size of crumbs.

  7. I would like to know if you have any recipe alteration recommendations for those of us who are allergic to eggs? I know what my egg alternative options are but I do not know what other tweaks I may need to make to accommodate the egg alternative.

    Thank you!

  8. Tried these! Absolutely delicious…

  9. Since I do not do eggs or dairy, I’m going to use nutritional yeast to replace the cheese and flax eggs to replace eggs.  Excited to try!

  10. This looks lovely and simple to make, can’t wait to try it. I also love your pictures! what camera setting did you use for the burger pic?

    • I shoot in manual mode, so my settings vary depending on day, subject, etc. At a glance, this was probably shot at around iso 400, f/4.5, 1/30 sec.

  11. I downloaded the fitness pal . Still don’t know how it would tell you how many carbs , really want to make these

  12. I cooked these today and they are perfect. Taste so well, just ate one by itself. Unbelievably great. Thank you for sharing recipes for good health. I have one month to turn my vitals around or else the doctor is putting me on meds so i am trying to eat healthy and this is definitely in my recipe box from now on.

  13. Very delicious! More like a muffin than bread. Next time I would probably do the “free form” on parchment & cookie sheet. I added a splash of milk because the “dough” seemed a bit dry and crumbly to me. They turned out very well. Good recipe!

    • glad you enjoyed them! Free form def works too. I just felt that when baked in the pan it gives them a little more height since they can’t continue spreading

  14. Hi. Thanks for the recipe. Just wanted to let you know that when a recipe calls for one to ‘rice’ something, it means to actually put it through a kitchen tool called a ricer. You might want to google it. The ingredients are cooked. It looks like a huge garlic press and is generally used to make mashed potatoes. Hope this helps. Thanks.

    • Hi Sherry! I do have a ricer which I’ve used on potatoes. But it seems that since the popularity of cauliflower rice, riced has been used as a term with cauliflower to mean pulse/grate/chop/etc to the size of rice. I think if you check out other cauliflower recipes, you’ll see the term being used this way and to not cause confusion with the ricer tool, that is why I also explain what I mean when I refer to riced

  15. Can the buns be stored? like regular bread but maybe in the fridge?

  16. Could you use frozen cauliflower if thawed out first?

  17. FYI..I created this recipe in MyFitnessPal. The total is (entire recipe): 484 calories, 28 g carb, 27 g fat, 38 g prot,14 g fiber, and 1086 g of potassium.

    Per serving (if you make 6) it is: 81 calories, 5 g carbs, 5 g fat, 6 g protein, 2 g fiber, and 181 g potassium. Hope this helps you guys 🙂

    • Yes it did help,. Your recipes all look so yummy but I do wish they included the net carb stats for those who eat low carb. Where you stated per serving for six is that just one piece?

  18. Can a flour other than coconut be used due to allergy? Maybe double the almond flour?

  19. Thank you so much for this recipe! It’s my new go-to gluten free, low carb bun! I’m going to share it around and hope you get lots of new followers!

  20. Do you think these could be cut up and used to make low carb stuffing? I have made cauliflower stuffing and while it tastes good the texture isn’t anywhere close to traditional bread stuffing. I was thinking this or the caulifower bread stick recipe cut into cubes.

  21. I have been on a keto diet for a few weeks now and it’s hard because I don’t like many vegetables. I bought cauliflower crumbles in order to make pizza but the hubby wanted burgers. So I tried the recipe and they turned out soooo delicious that I fooled my own tastebuds! I couldn’t tell that it was cauliflower at all. I edited the recipe slightly with 2 cups instead of 3 and threw everything in the food processor because I wanted to make sure that the mixture was combined completely. I think next time I’ll throw in some minced garlic and onion powder. Great recipe!!! Thank you so much!

    • so glad you enjoyed this!! =)

    • Shannon M , I’m so glad to hear I’m not the only one who isn’t keen on vegetables! I’ve just started the Atkins and I’m having the same problem. And… To hear you say these Cauliflower buns are yummy makes me want to try them all the more. I really want a burger! Kirbie, thank you for this recipe and I’ll be back to tell you both how it turned out ?

  22. We thoroughly enjoyed these in a chicken burger. I was pleasantly surprised how good they tasted and how well they stood up to being handled as a burger. Thank you so much for the recipe. How ingenious!

  23. Made these tonight. They were delicious.  They baked beautifully and held up so well. May try as mini pizza crusts. I found riced cauliflower at Trader Joes ready to use.  Thank you. 

  24. Flax meal can be used as a substitute for eggs – 1 Tablespoon flax meal with 3 Tablespoons of water = 1 egg. Mix together in a smsll bowl and let sit for about 5 minutes or do.  Use golden flax meal. 

  25. Hi can you substitute rice flour, thanks

  26. This is amazing, very creative and you can use it for so many things. Good solution for celiac disease or diabetes.

  27. Hi, I just saw this recipe and I’m super excited to try! I’m curious though whether there is either a mistake in the video, or in the recipe in regards to the amount of cheese required. The recipe says 1/2 cup cheese, but in the video, it looks more like 1/2 tbsp. Can you please clarify which is correct?? Thanks!

    • The 1/2 cup listed in the recipe is correct. Sorry about any confusion with the video. The cheese was dropped in by the spoonful and we skipped over the rest of the cheese being dumped in.

  28. I’m just wondering what I can replace the almond flour with? My husband has a severe almond allergy. I really want to try these. I haven’t had bread in so long .

  29. Just tried these and they were delicious.  Will definitely be making these again!  

  30. I made these tonight and they were great!  Made a grilled cheese sandwich and I have to say it’s the best sandwich I’ve had since going gluten free in 2005.  I don’t have a muffin top pan (yet) so I used my pizza stone and some english muffin rings.  Unfortunately I was out of parchment paper too 🙁  so I tried the first batch on the hot pizza stone by itself…the tops were great but the bottom was soggy and hard to get off the pan.  The next batch I tried by greasing the pizza stone, it worked a little better but still the bottoms were much softer than the tops.  That said, when I made the grilled cheese sandwich it didn’t really matter that one side was a little softer; the outside was easy to handle.  The texture is most like bread of any gluten free type bread I’ve had.  Loved it!  I’ll be passing it on, and picking up a muffin top pan!

    • I’m so glad you enjoyed these! Yes, the pizza stone doesn’t work well for removing. I like the muffin pan best but if you get parchment paper or a silicone baking mat, that will also help with sliding them off easily.

  31. My wife and I are doing a whole 30 and these have been the best of the fake bread cauliflower things we’ve tried so far.    Great flavor and texture. Favorite thing is that they don’t try too hard to be something their not, it’s clearly not bread but it’s delicious.

  32. Hola! Would Besan (garbanzo flour) work? Thanks.

  33. Is a muffin top pan the same as a muffin tin?

    • no it is not. You can see a photo of the muffin top pan in my post. It’s basically a flat pan that you can use to bake up muffins to only be the top round part of the muffin. This is the one I used: https://a.co/1XpoDG5

  34. I used crumbled goat cheese. Mixed with my hands as a variation, these sandwich buns are excellent! Genius.

  35. Would love to try these! (and your cauliflower cheese toastie recipe) but do you know the macros for them? Can’t risk making & eating them and going over.

    • I’m sorry but I don’t follow the macro diet so I haven’t calculated the macros for these. Have you tried apps like MyFitnessPal?

  36. I have searched in stores and on line for muffin top pans. Where can I buy them?

  37. How would I go about storing these? Have you tried?

  38. HELLO. The recipe sounds great, but I have a question about the video on the page. It looks like only a very small amount of parmesan in the video although the recipe calls for 1/2 cup.

  39. Can a regular muffin pan be used instead of muffin top pan?

  40. This was amazing!!! I altered it slightly by swapping the flours for normal flour, not gluten free but alot less carbs than a bun. Thanks so much for sharing!

  41. What can be used to replace the almond flour. We have nut allergies in our family

  42. Was wondering where you got the pan that the bread was baked in.

  43. Very yammi! I used all purpose flour and some cheese which I found in a fridge. Next time I’ll add salt and pepper to my taste. Thank U for the recepie !

  44. OMG! Just took them out of the oven. Can’t wait for them to cool they are beautiful can’t wait to taste.
    I used regular flour and added garlic and onion powder.

    They are FABULOUS. I am now using these instead of any bread.
    THANKS for sharing this EXCELLENT receipt!!

  45. Hi Kirbie. I just made 2 batches of this recipe, cauliflower buns,  I love them. I wonder if you could freeze them after baking?  Because I’d love to have these on hand.   I used 4 cups of cauliflower to get 6 buns, and I used parsley because I don’t like oregano, everything else same except on top I used Trader Joe’s everything but the bagel seasoning  it has garlic sea salt onion and sesame seeds black & white. Just a extra flavor. Yummy.  Please let me know if you can freeze them.  Thanks. I love these.   Judy B

  46. I made these with frozen cauliflower rice. They tasted great but did seem soggy and didn’t hold up well as a bun. I think the frozen product was wetter than fresh cauliflower and mine looked thicker than yours. I’m going to try left overs as a grilled cheese sandwich. I will definitely try again and remove more moisture after defrosting.

    • Yes, frozen cauliflower has a lot more moisture than fresh, which is likely causing them to not hold up well and be soggy.

  47. These remind me (from the photos only) of Schlotzky’s bread. I cannot wait to make them!! 

  48. I used your recipe as an inspiration tonight I made mine with 2.25 cups of cauliflower, 2 tbsp of coconut flour, 2 tbsp of shredded Parmesan, 1 tsp of baking powder, sprinkle of turmeric, garlic powder, basil, oregano and parsley and it turned out so good. My taste buds are dancing with joy!

  49. Where did you get your pan. I looked everywhere for one and cannot find one. Thank you

  50. Ha anyone tried these in place of the regular bread for BLT’s ??

  51. Not bad. Definitely needs salt, pepper and some more seasoning. Going to try this toasted for breakfast tomorrow morning. 

    • the breads are designed to be used as a bread/bun replacement for sandwiches, burgers, etc, so I made them fairly plain on purpose. glad they worked out for you though

  52. Easy recipe and they turned out great! Any idea how many points if Im using weight watchers?. I could figure it out, but I cant find the amt of saturated fats in the recipe. Thanks!

  53. I just made three batches. I did add a little salt to the last two, and I added a tbsp of Trader Joe’s everything but the bagel seasining to the last batch and it was amazing. Love this recipe. It’s about the best I’ve found!  And if you spread the whole batch out. In one big circle….TA DA!! Pizza crust!!! 

  54. These are amazing! I added some seasoning like garlic, onion, and rosemary (some of my favorites) and brushed olive oil on top before cooking. These were delicious with avocado egg salad on top. Thank you for this amazing recipe.

  55. Hi, just wanted to let you know that I made these cauliflower buns today and they are absolutely delicious! Thank you so much, I have been missing bread so much and this recipe satisfies my cravings for bread. I dont have a bun top pan, so all I did was put the dough on a parchment lined baking sheet and flattened it into a rectangle and baked it like that and then cut it into square buns. It is so good!
    Thank you

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