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 8 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, Polyunsaturated Fat: 0.6g, Monounsaturated Fat: 1.6g, Cholesterol: 80.2mg, Sodium: 191.8mg, Fiber: 3.1g, Sugar: 2.5g, Vitamin A: 150IU, Vitamin C: 55.3mg, Calcium: 170mg, Iron: 1.3mg, 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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146 comments on “Cauliflower Bread Buns”

  1. 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

  2. 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!

  3. 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!!! 

  4. 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.

  5. 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

  6. A serving size is 1 Bun. Is that 2 pieces? As a bun has a top and bottom. Thanks T

    • Sorry for any confusion. This recipe makes 5 pieces. 1 bun refers to 1 piece. If you using for a sandwich or burger, you would need 2 pieces.

  7. Quick question, will these work in a whoopie pie griddle? It’s got 6 circular shapes that are the perfect bun shape. Thanks

  8. Just made the cauliflower buns. I have never cared for cauliflower, but am learning to love. They were amazing. In a hurry to eat and no burgers, I put some of my garlic butter, leftover spaghetti sauce and mozzarella cheese on. Stuck back in oven for4 minutes and it was amazing!! Froze the rest till I get some burger. THANK YOU!!

  9. Can I use a grater instead of a food processor to rice the cauliflower?

  10. Best hamburger bun!

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

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

  13. 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.

  14. 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!

  15. 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

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

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