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4.75 from 16 votes

Cauliflower Bread Buns

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

Instructions
 

  • 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.

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).
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: 4
The nutrition information provided are only estimates based on an online nutritional calculator. This is not a comprehensive list of all the nutrients in the recipe (i.e., does not include vitamins, cholesterol, etc). I am not a certified nutritionist. Please consult a nutritionist or doctor for accurate information and any dietary restrictions and concerns you may have.
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