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Cauliflower Buns

Always on a hunt for the best Gluten Free bun, and mostly coming up empty. Some of them are not healthy at all, they just hide behind that "Gluten Free" tagline and try to make you think they are! Many times the gluten is quite simply replaced with other processed, GMO ingredients or sugar. We like Eggplant and Portobellos, but there's just something missing!

So...after I fell in love with my Cauliflower Pizza Crust, I immediately thought....these could revolutionize my Grass Fed Friday tradition! And not only did that nail that, but they are amazing for so many other things too!

What you need... (Yield ~1/2 dozen buns)


3 cups Frozen Riced Cauliflower

1 Egg

1/4 cup Almond Flour

1/4 cup Garbanzo Bean Flour

Dash of Turmeric

Parchment Paper




Place the Cauliflower into a Microwaveable Dish with a lid, Microwave for about 8 minutes.

*If you cannot find Riced Cauliflower, frozen Cauliflower Florets work too! Steam those until soft, about 10 minutes. First drain off all liquid, then mash with a potato masher until well mashed. (You can also steam in a pot with a steamer basket if you prefer).


Once steamed and riced, turn out onto a large baking sheet lined with a kitchen towel or 3-4 layers of paper towels. Allow to cool completely.


Preheat oven to 425F. Add Cauliflower to a large bowl, add in remaining ingredients and stir well to combine. Line a baking sheet with parchment paper. Patty out buns just like you would patty a hamburger. Place them onto the parchment lined baking sheet. Bake for about 20 minutes, then gently flip and bake for an additional 10 minutes or until golden and crispy on the outside!


These keep very well in an airtight container in the fridge for 3-4 days! I have used them for everything from Toast to Grilled Cheese Sandwiches, Sausage & Egg Breakfast Biscuits and even a topper for Pot Pie!

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