Cauliflower Buns

Mar 17, 2019 | by Marrianne Park

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Whether you’re looking for a gluten-free dinner bun or an appy with a great sauce for a party, these cauliflower buns are fluffy bread-like balls of deliciousness with an outer crispy seed crunch.

Basic Recipe

(makes 11 small buns)

  • 400g (1/2 head) cauliflower riced in a food processor
  • 30g/3Tbsp almond flour – natural or blanched (Natural will give you a whole wheat type texture while blanched will f
  • 20g coconut flour (2 Tbsp.)
  • 10g grated parmesan cheese on a zester (1/2 cup)
  • 5g salt (1 tsp.)
  • 3g granulated garlic powder (1 tsp.)
  • 100g beaten egg (2 eggs)

Seed Crust

  • 1 tablespoon granulated onion powder
  • 2 tablespoons of each or use your own mix
  • Poppy seeds
  • Sesame seeds
  • Nigella seeds
  • Sunflower seeds
  • Caraway seeds

Preheat oven to 400°F and line a baking sheet with parchment paper.

Put cauliflower chunks in a food processor and blend until rice consistency. Place a large bowl on a scale and measure in cauliflower along with all other ingredients (except for the Seed Crust ingredients). Mix together and form into 11 golf ball-sized rounds (they’ll be about 50g each).

In a small bowl, gather the ingredients for the seeded crust. Roll each cauliflower ball in the seeded mixture until you can’t see any white showing through. Place on sheet pan. *As these don’t rise or spread, they can be placed quite close to one another. Just don’t have them touching.

Bake for 30 minutes, rotating halfway through.

I am a freak about always rotating halfway through the baking process on everything that goes in my ovens to ensure even baking and uniform browning. You know your oven and may need to adjust temperature and timing accordingly.

These buns are best eaten right out of the oven or a few hours later after having let them cool on a rack. As they’re made from cauliflower, remember to store in the fridge should you not eat them all. I find the crust goes a bit soft after refrigeration so I make sure to snack on them or give them away instead.


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