Cauliflower Buns: Low Carb Gluten Free Recipe with Paleo Flour
A six-bun recipe for people following a low-carbohydrate or keto approach who want a gluten-free bun made from cauliflower, a paleo flour blend, macadamia nut milk and pastured eggs.
Dr. Bruce HoffmanMSc, MBChB, FAARM, IFMCP · Integrative medicine educator
March 4, 2024March 4, 2024Updated October 21, 20263 min read
In one paragraph: these buns combine half a large head of riced, well-strained cauliflower with 2.5 cups of a paleo flour blend, 1/4 cup homemade macadamia nut milk, 5 pastured eggs, sea salt and baking soda. The dough is shaped into 6 buns on a parchment-lined tray and baked at 325F for 25 to 30 minutes until golden. Squeezing all the excess water from the cauliflower is the key step.
Ingredients For Cauliflower Buns
1/2 large head of cauliflower rice
2.5 cups paleo flour blend (This is a unique blend of almond flour, arrowroot starch, coconut flour and tapioca flour)
1/4 cup homemade macadamia nut milk
5 pastured eggs
1 tsp sea salt
1 tsp baking soda
How to make cauliflower buns
Preheat oven to 325F
Rice cauliflower and transfer to a nylon nut milk bag to strain
Squeeze out ALL the excess water. Transfer to a large mixing bowl
Add the paleo flour blend, salt, and baking soda. Stir to combine
Add the macadamia nut milk and eggs. Add more macadamia nut milk if needed
Form into 6 buns and place on a parchment paper lined baking tray
Bake for 25-30 min or until golden
That's it, your low carb gluten free cauliflower bun is ready
Nutrition info: benefits of a low carb diet
A low-carbohydrate diet (or a Keto diet) is a dietary approach that emphasizes the reduction of carbohydrate intake and an increased consumption of protein and healthy fats. There are several potential benefits associated with a low-carbohydrate diet. Some of the benefits include:
Weight loss: One of the most well-known benefits of a low-carbohydrate diet is weight loss. By reducing carbohydrate intake, the body is forced to burn stored fat for energy, leading to weight loss.
Improved blood sugar control: A low-carbohydrate diet can help improve blood sugar control. By reducing carbohydrate intake, the body requires less insulin to process glucose, which can help stabilize blood sugar levels.
Reduced inflammation: A low-carbohydrate diet may help reduce inflammation in the body, which has been linked to a range of chronic diseases, including heart disease, diabetes, and cancer.
Improved heart health: Low-carbohydrate diets have been shown to improve several markers of heart health, including blood pressure, triglyceride levels, and cardiovascular risk markers.
Increased satiety: Foods high in healthy fats and protein are more satiating than carbohydrates, which can help individuals feel full and satisfied for longer periods of time.
Better cognitive function: Studies show that low-carbohydrate diets may improve cognitive function, and improve cognitive longevity.
Better digestive health: A low-carbohydrate diet may help improve digestive health by reducing symptoms of irritable bowel syndrome (IBS), improving gut microbiome diversity, and reducing inflammation in the gut.
Frequently asked questions
Are these cauliflower buns gluten free?
Yes. Instead of wheat flour they use a paleo flour blend of almond flour, arrowroot starch, coconut flour and tapioca flour, along with riced cauliflower, macadamia nut milk and eggs.
How do you keep cauliflower buns from getting soggy?
The riced cauliflower goes into a nylon nut milk bag to strain, and all the excess water is squeezed out before it is mixed with the dry ingredients.
What temperature and how long do you bake cauliflower buns?
The buns bake at 325F for 25 to 30 minutes, or until golden, on a parchment paper lined baking tray.
What milk is used in these cauliflower buns?
The recipe uses 1/4 cup of homemade macadamia nut milk, with more added if the dough needs it.
What are the benefits of a low carb diet?
The benefits listed include weight loss, improved blood sugar control, reduced inflammation, improved heart health markers, increased satiety, better cognitive function and better digestive health, including fewer IBS symptoms.
