Keto Cauliflower Buns

These keto cauliflower burger buns have been made grain free because that is how I roll.  Even if you eat everything you will still love these buns with this burger, more than a standard bun.

These buns are incredibly easy to make, as well as incredibly tasty. Make sure you make our version of a Big Mac in the Cauli-clubhouse Burger

I am not a huge cauliflower fan mixing it in everything I eat, so if you are a bit scared of the flavour being strong, I can tell you, you won’t even notice.

Serving Suggestions

This recipe is also included as a toast option in many of our meal plans in 365 with the following serving suggestions.

Top 1 bun with 1/2 avocado and season with salt and pepper

Top 1 bun with a fried egg, baby spinach and sliced tomato

Toast and adda slather of butter and Vegemite. Yummo.

How to Make Keto Cauliflower Buns

1. How to make Cauliflower Rice – cauliflower rice can easily be made in any food processor or Thermomix® with a short 5-10 second blitz until the cauliflower resembles rice. I use just a short 5 seconds/speed 7 in the Thermomix® but using a turbo or pulse action on a food processor will also do the job.
2. I have used Lupin Flakes and Monterey Jack cheese in this recipe but you can substitute almond or pepita meal (if you prefer) for the lupin flakes, and any cheese you like. It will not affect the flavour of the cauliflower buns. Lupin Flakes are great to use for any gluten free recipes, or ketogenic diet recipes as they are completely gluten free, and a high form of plant based protein.
3. Making the burger shape – I use a large oversized egg ring. You could also use a pie top pastry cutter or free form with your hands. These keto cauliflower burger buns can also be frozen before or after cooking. Simply place on a tray in a single layer to freeze then move to a ziplock bag for easy use when you want them.

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Keto Cauliflower Buns

Imagine biting into Keto Cauliflower Buns – a delightful combination of cauliflower, cheese, and eggs that’s both savory and satisfying. These buns redefine the bread experience with a light, fluffy texture and a hint of cheesy goodness. A simple, tasty twist on a classic that promises to elevate your next sandwich or burger.

4.98 from 37 votes!

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Prep Time: 10 minutes mins

Cook Time: 25 minutes mins

Total Time: 35 minutes mins

Course: Lunch

Cuisine: LCHF

Diet: Diabetic

Recipe Category: Low Carb

Calories: 95kcal

Author: Megan Ellam

Servings: 8 serves (1 bun)

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Equipment

• Mixing Bowl

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Ingredients 

1x2x3x

• ▢ 270 g (2.5 cups) riced cauliflower
• ▢ 35 g (⅓ cups) grated parmesan
• ▢ 55 g (½ cups) grated cheese
• ▢ 20 g (1 tbsp) lupin flakes for grain free substitute almond flour
• ▢ 20 g (2 tbsp) coconut flour
• ▢ 2 (2) eggs
• ▢ 1/2 tsp (0.5 tsp) baking powder
• ▢ 1/4 tsp (0.25 tsp) salt flakes
• ▢ 1 tsp (1 tsp) dried chopped chives
• ▢ Sesame seeds for sprinkling

Instructions

CONVENTIONAL METHOD

• PREHEAT oven to 200℃ fan/220°C static/425°F. Line a large baking tray with baking paper.
• COMBINE – place all the ingredients into a food processor and mix in short bursts until it comes together.
• SHAPE – Press 2-3 tablespoons of mixture into a large egg ring mould to shape buns. The mixture makes 8 bun halves.
• BAKE – Sprinkle with sesame seeds. Reduce oven to 180℃ fan/200°C static/400°F. Bake 20 minutes or until golden and slightly crispy.

THERMAL METHOD

• PREHEAT oven to 200℃ fan/220°C static/425°F. Line a large baking tray with baking paper.
• COMBINE – place all the ingredients into the mixer; mix 10 sec/speed 3.
• BAKE – Sprinkle with sesame seeds. Reduce oven to 180℃ fan/200°C static/400°F. Bake 20 minutes or until golden and slightly crispy.

Notes

This makes 8-10 large rings, if you don’t have the larger sized egg rings, free form them.

These buns are suitable to freeze before or after cooking.

Will store will in fridge up to a week.

 

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Nutrition

Serving: 1serve (1 bun) | Calories: 95kcal | Carbohydrates: 2g | Protein: 6g | Fat: 6g | Saturated Fat: 3g | Cholesterol: 51mg | Sodium: 213mg | Potassium: 128mg | Fiber: 1g | Sugar: 1g | Vitamin A: 165IU | Vitamin C: 16.3mg | Calcium: 117mg | Iron: 0.6mg | Net Carbs: 1g

Tried this recipe?Mention @meganellam or tag #madcreations!

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