Wheat-Free Cauliflower Buns

  • Baked cauliflower buns

    Baked cauliflower buns Courtesy of Don Mauer

Posted2/17/2021 6:00 AM

5 cups cauliflower florets (about 1 pound)

1 cup (about 4 ounces) shredded, sharp Cheddar cheese


1 large egg, lightly beaten

1 teaspoon instant yeast

1 teaspoon toasted sesame seeds

Cut a piece of baking parchment to fit a jelly roll pan and place in the pan. Set aside.

Place the oven rack in the center position and begin heating the oven to 425 degrees.

Using the fine shredding/grating attachment for a food processor, finely grate all the cauliflower. Place grated cauliflower in a microwave-safe bowl; cover and microwave on high for 5 minutes.

While the cauliflower cooks, add the egg and yeast to a large mixing bowl and whisk until combined. Add the cheese to the bowl and, using a large rubber spatula, mix and fold until combined. Set aside.

When the cauliflower has slightly cooled, using a potato ricer, in batches, squeeze out the excess moisture from the cauliflower.

Transfer to the bowl with the cheese mixture and fold together until combined. Using a ¼-cup measuring cup, distribute the batter into 8 portions on the prepared pan. Pat each into a 3-inch circle and distribute the sesame seeds over the top, lightly pressing them in.

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Bake until browned and crispy around the edges, 25 minutes. Transfer to a cooling rack and cool completely.

Makes 4 buns: using two pieces for each.

Nutrition values per 2-piece bun: 165 calories (61.7 percent from fat), 11.4 g fat (6.5 g saturated fat), 6.3 g carbohydrates (3.9 net carbs), 2.4 g sugars, 2.4 g fiber, 10.9 g protein, 83 mg cholesterol, 228 mg sodium.

Adapted from EatingWell Magazine.

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