Main Meals
Grain-Free Burger Buns (Super Soft & Paleo Friendly)
By katiestewartwellness · June 11, 2019 · 3 min read
Grain-Free Burger Buns
I love a good lettuce-wrapped burger but sometimes I just want that hearty bun. Since most of the conventional gluten-free options are full of not-so-great ingredients, I make my own grain-free burger buns.
Whenever I make these for BBQs, people rave about how absolutely delicious the bun is. In the words of Jackson, my 2 ½-year-old, “Mmmm…I wike it, mom.” He’s my toughest, and most honest, critic so that’s how I know it’s a good recipe.
And if you’re looking for a delicious burger for the BBQ check out my recipe here (it also has a killer seasoning!).
Why Gluten-Free Products Are Bad For You
Let’s set the record straight. Just because a product is labelled gluten-free does not mean it’s automatically a healthy choice. The same can be said if it says vegan, sugar-free, or any other diet label you can think of.
You still need to be aware of the ingredients that are in these packaged foods. Most contain refined starches and sugars that negatively impact your blood sugar levels. These gluten-free bread replacements often contain many types of sugar and corn syrup that can go by misleading names on the label. I give all my clients this important information when they start their journey in The Clear Skin Solution.
Sneaky Names
- Canola oil: rapeseed oil
- Corn starch: cornflour, maize starch, cornmeal, or starch
- Corn Syrup: high fructose corn syrup, fructose, corn syrup solids, cultured corn syrup, maize syrup, glucose syrup, tapioca syrup, fruit fructose, crystalline fructose,or glucose-fructose syrup
- Sugar*: cane syrup, evaporated cane juice, sugarcane, sugar beet, beet sugar, brown sugar, cane sugar, maltodextrin, dextrose, fructose, galactose, glucose, lactose, maltose, sucrose, or sucanat
*There are over 50 names for sugar. I shared a few of the most common.
The Big Three
So what ingredients should definitely not make their way into your grocery cart? The big three are canola oil, corn-based derivatives, and sugar-based ingredients.
Not only are they some of the worst offenders for being dosed in pesticides, but they are also genetically modified (GMOs). Pesticides have been linked to a number of health issues including cancer. According to the Center for Food Safety, there are a number of health concerns related to GMOs:
- Allergic reactions
- Antibiotic resistance
- Cancer
- Loss of Nutrition
- Toxicity
And while we’re on the topic, definitely avoid artificially sweetened and coloured foods, too.
What To Do Instead
When it comes to gluten-free bread options, you are usually at the mercy of what your local grocery or health food store has in stock. I’ve yet to find one in stores that passes the test which leads me to make my own.
While it may seem scary to attempt making a burger bun, it’s actually quite easy. Making a cake is probably harder than making these burger buns. I use a combination of almond and arrowroot flour to get the perfect bun texture.
Ingredients
- 1 ¾ cup almond flour
- ¾ cup arrowroot flour
- 1 tbsp coconut sugar or raw honey
- 1 tsp pink salt
- ½ tsp baking soda
- ½ tsp baking powder grain-free
- ½ tsp garlic powder optional
- ½ tsp onion powder optional
- 3 eggs
- 1 tbsp extra virgin olive oil + drizzle for baking
- 1 tsp apple cider vinegar
Optional toppings:
- Poppy seeds
- Sesame seeds
Instructions
- Preheat oven to 350F and line a baking sheet with parchment paper.
- Combine all of the dry ingredients in a large bowl.
- Mix the wet ingredients in a small bowl. Pour mixture into dry ingredients.
- Stir until well combined.
- Using a spoon, divide the batter onto the lined parchment paper. Makes 4 large or 6 smaller buns.
- To prevent sticking, wet your hands before shaping the buns.
- Shape into circles.
- Drizzle with a little bit of extra virgin olive oil and sprinkle with seeds and pink salt, if desired.
- Bake in the oven for about 15 minutes.
- Let cool before serving.