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This Turmeric Cauliflower Buns recipe has a total of four ingredients and is completely grain-free, low-carb, and perfect for keto and paleo diets.
I had a rough start with cauliflower. Growing up, I was really only exposed to it in raw, floret form, and it just tasted bland and bitter to me. Then, when I started using it in recipes, I would over-cook it and it would turn mushy.
Finally, though, cauliflower and I have a wonderful relationship. I most often steam it and blend it into a faux mashed potato puree, but after making and loving this recipe, I’m am officially cauliflower bun-obsessed.
As mentioned, this recipe only has four ingredients: cauliflower rice, coconut flour, eggs, turmeric, and a pinch of salt and pepper. You just mix them up in a bowl:
Use your hands to form six patty/buns:
30 minutes later…buns are served hot and fluffy.
I was honestly shocked with how great these turned out, and my husband grabbed one as soon as they came out of the oven. He even suggested that I try making a sweet version next time. But, for now, I’m thrilled with this recipe that is mild and perfect for a grain-free side dish.
Here’s my printable recipe for these grain-free Turmeric Cauliflower Buns:
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Turmeric Cauliflower Buns
Prep Time: 30 mins- Cook Time: 30 mins
- Total Time: 1 hour
- Yield: 6 1x
- Category: Side Dish
- Method: Oven
- Cuisine: Low-Carb, Grain-free, Paleo
Prep Time:
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Pin RecipeDescription
These 4-Ingredient Turmeric Cauliflower Buns are an easy grain-free, low-carb, and super healthy side dish.
Ingredients
- 1 medium head of cauliflower or about 2 cups of firmly packed cauliflower rice (see directions for making the cauliflower rice)
- 2 eggs
- 2 tablespoons coconut flour
- ¼ teaspoon ground turmeric
- pinch each of salt and pepper
Instructions
- Preheat oven to 400°F.
- Line a baking sheet with parchment paper and set aside.
- Take your cauliflower and use a sharp knife to cut off the base. Pull off any green parts and use your hands to break the cauliflower into florets. Give the florets a quick rinse and pat dry.
- Next, make cauliflower rice by placing the florets into the bowl of a food processor with the “S” blade. Pulse for about 30 seconds until the cauliflower is about the size of rice. You should have about two cups of firmly packed cauliflower rice.
- Place the cauliflower rice into a microwavable-safe bowl with about a teaspoon of water. Cover with plastic wrap and poke a few holes to let the steam escape. Microwave the cauliflower rice for about 3 minutes. Alternatively, you can steam the cauliflower rice on the stovetop in a steamer basket.
- Uncover the bowl and let the cauliflower rice cool for about 5 minutes. Then, use a large spoon to put the cauliflower rice into a nut milk bag or a clean dish towel. Squeeze the excess moisture out, being careful not to burn your hands.
- Pour the cauliflower rice into a medium mixing bowl and stir in the eggs, turmeric, and a pinch of salt and black pepper.
- Use your hands to form the mixture into 6 buns, placing them on the baking sheet.
- Bake for 25-30 minutes or until the top becomes slightly browned.
- The cauliflower buns are best served hot right out of the oven. They do not refrigerate or re-heat well (they will get mushy), but they are so delicious that you’ll no doubt eat them right away!
And, a pinnable image so you can save this recipe for later:
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Randi says
I really enjoy following you on FB.
This looks delicious but do you think this will work with an egg substitute- like using flax seeds and water?
Thank you!
Carrie Forrest, MPH in Nutrition says
Hi Randi! I had someone else ask me that on Instagram and I wondered it myself. I’m thinking that the reason the buns rose so well (and so much like a “regular” wheat bun) is due to the unique chemical structure of the egg. So, unfortunately, I don’t think the magic will happen with a flax or chia egg. That being said, it’s always worth experimenting with and I might try it myself. Thanks for the question and take care!!! I don’t tend to eat a lot of eggs as they bother my stomach, so I promise to have some egg-free recipes for you soon. Happy New Year! XO.
Debbie Ward says
I don’t mind cauliflower at all!!! these buns remind me of the cheesy rolls from red lobster now I’m wondering if you added nutritional yeast into the mix if it would really have that cheesy flavor!!! hmmm
Carrie Forrest, MPH in Nutrition says
That is such a great idea, Debbie!!!! Happy New Year! Hope 2017 is filled with joy and health for you. XOXO!!!
Paula says
I love the 4 ingredients only part of this recipe. Easy to make certainly helps eating healthy so much easier. I am so going to give this recipe a whirl. Question, are these as good cold as hot out of the oven.
Carrie Forrest, MPH in Nutrition says
Hi Paula! Thanks for the note. I also like short and simple ingredient lists. I am actually pretty bad at following recipes, so the shorter the better! To answer your question about serving the Cauliflower Buns, they really must be served hot. I tried one cold and it tasted like cold cauliflower. So, not bad, but a LOT better served hot out of the oven. Happy New Year, Paula! XOXOXOXO.
Deb E says
I love Ralph’s Simple Truth line as well. I like savory over sweet but adding sweetness and maybe some flaked coconut could pass as cauliflower cookies I think! They look and sound good so will have to try the recipe. I like adding nutritional yeast to things also, for that cheesy flavor.
Carrie Forrest, MPH in Nutrition says
Brilliant ideas, Deb! I looooove your idea of adding coconut, like a macaroon! Take care and Happy New Year. XOXO.
Sherri says
I don’t have coconut flour, what could I substitute?
Carrie Forrest, MPH in Nutrition says
Hi Sherri! I would recommend waiting until you have some coconut flour for this recipe, as it is a unique flour with liquid-absorbing properties that add to the “magic” of this recipe. Take care!
Renee Kohley says
I didn’t have a great start with cauliflower growing up either! These look great – you are so right – when you cook it right it tastes so good and has the best texture!
Carrie Forrest, MPH in Nutrition says
I’m glad I’m not the only one. Thanks, Renee!!!
Halle @ Whole Lifestyle Nutrition says
Who would have thought that you could turn cauliflower into buns! These look delicious, I can not wait to try them. Thanks for the recipe! 🙂
Carrie Forrest, MPH in Nutrition says
Thanks, Halle!!!
Michele Spring says
These look so cool! Glad I have a head of cauliflower in my fridge so I can try it out! M
Carrie Forrest, MPH in Nutrition says
Thanks, Michele! I’d be so interested to know how yours turn out. I have also seen a similar recipe made into flatbread(!).
Olin says
Hi Carrie, I wonder it will worked if i use aquafaba (starched liquid from garbanzo) as egg substituted?
Carrie Forrest, MPH in Nutrition says
Hi Olin! I’ve had a few questions about using an egg substitute in this recipe. I think aquafaba has the most potential, but I haven’t tried it. If you try it, will you let me know how it turns out? Thanks for the question!
Stacey Crawford says
Such a great idea adding turmeric to these buns. A great way to have extra antioxidants and veggies.
Carrie Forrest, MPH in Nutrition says
I’m glad you appreciated that about my recipe, Stacey!!! I love turmeric and black pepper for that reason too. We must be soul-sisters in that way. 🙂
Katja says
OMG! I love cauliflower and turmeric. I have to try these!!
Carrie Forrest, MPH in Nutrition says
LMK how you like them, Katja!!! 🙂
ChihYu says
I absolutely love this new invention, Carrie ! Thank you for another wonderful low-carb recipe !!
Hannah Healy says
These look amazing and as another commenter noted they do remind me of the rolls from Red Lobster. I MUST try them soon.
Carrie Forrest, MPH in Nutrition says
Thanks, Hannah! I’d love to know how you like these faux Red Lobster rolls. 🙂 XO.
Jessica DeMay says
This is such a creative idea, Carrie! They look so good and only 5 ingredients?! That’s awesome!
Carrie Forrest, MPH in Nutrition says
Thanks, Jessica! I think this combination of ingredients is one of those special recipes that works because of culinary science. Have a great weekend. XOXOXO.
Emily @ Recipes to Nourish says
This is such a fabulous idea! I never would have thought to use cauliflower in biscuits but I bet it’s amazing! I’m a huge biscuit fan and can’t wait to try these.
Carrie Forrest, MPH in Nutrition says
Thanks so much, Emily!!! Let me know how you like these!
Becky Winkler (A Calculated Whisk) says
This is such an awesome idea! I love the golden hue of these buns.
Carrie Forrest, MPH in Nutrition says
Thanks, Becky! I agree, the color turned out really nice, and much more enticing than a pale bun that would make it more obvious that it is made from cauliflower. 🙂 Have a great week!
Taesha says
These are literally amazing. I made them for dinner and my daughter gobbled them up so fast I was left stunned and dazzled.
Carrie Forrest, MPH in Nutrition says
Awwwwww, thanks for making my day, Taesha!!! XOXOXOXOXO.
kimmythevegan says
What a clever use of cauliflower. I never had it growing up either, and though I don’t mind it, it doesn’t tend to make it’s way into my bag at the market. They look so good – all goldeny and perfect. Yum! I like the idea of a good, grain free side dish.
Carrie Forrest, MPH in Nutrition says
One of my favorite ways to use cauliflower!
★★★★★
Maribel says
Love these buns!
Thanks for sharing the recipe!
★★★★★
Carolyn says
I think these turned out but I’m not sure. They were really compact – are they supposed to be fluffy? Is the 2 cups of cauliflower rice before or after steaming? It was my first try at anything like cauliflower bread/crust. When I made them into bun shapes they stayed together in a ball.
★★★
Carrie Forrest, MPH in Nutrition says
Hi Carolyn! The cauliflower rice was measured before cooking.