Name: Cauliflower Bread Buns (Low-Carb & Gluten-Free)
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: Low-Carb
Ingredients: 1 medium head of cauliflower (about 3 cups grated); 1/2 cup shredded mozzarella; 1/4 cup grated Parmesan; 2 large eggs; 1/4 tsp garlic powder; 1/4 tsp onion powder; Optional: 1/4 tsp Italian herbs or dried parsley; Salt & pepper to taste

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I love making these Cauliflower Bread Buns (Low-Carb & Gluten-Free) because they’re a fantastic low-carb and gluten-free alternative to regular bread. They’re light, cheesy, and perfect for sandwiches or as a side to any meal. Plus, they come together quickly with simple ingredients I usually have on hand.

Ingredients

1 medium head of cauliflower (about 3 cups grated)

½ cup shredded mozzarella

¼ cup grated Parmesan

2 large eggs

¼ teaspoon garlic powder

¼ teaspoon onion powder

Optional: ¼ teaspoon Italian herbs or dried parsley

Salt & pepper to taste

(Tip: You'll find the full list of ingredients and measurements in the recipe card below.)

Directions

Prep the cauliflower: I grate or rice the cauliflower, then microwave it for 4–5 minutes. After cooling, I place it in a clean kitchen towel and squeeze out all the water. This step is crucial to help the buns hold their shape.

Make the dough: In a bowl, I mix the cauliflower with eggs, mozzarella, Parmesan, garlic powder, onion powder, herbs (if using), salt, and pepper until well combined.

Shape the buns: I preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper. Then, I scoop the mixture into bun-sized rounds and flatten them slightly to form the buns.

Bake: I bake them for 18–22 minutes until they’re golden and firm. I let them cool a few minutes before lifting them off the baking sheet.

Servings and timing

This recipe makes about 6 medium-sized buns. Prep time is roughly 10 minutes, and baking takes around 20 minutes, so I can have fresh buns ready in about 30 minutes total.

Variations

I sometimes add a sprinkle of sesame or poppy seeds on top for extra texture and flavor. For a different twist, I swap out Italian herbs for smoked paprika or chili flakes to give the buns a bit of a kick. They’re also great as mini pizza bases or for breakfast sandwiches with eggs and bacon.

Storage/reheating

I store any leftover buns in an airtight container in the refrigerator for up to 3 days. To reheat, I toast them lightly in a toaster or oven to bring back their crispness. They don’t freeze well because the texture changes, so I prefer making just enough to eat fresh.

FAQs

Can I use frozen cauliflower for this recipe?

Yes, frozen cauliflower works fine as long as it’s fully thawed and I squeeze out all the excess moisture before mixing.

How do I make the buns firmer?

If I want firmer buns, I bake them a bit longer or toast them before serving to get a crispier texture.

Can I omit the cheese for a dairy-free version?

I haven’t tried omitting cheese, but it might affect the texture and binding. You could try a dairy-free cheese alternative, but results may vary.

What if my buns fall apart?

If the buns fall apart, it usually means there was too much moisture in the cauliflower or not enough cheese/eggs to bind. Squeezing out the water thoroughly helps prevent this.

Can I make these buns ahead of time?

I prefer making them fresh, but you can prep the dough a few hours ahead and store it in the fridge before baking.

Conclusion

These cauliflower bread buns have become one of my favorite low-carb treats. They’re simple, tasty, and versatile enough for many meals. Whether I’m craving a sandwich or just want a gluten-free option, these buns always hit the spot. Give them a try—I’m sure you’ll love how easy and delicious they are!

Recipe:

Cauliflower Bread Buns (Low-Carb & Gluten-Free)

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Author: Cheryl
Total Time: 30 minutes
Yield: 6 medium-sized buns
Diet: Gluten Free

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Description

Light and cheesy cauliflower bread buns that are low-carb and gluten-free, perfect for sandwiches or as a side.

Ingredients

1 medium head of cauliflower (about 3 cups grated)

½ cup shredded mozzarella

¼ cup grated Parmesan

2 large eggs

¼ tsp garlic powder

¼ tsp onion powder

Optional: ¼ teaspoon Italian herbs or dried parsley

Salt & pepper to taste

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Instructions

Grate or rice the cauliflower, then microwave for 4–5 minutes.
Allow cauliflower to cool, then place it in a clean kitchen towel and squeeze out all the water.
In a bowl, mix the cauliflower with eggs, mozzarella, Parmesan, garlic powder, onion powder, herbs (if using), salt, and pepper until well combined.
Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
Scoop the mixture into bun-sized rounds and flatten slightly to form buns.
Bake for 18–22 minutes until golden and firm.
Let cool a few minutes before removing from the baking sheet.