Making Low Carb Buns With Cauliflower Rice

How to Make Low Carb Cauliflower Buns
How to Make Low Carb Cauliflower Buns

Low Carb Buns Make With Cauliflower – Amazing!

I’m always pinning low carb bread recipes, but these low carb buns made with cauliflower rice seem over-the-top good. These are a must try! 

Now if you haven’t been watching the new healthy recipe trends of late, you may have missed all the nifty new recipes with cauliflower, all sorts and sizes and shapes of cauliflower.  

Recipes with cauliflower are found in abundance on many healthy diet food blogs these days. 

Even those who don’t necessarily watch carbs closely are moving more and more to all the great new cauliflower recipes going around these days. They are just that good!  

Actually, people are discovering just how versatile this veggie really is.  The fact that it can so easily be substituted for potatoes, rice, and other grains without adding all those unhealthy carbohydrates just adds to its value. 

What’s even MORE?  

It’s healthy for you “just because”!  🙂


Cauliflower is rich in vitamins and minerals.  It detoxifies.  It helps maintain blood pressure AND blood glucose levels, AND…. it aids in digestion.   Bet you would never know it is also anti-inflammatory.  Well, it’s that too! 

Enough of the healthy aspects of cauliflower.  How does it work as a low carb substitute for bread?

Well, I’ve made some really yummy loaded baked cauliflower (yes, that’s like loaded baked potatoes).

So seeing a bread recipe using cauliflower just makes so much sense! 

The recipe here calls for riced cauliflower.

You can make cauliflower rice by pulsing cauliflower florets in your food processor until it has the consistency of rice.  Granted, that will take several times of pulsing, maybe as many as 15 to 20 or even 25 pulsations.  

But it’s a food processor.  That’s not so much work!  

Trader Joes Cauliflower Rice

Trader Joe’s Organic Riced Cauliflower – It’s in the freezer section!

If you don’t want to mess with even that much prep, Trader Joe’s sells cauliflower rice now, and I wouldn’t be surprised to see it in other stores as well now. 

Processing your own food shouldn’t be a mind-blowing experience though. 

Hey, use it as a reason to get yourself a new food processor!  

The important message here is to make good use of cauliflower in recipes. 

It’s healthy.  It’s low carb, and the food you can prepare with cauliflower can be as tasty as it comes. 

Making low carb bread with it just seems like icing on the cake.  

Oops, maybe that’s not a good analogy? LOL 


If you are thinking about purchasing a new food processor, this KitchenAid 7 Cup Food Processor is a best seller on Amazon for a reason.  Click below to see this KitchenAid food processor or to see others available on Amazon.  (Amazon Affiliate Link) 


So we’re good now on processing your own cauliflower rice for cauliflower bread, yes?  That’s good (if you said “yes”) and even if not, we’re good with the help of great stores like Trader Joe’s and Whole Foods Markets.  🙂  

With the proper ingredients in hand, here’s that fantastic recipe I found for low carb cauliflower buns.  

Print it, save it, and try it ASAP!


Low Carb Sandwich Buns Made With Cauliflower Rice
Serves 6
A low carb flatbread recipe using cauliflower rice and coconut flour, a perfect low carb bread for healthy lunch sandwiches, breakfast sandwiches, toast with sugar free preserves, or even mini low carb pizzas!
Write a review
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
110 calories
9 g
124 g
6 g
6 g
1 g
94 g
457 g
1 g
0 g
4 g
Nutrition Facts
Serving Size
Amount Per Serving
Calories 110
Calories from Fat 50
% Daily Value *
Total Fat 6g
Saturated Fat 1g
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 3g
Cholesterol 124mg
Sodium 457mg
Total Carbohydrates 9g
Dietary Fiber 1g
Sugars 1g
Protein 6g
Vitamin A
Vitamin C
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
  1. 1/2 lg. cauliflower (riced in processor) or 4 to 4 1/2 cups riced cauliflower
  2. 4 lg. eggs, whole
  3. 6 Tbsp. coconut flour
  4. 2 Tbsp. garlic powder
  5. 1 tsp. salt
  1. Preheat oven to 400 degrees.
  2. Spray 9 x 13 inch pan with coconut oil baking spray (or other baking spray), and set to the side.
  3. Beat 4 eggs in a large mixing bowl.
  4. Add the coconut flour, garlic powder, and salt and blend well.
  5. Add the cauliflower rice and stir just until moistened. (Just gently stir together. For moist buns, do not beat.)
  6. Drop dough by a fruit or ice cream scoop onto the baking pan, forming 6 patties. Pat down to flatten.
  7. Bake at 400 degrees for 15 to 20 minutes.
  8. Let cool, then cut in half with clean, sharp kitchen scissors.
  1. Enjoy this great cauliflower bread with your favorite sandwich fillings, fruit preserves, butter, cheese spread, or with a black bean veggie burger!
Adapted from Eat Firm Love
Adapted from Eat Firm Love

To see the above recipe in action, here’s the video I discovered on YouTube.



Hey, what you still doin’ here?  Go make some healthy sandwiches right now!  With such yummy low carb sandwich buns, what else could you be craving right now?  


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