HEALTHY GLUTEN FREE HAMBURGER BUNS

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Healthy burger and fries?!?!  Yes!  It’s completely true!  Everything you see in the above picture is good for you!

The other day, I was craving a good turkey burger, but I really wanted to have a bun with it.  I went on Pinterest to find some ideas for a bun, and saw the following pin.

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This looked great and easy enough, but I wanted it to be gluten free, and I certainly didn’t want to have any sugar in it.  I decided to come up with something using coconut flour (gluten free), baking soda (in place of the yeast to help it to expand a little), and no sugar.  The result turned out great!

Once I figured out what I was going to do for a bun, I decided to go all out, and add fries to my meal as well!  I used my recipe for rutabaga fries with garlic powder and turmeric for seasoning the fries.  For the actual burger, I made my zucchini turkey burgers.  All together, I made a truly healthy burger and fries platter!  AWESOME!

I topped my burger with goat cheese, lettuce, tomatoes, and red onion.  To make the goat cheese a bit more spreadable, I mixed it with a bit of plain greek yogurt, and it spread on just fine.  This burger was seriously DELICIOUS!  I’m so excited to share this with all of you, because who doesn’t crave a burger and fries every so often?  Normal burgers and fries would completely derail a person’s diet, and with these few recipes, it is possible to still enjoy this delicacy without feeling even the smallest amount of guilt, because it is ALL GOOD FOR YOU!  Okay, I’ll shut up now, but I am seriously ecstatic about this! 🙂

As I said, for the burger itself, I made my zucchini turkey burgers, and for the fries, I made my rutabaga fries.  Here I will share my recipe for your healthy gluten free buns, and you’re all set!

HEALTHY GLUTEN FREE HAMBURGER BUNS

Ingredients: makes 4-5 buns

  • 3/4 cup coconut flour
  • 1/2 tsp. baking soda
  • 1/2 tsp. sea salt
  • 6 eggs
  • 1/2 cup olive oil
  • 1 Tbsp. water

*Note: If you want, you can also add some spices or seeds to this for more flavor in your buns, or if you want a little sweetness to them, you can add a bit of stevia or honey, but this is the basic recipe.

Directions:

1.) Preheat the oven to 325 degrees.  Add coconut flour, baking soda, and sea salt to a medium mixing bowl.

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2.) Add the eggs, olive oil, and water to the dry ingredients.

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3.) Mix well and let sit for about 5 minutes. (This will allow for the coconut flour to really soak up the wet ingredients.

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4.) Divide the dough into 4-5 equal parts (4 for larger buns and 5 for smaller buns).  Form a bun shapes from the dough and place on a baking sheet lined with parchment paper.

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5.) Bake in the oven for 30 minutes at 325 degrees.

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6.) Using a knife, slice the buns in half horizontally.

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7.) Add the burger and fixings of choice to the bun.

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8.) Pair it with some rutabaga fries or a side salad, or just enjoy it by itself!

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YUMMMMMY!  All the enjoyment of eating a burger and fries without the guilt!  Enjoy! 🙂

2 thoughts on “HEALTHY GLUTEN FREE HAMBURGER BUNS

    1. Well, that’s no fun! Coconut flour can tend to make things drier than other flours, because it absorbs liquid so easily. It could also be the oven. Since all ovens are different, the baking times can vary. You could try adding a bit more oil or another egg. Or, if you tolerate honey, try adding in 1-2Tbsp. of honey – that will help to moisten things up, and it gives it a nice sweet bit of taste. Also, it may help to decrease the cooking time, or the cooking temperature based on your oven. Hope this helps and that you can get then to turn out – they really are delicious when they work out!

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