HEALTHY GLUTEN FREE HAMBURGER BUNS

hamburgerbuns1

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.

433cb8c1d053a4bb0833107306fe7408

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.

hamburgerbuns2

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

hamburgerbuns3

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

hamburgerbuns4

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.

hamburgerbuns5

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

hamburgerbuns6

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

hamburgerbuns7

hamburgerbuns8

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

hamburgerbuns9

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

hamburgerbuns10

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

14 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!

      Like

    1. Hi Shelly! Thanks for the comment! Yes, you can store these in the fridge for up to about 5 days or so. Just be sure to take them out and let them get to room temperature before serving, otherwise they may taste a bit dry. Hope you like them!

      Like

    1. I’m so glad you like them! They are a regular staple here in our household! I’m not sure about the exact nutrition facts per serving, because it is dependent on which brand of coconut flour you use, egg size, etc. A quick way to figure it out though is to add up all of the calories (or carbs or whatever it is your calculating) of all of the ingredients you add to the entire recipe, and then just divide by the number of buns you make. This will give the count per bun! Hope this helps! 🙂

      Like

      1. Hi Barb! Thanks for visiting my blog! Unfortunately, I can’t give the nutritional facts, because they are dependent on the specific brands and sizes of the ingredients you use. However, I am a mathematician, so all hope is not lost! You can calculate the nutrition facts by adding up the total amount of a specific piece (like carbs) in all of the ingredients you add, then divide that by the total number of buns you make. For example, if all of the carbs in the ingredients added up to 28, and you made 4 buns, then there would be 28/4 = 7 carbs per bun. This is a totally fictitious example, and not based on this recipe at all, but the calculation process is illustrated. Hope this helps!

        Like

  1. My dough is more liquid than what your dough looks like. I feel I’m not going to be able to make dough balls with i what did i do?
    t

    Like

    1. Hi Dawn! Sorry your buns aren’t cooperating! If it seems too liquid to create dough balls, you can very slowly add a bit of coconut flour to the dough until it seems think enough. Maybe add 1-2 tsp at a time – stir it in and let it sit for a bit so the coconut oil can do its thing and absorb some if that liquid. Go slow though, otherwise too much coconut flour will make your buns dry and crumbly. Hope this helps!

      Like

    1. Hi tweety4me! Thanks for visiting my blog!

      I would imagine that subbing coconut oil for olive oil would be fine. I’ve never tried it, so I can’t say for sure, but I’m pretty sure it would work. I would go with a 1-1 ratio substitution, and make sure that your eggs are room temperature. If the eggs are cold, then they will harden the coconut oil, and mixing your dough becomes a nightmare (I ran into this problem once when I made my gluten free biscuits). If you try these with the coconut oil, please let us all know how they turn out in case someone else would also like to sub in coconut oil for the olive oil! Hope this helps! 🙂

      Liked by 1 person

    1. Hmmm…I’ve never tried it, but because the texture of almond meal flour is much more grainy and less absorbent than coconut flour, I don’t think it would work with this recipe. Of course, you could play around with the ingredients and the amounts of the ingredients to see if it could be done, but I don’t think that it could be used at a 1:1 ratio in this recipe. If you decide to give it a try, please let us all know how it turns out! 🙂

      Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google+ photo

You are commenting using your Google+ account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

w

Connecting to %s