Mediterranean Cauliflower Bread Buns

These Mediterranean cauliflower bread buns are a light, savory, and nutrient-rich alternative to regular bread. Made with cauliflower rice, eggs, almond flour, and Mediterranean seasonings, they’re soft inside, slightly crisp on the outside, and naturally gluten-free. The combination of herbs, olive oil, and a touch of Parmesan (optional) gives them that warm, Mediterranean aroma. They work beautifully as burger buns, sandwich bases, or as a simple side with soup or salad.

Prep Time: 20 minutes
Cook Time: 30 minutes
Total Time: 50 minutes
Servings: 6 buns

Ingredients

Main Ingredients:

• 2½ cups cauliflower rice (from about 1 medium head of cauliflower)
• 2 large eggs
• ¼ cup almond flour
• 1½ tbsp olive oil
• ½ cup shredded mozzarella (optional, for binding)
• ¼ cup grated Parmesan cheese (optional, for flavor)

Seasonings & Herbs:

• ½ tsp garlic powder
• ½ tsp onion powder
• ½ tsp salt
• ¼ tsp black pepper
• 1 tsp dried oregano or Italian seasoning
• 1 tbsp fresh herbs (such as parsley or basil), finely chopped (optional)

Instructions

1. Preheat the Oven:
   Set your oven to 190°C (375°F). Line a baking tray with parchment paper or lightly grease it with olive oil.
2. Prepare the Cauliflower:
   If using fresh cauliflower, pulse the florets in a food processor until it resembles rice. You can also use pre-made cauliflower rice.
3. Cook and Drain:
   Place the cauliflower rice in a microwave-safe bowl and microwave for 5–6 minutes until tender. Let it cool slightly, then transfer it to a clean kitchen towel or cheesecloth and squeeze out as much water as possible. This ensures your buns stay firm and not soggy.
4. Mix the Dough:
   In a large mixing bowl, combine the drained cauliflower rice, eggs, almond flour, olive oil, mozzarella (if using), Parmesan (if using), garlic powder, onion powder, salt, pepper, oregano, and herbs. Stir until it forms a thick, slightly sticky mixture.
5. Shape the Buns:
   Divide the mixture into 6 portions and shape each into a bun or patty, about ½ inch thick. Place them on the prepared baking tray.
6. Bake:
   Bake for 25–30 minutes, flipping halfway through, until they’re golden brown and set.
7. Cool and Serve:
   Let the buns cool for 10 minutes on a wire rack before serving. They’ll firm up as they cool.

Tips

• Drain thoroughly: The more water you remove from the cauliflower, the sturdier your buns will be.
• Use almond flour sparingly: It absorbs moisture and helps the mixture hold shape—don’t skip it if you want structure.
• Add cheese for extra binding: Parmesan or mozzarella enhances flavor and texture, but you can skip them for a dairy-free version.
• Flip gently: Use a spatula to turn the buns halfway through baking so both sides brown evenly.
• Cooling is crucial: Letting them rest before handling keeps them from breaking apart.
• Reheat properly: Toast in a dry pan or oven to revive crispness instead of microwaving.

Variations

• Vegan Option: Replace the eggs with 2 flax eggs (2 tbsp ground flaxseed + 5 tbsp water) and use vegan cheese or omit it altogether.
• Spicy Mediterranean Buns: Add ½ tsp chili flakes or a dash of harissa paste for a mild heat.
• Herb Lovers’ Mix: Use rosemary, dill, thyme, or fresh mint for different Mediterranean flavors.
• Seed-Topped Buns: Sprinkle sesame or sunflower seeds before baking for crunch.
• Cheesy Upgrade: Mix in feta or halloumi bits for a salty, rich taste.
• Mini Flatbreads: Flatten the dough into rounds to make small sandwich thins or mini pizza crusts.

Q&A Section

Q: Can I use frozen cauliflower rice?
Yes. Just thaw it completely and squeeze out all the moisture before mixing.

Q: Can I make these without cheese?
Definitely. Add an extra tablespoon of almond flour for structure if skipping cheese.

Q: How do I make them crispier?
Bake a few minutes longer or broil them for 1–2 minutes at the end.

Q: Can I store and reheat them?
Yes. Keep in the fridge for up to 3 days or freeze for up to 1 month. Reheat in the oven for best texture.

Q: Can I use these as burger buns?
Yes, they hold up well for lighter fillings like grilled veggies, falafel, or chicken patties.

Nutrition (Per Bun)

• Calories: 125 kcal
• Protein: 8 g
• Fat: 8 g
• Carbohydrates: 5 g
• Fiber: 2 g
• Sodium: 220 mg
• Calcium: 12% DV
• Vitamin C: 50% DV

Conclusion

These Mediterranean cauliflower bread buns are a wholesome and versatile alternative to traditional bread. They’re packed with protein, fiber, and flavor while staying light and low in carbs. The mix of cauliflower, almond flour, herbs, and Parmesan gives them that rustic Mediterranean charm. Perfect for sandwiches, burgers, or snacking with dips, these buns are proof that healthy eating doesn’t mean giving up comfort or taste.