Special Diet - Created Date : 16.9.2019

Turmeric Cauliflower Buns (Grain-Free, Paleo, Low-Carb)

Turmeric Cauliflower Buns (Grain-Free, Paleo, Low-Carb)

Turmeric Cauliflower Buns (Grain-Free, Paleo, Low-Carb)

This Turmeric Cauliflower Buns recipe has a total of four ingredients and is completely grain-free, low-carb, and perfect for keto and paleo diets.

I had a rough start with cauliflower. Growing up, I was really only exposed to it in raw, floret form, and it just tasted bland and bitter to me. Then, when I started using it in recipes, I would over-cook it and it would turn mushy.

Finally, though, cauliflower and I have a wonderful relationship. I most often steam it and blend it into a faux mashed potato puree, but after making and loving this recipe, I’m am officially cauliflower bun-obsessed.

As mentioned, this recipe only has four ingredients: cauliflower rice, coconut flour, eggs, turmeric, and a pinch of salt and pepper. You just mix them up in a bowl:

Use your hands to form six patty/buns:

30 minutes later…buns are served hot and fluffy.

I was honestly shocked with how great these turned out, and my husband grabbed one as soon as they came out of the oven. He even suggested that I try making a sweet version next time. But, for now, I’m thrilled with this recipe that is mild and perfect for a grain-free side dish.


These 4-Ingredient Turmeric Cauliflower Buns are an easy grain-free, low-carb, and super healthy side dish.


1 medium head of cauliflower or about 2 cups of firmly packed cauliflower rice (see directions for making the cauliflower rice)

2 eggs

2 tablespoons coconut flour

¼ teaspoon ground turmeric

pinch each of salt and pepper


Preheat oven to 400°F.

Line a baking sheet with parchment paper and set aside.

Take your cauliflower and use a sharp knife to cut off the base. Pull off any green parts and use your hands to break the cauliflower into florets. Give the florets a quick rinse and pat dry.

Next, make cauliflower rice by placing the florets into the bowl of a food processor with the “S” blade. Pulse for about 30 seconds until the cauliflower is about the size of rice. You should have about two cups of firmly packed cauliflower rice.

Place the cauliflower rice into a microwavable-safe bowl with about a teaspoon of water. Cover with plastic wrap and poke a few holes to let the steam escape. Microwave the cauliflower rice for about 3 minutes. Alternatively, you can steam the cauliflower rice on the stovetop in a steamer basket.

Uncover the bowl and let the cauliflower rice cool for about 5 minutes. Then, use a large spoon to put the cauliflower rice into a nut milk bag or a clean dish towel. Squeeze the excess moisture out, being careful not to burn your hands.

Pour the cauliflower rice into a medium mixing bowl and stir in the eggs, turmeric, and a pinch of salt and black pepper.

Use your hands to form the mixture into 6 buns, placing them on the baking sheet.

Bake for 25-30 minutes or until the top becomes slightly browned.

The cauliflower buns are best served hot right out of the oven. They do not refrigerate or re-heat well (they will get mushy), but they are so delicious that you’ll no doubt eat them right away!

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Hi Randi! I had someone else ask me that on Instagram and I wondered it myself. I’m thinking that the reason the buns rose so well (and so much like a “regular” wheat bun) is due to the unique chemical structure of the egg. So, unfortunately, I don’t think the magic will happen with a flax or chia egg. That being said, it’s always worth experimenting with and I might try it myself. Thanks for the question and take care!!! I don’t tend to eat a lot of eggs as they bother my stomach, so I promise to have some egg-free recipes for you soon. Happy New Year! XO.

I don’t mind cauliflower at all!!! these buns remind me of the cheesy rolls from red lobster now I’m wondering if you added nutritional yeast into the mix if it would really have that cheesy flavor!!! hmmm

I love the 4 ingredients only part of this recipe. Easy to make certainly helps eating healthy so much easier. I am so going to give this recipe a whirl. Question, are these as good cold as hot out of the oven.

Hi Paula! Thanks for the note. I also like short and simple ingredient lists. I am actually pretty bad at following recipes, so the shorter the better! To answer your question about serving the Cauliflower Buns, they really must be served hot. I tried one cold and it tasted like cold cauliflower. So, not bad, but a LOT better served hot out of the oven. Happy New Year, Paula! XOXOXOXO.

I love Ralph’s Simple Truth line as well. I like savory over sweet but adding sweetness and maybe some flaked coconut could pass as cauliflower cookies I think! They look and sound good so will have to try the recipe. I like adding nutritional yeast to things also, for that cheesy flavor.

Hi Olin! I’ve had a few questions about using an egg substitute in this recipe. I think aquafaba has the most potential, but I haven’t tried it. If you try it, will you let me know how it turns out? Thanks for the question!

What a clever use of cauliflower. I never had it growing up either, and though I don’t mind it, it doesn’t tend to make it’s way into my bag at the market. They look so good – all goldeny and perfect. Yum! I like the idea of a good, grain free side dish.

I think these turned out but I’m not sure. They were really compact – are they supposed to be fluffy? Is the 2 cups of cauliflower rice before or after steaming? It was my first try at anything like cauliflower bread/crust. When I made them into bun shapes they stayed together in a ball.

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The Best Healthy Fast Food Options

Fast-food stores are plentiful and fast food has the reputation of being unhealthy, while an increasing number of large chains are adding more nutritious options to their menus.

Sockets that allow more customization of orders tend to have lower calorie or more feeder selections. However, there are currently healthy options on the menu of the largest fast-food chains.

In this article, we'll look at the overall calorie, fat and saturated fat content to find some of the healthiest options that seven big fast-food chains have to offer.

Note, however, that calories and fat are only two aspects of how healthy a meal is fed. If a person eats only fast food, it is not possible to get the necessary nutrients such as vitamins and fiber.

1. Subway

Sandwich with cheese and vegetables

One person can customize Subway sandwiches to choose healthy fillings.

Metro specialize in deli style sandwiches or "sub". As a person can customize every "sub", Subway can be one of the healthiest healthy fast-food chains.

Some of the best sandwich options are on the Subway's Fresh Fit menu. The 6-inch Turkey Breast sandwich with nine wheat bread contains 250 calories and 3 grams of fat, including 0.5 g of saturated fat.

A healthy vegetarian option, Veggie Delite in nine wheat bread. This "bottom" contains only 2 g calories, does not contain 2 g total fat and saturated fat. It also has one of the lowest sodium levels (salt) compared to other sandwiches.

Subway also offers salads that can be a low-calorie alternative to a sandwich. All salads include lettuce, tomatoes, spinach, onions, cucumbers, green peppers and olives.

Fast food and diabetes: Tips and options

Fast food and diabetes: Tips and options

Are you having trouble finding a fast-food option for living with diabetes and occasional treatment? We can help you.

2. Taco Bell

Taco Bell is another great fast-food chain with a variety of healthy options. The ability to personalize each order allows people to choose more vegetable-like nutrients.

According to Taco Bell's website, three-quarters of its menus are under 500 calories. Some of the lowest calorie options are the Fresco menu, which uses regular sauce and cheese instead of vegetable based salsa.

One of the healthiest options is Chicken Soft Taco. Each taco contains about 170 calories, 8 g fat, containing only 3 g of saturated fat.

Bean Burrito is a vegetarian option containing 11 g fat, 380 calories, including 4 g of saturated fat.

3. Chipotle

Vegetable burritos

Vegetarian options are lower in fat than meat options.

Chipotle is a Mexican-style chain that specializes in tacos and burritos. Similar to Subway and Taco Bell, Chipotle allows people to customize their meals to include healthy choices.

Healthy options are burritos or white rice instead of white rice. In a chicken bowl bowl containing fresh tomato salsa and brown rice, there are 415 calories, 13 g fat and 4 g saturated fat.

For a lower calorie, vegetarian option, people can choose a plate of bean curd, brown rice and a sofritas patty with lettuce. It contains 365 calories, 10 g fat and 1.5 g saturated fat. Adding sauce will increase the number of calories.

4. McDonald's

McDonald's had the reputation of being unhealthy, but they recently reaffirmed themselves to offer a variety of fresh and nutritious ingredients. Some of these changes may be cosmetics, while McDonald's has better options.

Fillet-O-Fish contains 390 calories and 4 g of saturated fat from 19 g of total fat. Bacon Ranch Grilled Chicken Salad contains only 320 calories and 6 g of saturated fat from a total of 14 g.

5. Burger King

Burger King is one of the largest burger chains in the United States, but has a limited number of healthy options. But some choices are a little healthier than others.

It contains a normal, simple hamburger, 10 g total fat, 3.5 g saturated fat, and 240 calories. Grilled Chicken Sandwich contains 470 calories, 3.5 g saturated fat and 19 g fat.

BK Veggie Burger can be a healthier option among these examples. Contains 2,5 g of saturated fat, 390 calories and 17 g of fat.

6. Wendy

Baked potato with knife, sour cream and cheese filling on plate

Baked potatoes can be a healthy fast-food option.

Wendy is another common fast-food chain that allows people to personalize their orders to make their choices healthier.

The menu of the chain is not abundant in healthy options, but some meals are able to customize to lower the calorie content.

Salads are also available, and if a person chooses some of the half-size salad choices, they can stay below 500 calories.

With a few vegetarian options at Wendy's, Sour Cream and Chive Baked Potatoes

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