Paleo Plantain Sandwich Buns
Paleo Plantain Sandwich Buns are a little sweet from the plantains, have great texture and hold together for the perfect sandwich bun or side for a bowl of soup.
My go-to gluten-free buns are always Paleo Plantain Sandwich Buns. They’re easy to make, no-fail recipes, and freezer friendly. With just a few ingredients and 20 minutes to make, you’ll have my favorite buns ready to serve.
You’ve already seen these buns make their debut on my blog. They’re the bun I use in my Buffalo Ranch Chicken Sliders and in my Paleo Turkey Sliders with Tzatziki Sauce. A little sweet from the plantain they pair great with so many flavors. From the heat in Buffalo Sauce to the crisp refreshing Tzatziki Sauce, these sandwich buns are very versatile.
Have you used plantains in your cooking before? I am a lover of plantains! One food highlight on our Florida vacation was the plantains! They’re so good cut up and fried in coconut oil with a dash of cinnamon. For this sandwich bun recipe, you’ll want the plantains ripe. Plantains can be used more on the green side but will result in a savory flavor, the brown and ripe plantain will give a more sweet flavor.
Add the ripe plantain to a food processor and blend it smooth. In a large mixing bowl, pour in the plantain and all the other ingredients. Stir it all together until all flour is well mixed in. Take out a small amount, about ¼ cup of dough. If the dough rolls nicely, the dough is ready. If the dough is too dry and crumbly, add a tablespoon of water, stir and try again. If it’s too sticky, add a tablespoon of Cassava flour, stir and try again. Once consistency is perfect, drop the measured dough onto the parchment-covered baking sheet. One batch of Paleo Plantain Sandwich Buns should yield 10-12 buns – depending on if you eye-ball the size or measure exactly. Bake for about 20 minutes or until the bottoms of the buns are light golden brown. Let the buns cool completely before slicing. If you slice them while still hot, they’ll be sticky in the middle.
- 1 rips plantain
- 1 cup Cassava flour
- 1/3 cup arrowroot powder
- 3 Tbsp avocado oil (or melted coconut oil)
- 1/2 cup canned coconut milk
- 1/8 tsp baking soda
- 1/4 tsp baking powder
- 1/2 tsp sea salt
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Preheat oven to 350 degrees. Line a baking sheet with parchment paper. Set aside.
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In a food processor, process the ripe plantain until smooth. Scoop out the plantain into a medium mixing bowl. Add the arrowroot powder, cassava flour, avocado oil, canned coconut milk, baking soda, baking powder, and sea salt. Stir slowly using a large mixing spoon until mixture forms a dough ball. (Will appear sticky, but will easily roll in hands.)
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Scoop dough out using a spoon and place into 8 equal-sized dough balls. Shape into round plump buns. Bake for 20-25 minutes or until light golden brown on the bottoms.
Remove from oven. Let cool for 5-7 minutes. Cut lengthwise making a sandwich bun.
Store leftovers in an airtight container for up to 3 days.
For freezing: Make dough and roll out into buns. Place each uncooked bun onto a piece of parchment paper. Place into a freezer container or baggie. When ready to bake, remove from freezer, thaw, bake according to instructions above.
USED IN THIS RECIPE:
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Cassava Flour
Arrowroot Flour
Avocado Oil
Canned Coconut Milk
Baking Sheets
Parchment paper
Food Processor (this is the one I personally have and LOVE it!)
Measuring Cups
MORE RECIPES:
Dairy-free Cheesy Turkey Noodle Casserole
Easy Slow Cooker Sunday Pot Roast
Healthy Chicken and Kale Grain Bowl
Quick and Easy Chicken Fajita in a Bowl
