Gluten Free Slider Buns:
This slider buns recipe is a recipe from my wife Angel, who loves to make food and home and body care recipes that support people’s journey to optimal health. Check out my wife’s website, instagram and facebook page where she shares stories and pics about our life. She also has a great YouTube channel you can check out as well.
You will enjoy this gluten free slider buns recipe! If you enjoy recipes like this, you may be interested in my advanced nutrition and recipe book the Keto Metabolic Breakthrough.
Gluten Free Slider Buns
Prep
Cook
Inactive
Total
Yield 6 Buns
Ingredients:
- 4 pasture-raised organic eggs
- 1/2 cup full-fat organic coconut milk (in can)
- Big pinch of pink salt
- 3 tbsp. pasture-raised butter (melted)
- 2 tbsp. coconut oil (melted)
- 2 tbsp. coconut flour
- 3 tbsp. arrowroot powder
- Coconut pan spray
Instructions:
Step #1: Gather all the necessary ingredients.
Step #2: Add all ingredients to a blender and run until it gets frothy (probably about 45 secs or so).
Step #2: Pour into a whoppie pie pan (about half full) and bake for 10 mins at 400 degrees. The sides of the buns will rise to make a perfect cup for the sliders. Let cool on rack.
Step #3: Two cups put together will make the bun. You could also flavor the buns by adding onion, sesame or rosemary to the batter!
Notes
***The nutrition info for this recipe is based on the linked ingredients above**
Courses Side Dish
Nutrition Facts
Serving Size 1 bun
Amount Per Serving | ||
|---|---|---|
Calories 177 | ||
% Daily Value | ||
Total Fat 15 g | 23% | |
Total Carbohydrates 5 g | 2% | |
Dietary Fiber 1 g | 4% | |
Protein 4 g | 8% | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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Dr Jockers Comments:
Many people miss the warm, comforting flavor of buns and breads when they begin an anti-inflammatory grain-free diet. This provides the warm, satisfying flavor and texture without the inflammatory carbohydrates.
This is loaded with good fats and fiber that help satisfy your appetite and keeps your blood sugar stable. This is great with coconut crème, butter from grass-fed cows, or blueberry coconut butter smeared all over it! Enjoy!
This is a staple recipe for me and my family that we will often make for holidays and family gatherings as it has the texture and flavor of a bun but it is grainless. Be sure to leave a comment and let us know how you like it!
Let us know your thoughts on the gluten free slider buns in the comments section below. If you are looking for a more detailed fat burning, keto meal plan and recipes than check our complete Navigating the Ketogenic Diet program here
How many does this make?
Serves 6
I’m O blood type & coconut oil is one I’m supposed to avoid. What other oil do you recommend? Thanks!
Jodi – I am an O as well and I thrive off of coconut oil as most people do. There is no other oil that I would recommend. Although you could try some grass-fed butter or ghee. Blessings!
I am allergic to Coconut Oil. So, I guess I just can’t use this recipe? Or can I use a Sesame Oil, and almond milk?
Do you have any good bread recipes without coconut or olive oil? I am allergic to both. Thank you.
You might consider trying organic, refined coconut oil. I have sensitivity to unrefined coconut oil but do well when it has been refined. Though it has fewer health benefits, it is still a healthy oil to consume.
Made the sliders today and they’re delicious! Bought the whoopie pan at bed bath and beyond for 6.99.
I was a little afraid to make these because I didn’t have any tapioca flour so I subbed finely ground flax meal. They were awesome. Im so thrilled to have a bun recipe that tastes so wonderful and is good for us. Tysm for sharing this recipe!
So great to hear and to know that flax meal works so good in this. Thanks for sharing that Pam!
What is a whoopie pan? ☺️
This is a whoopie pan: https://amzn.to/2iFfsAo
So sad that I have to go buy another cooking pan to make these. And then what if I don’t like them? Would be nice to have recipes that don’t require a special type of pan.
Complain much?
Dr Jockers I too experience GREAT inflammation from coconut milk, coconut flour and coconut oil. How can one follow your program, reduce inflammation and enjoy your recipes when COCONUT inundates your recipes? Any solutions?
Sorry to hear this Brenda! You can try almond flour, almond milk and grass-fed butter in replace of the coconut flour, coconut milk and coconut oil.
What are the symptoms of coconut allergies?
Hey Letty, they could range from digestive symptoms to low energy, anxiety, brain fog or skin outbreaks after consuming it.
Dr Jockers, since going keto last year I have avoided arrowroot powder because of the carb count. What would you suggest in place of it for this recipe? Almond four?
Thanks
Yes that would work! Coconut flour could also work and I recently found a green banana flour that would probably work as well. There are plenty of low-carb alternatives just test them out and see what you like!
Much appreciated Dr. J!!