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Image of Sweet Plantain Buns | stephgaudreau.com

Sweet Plantain Buns (Gluten-Free)

Sweet Plantain Buns are a paleo and gluten-free substitute for your favorite bread.

Sweet Plantain Buns | stephgaudreau.com

Why I Made These Sweet Plantain Buns

Trying to use up more of my pantry before I go on my big trip, and I was staring at the bottom of a bag of coconut flour and a ripe plantain so I decided to mix it together with an egg and a bit of leavening agent to see what I could make. The coconut flour gives it the density it needed to stand up to eating a grass-fed beef slider with my hands.

What If You Don’t Have a Pastry Bag?

It’d be easy to double or triple this recipe. It yielded about 4 small / medium “bun” halves, enough for two sliders. It’s really important to use a blender or food processor to break this down so you don’t end up with a chunky batter. No pastry bag? Me neither.

Sweet Plantain Buns | stephgaudreau.com

I used a ziplock bag with the corner cut off to pipe the buns into perfect(ish) circles.

Sweet Plantain Buns | stephgaudreau.com

Image of Sweet Plantain Buns | stephgaudreau.com

Sweet Plantain Buns (Paleo, Gluten-Free)

Course: Snack
Cuisine: Gluten-Free, Paleo, Whole30
Prep Time: 10 minutes
Cook Time: 10 minutes
Total Time: 20 minutes
Servings: 4
Calories: 92 kcal

Sweet plantain buns make for a paleo and gluten-free, fun and healthy alternative when eating grass-fed beef sliders with my your hands!

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Ingredients

  • 1 large ripe plantain
  • 1 egg
  • 3 tbsp coconut flour
  • 1/4 tsp baking powder
  • Pinch sea salt

Instructions

  1. In a food processor or blender, combine all the ingredients and process until it becomes a smooth batter.
  2. Load the batter into a ziplock bag. Cut off the corner. This is your pastry bag.
  3. In an oiled skillet (I used coconut oil), over medium low heat, pipe a circle of dough about the same size as your sliders or burgers. Cook for 2-3 minutes on each side or until cooked through.

  4. I served mine as a slider with avocado, tomato, jalapeño sauerkraut and spinach.

Recipe Notes

My recipes are all in a meal planner. Check it out!

Nutrition Facts
Sweet Plantain Buns (Paleo, Gluten-Free)
Amount Per Serving
Calories 92 Calories from Fat 9
% Daily Value*
Fat 1g2%
Saturated Fat 1g5%
Cholesterol 40mg13%
Sodium 28mg1%
Potassium 270mg8%
Carbohydrates 17g6%
Fiber 2g8%
Sugar 7g8%
Protein 2g4%
Vitamin A 565IU11%
Vitamin C 8.3mg10%
Calcium 20mg2%
Iron 0.6mg3%
* Percent Daily Values are based on a 2000 calorie diet.

Pin these Sweet Plantain Buns for later!

Sweet Plantain Buns | stephgaudreau.com

Have a question about these Sweet Plantain Buns? Leave it in the comments below!

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45 Responses

    1. They’re definitely a bit more dense than something like a pancake and held up to eating with hands.

  1. This looks Stupid Easy! I started looking at Paleo recipes because in my house we have to be gluten, dairy and nut free. Paleo is great because the only thing I have to watch out for is nuts (instead of hidden gluten and dairy stuff, which can be tricky to spot). These look absolutely fantastic and I can’t wait to try them. Your blog ROCKS! Thanks so much for sharing. :D

    1. Hi Jamie! I’m really excited that you checked in with me, and I’m happy to hear that maybe I can be a resource for you going forward. Let me know if you ever have any questions!

  2. Just wanted to say I love your site! It’s one of the most helpful paleo sites and I use it every day. You’re beautiful and keep up the good work, we love it!

    1. Hi Jesse…thank you SO much for stopping by to say hello and for the super sweet words. I really do appreciate it. Have a fantastic day!

  3. I too think these look great and can’t wait to try. Quick ? I have been eating Paleo for a full year now and LOVE it. I agree your site is so very helpful and I wish I had seen it at the beginning. My husband is now trying Paleo and in the first 8 weeks down 20 lbs. He is still craving that “crunchy’ snack besides eating nuts. (he loved popcorn). Any suggestions – recipes for some type of substitute?? Thanks

    1. Hi Donna…crunchy veggies like carrots and jicama come to mind…there are a lot of great recipes for bean-free hummus and the like that he could dip them in…or maybe something like apples and almond butter!

    2. Try toasting some coconut chips in a skillet over the stove until they brown a little. Sprinkle a little salt, and let them cool so they’ll crisp up. Yum! Great with cinnamon or ginger, etc., too…

      1. Donna, try making some plantain chips! (You can buy them in the store too) They are crunchy and tasty.

  4. Hi there,
    I first want to say thank you for such wonderful work in creating your blog!

    I was wondering if you have tried these little known gluten free and paleo products: Miss Paleo Mixes. They have some more information on the website: http://www.misspaleomixes.com

    If you’d like to try a sample to review on your blog, we’d be happy to send it! Feel free to email or contact me through my blog (www.relizabethpaleorunner.blogspot.com) if you decide this is something that interests you.

    Thank you!
    -Rachel

  5. OMG. I want to try these right now! But I have almond flour on hand. I’m commenting to remember to let everyone know how it goes.

  6. Made these tonight. I think perhaps my plantain may not have been ripe enough as these were very tough and dry. they are still edible and quite good, cut in half, toasted with either butter or almond butter :) going to try them again with a riper plantain. was your plantain black ?? thanks for the recipe! can’t wait to try it again!

    1. I only use them when they are yellow with some black on them. Otherwise, they aren’t ripe enough. They should feel kind of squishy to the touch.

  7. Steph! These were fantastic, just made them with bison burgers. Incredible!

  8. LOVE this easy recipe.. I cut back on the pan frying. .. I doubled the coconut flour.. added a tablespoon of coconut oil… placed them in a cupcake mold… flipped them over onto a baking sheet and place them in the oven for 30min at 365F. Came out awesome… like biscuits. ..

    1. I have no idea. If you test it out, let us know. I know that many people are curious about egg-free options.

  9. I just made this and put bacon, eggs, tomato, and homemade guacamole. One word, FABULOUS! It held together better than the filling lol. Thank you for sharing

  10. Just made these today. I made a mini one to taste, as I plan to use the buns for breakfast with eggs. They were a little sweeter than I’d prefer. How ripe should the plantains be? Black or yellow? Mine was black so I figured it’d be sweet. Would a yellow one be less so?

      1. Thanks! I had never tried either black or yellow plantains before, so I didn’t know what the difference in sweetness would be. Next time, I’ll be using yellow ones. :P

  11. These were very good – my kids loved them too. I made a double batch and spread some Primal Kitchen Chipotle Lime Mayo on them with some butter lettuce and grass-fed beef….wow the sweetness and savory go so well together! Thanks! I am already pinning more of your recipes!

Steph Gaudreau

Hi, I'm Steph Gaudreau (CISSN, NASM-CPT)!

Nutrition and fitness coach for women, Lord of the Rings nerd, and depending on who you ask, crazy cat lady. My mission is to help you fuel for more: bigger muscles, strength, energy, and possibilities. We’ll do it with my signature blend of science, strategy…and a little bit of sass.

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