Sweet Plantain Buns (Paleo, Gluten-Free)

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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, jalapeΓ±o sauerkraut and spinach.

Recipe Notes

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Nutrition Facts
Sweet Plantain Buns (Paleo, Gluten-Free)
Amount Per Serving
Calories 92 Calories from Fat 9
% Daily Value*
Total Fat 1g 2%
Saturated Fat 1g 5%
Cholesterol 40mg 13%
Sodium 28mg 1%
Potassium 270mg 8%
Total Carbohydrates 17g 6%
Dietary Fiber 2g 8%
Sugars 7g
Protein 2g 4%
Vitamin A 11.3%
Vitamin C 10%
Calcium 2%
Iron 3.3%
* Percent Daily Values are based on a 2000 calorie diet.

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Sweet Plantain Buns | stephgaudreau.com

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