If you’ve struggled to find a good low carb bun that doesn’t use almond or coconut flour, this recipe is your solution. These gluten free buns are soft, hold their shape, and are made using ground sunflower seeds instead of nuts. That means they’re perfect for anyone with nut allergies or sensitivities.
Sunflower seed flour is a simple one-to-one swap for almond flour in many recipes, but it’s often overlooked. In this case, it gives the buns a mild, slightly nutty flavor without any allergens. Combined with psyllium husk for texture and structure, these buns bake up fluffy inside with a golden crust outside.
How to Make Sunflower Seed Flour
You don’t need anything fancy to make sunflower seed flour at home. All it takes is raw, unsalted sunflower seeds and a blender or food processor. Simply add the seeds and pulse until you get a fine, flour-like texture. That’s it.
Avoid over-blending so it doesn’t turn into sunflower butter. For best results, use a few pulses at a time, then sift the flour to remove any larger bits if needed. Store it in an airtight container just like you would with other flours. This quick step saves money and makes it easier to adapt nut-based recipes without buying specialty ingredients.
Why Use Sunflower Seed Flour?
There are a few reasons to use sunflower seed flour beyond avoiding nuts. For one, it’s budget-friendly and easy to make at home by grinding raw sunflower seeds into a fine powder. It’s also mild in taste and doesn’t overpower recipes the way some nut flours can.
When paired with psyllium husk, it creates a texture that’s surprisingly close to wheat-based bread. These buns won’t crumble, fall apart, or dry out like many other gluten free versions do. They’re sturdy enough for burgers and soft enough for breakfast sandwiches.
What to Eat with Gluten Free Buns
These buns can be used in just about any way you’d use a traditional bun or roll. Here are a few easy ideas to get you started:
- Burger buns for grilled beef, turkey, or veggie patties
- Breakfast sandwiches with eggs and sausage
- Sliders with pulled chicken or pork
- Side rolls for soups, stews, or salads
- Sandwiches with deli meat and cheese
You can also toast them lightly and top with avocado, butter, or nut-free spreads.
Storage and Freshness Tips
After baking, let the buns cool completely before storing. Keep them in an airtight container on the counter for up to two days, or refrigerate for up to five days.
For longer storage, these freeze well. Place them in a single layer on a tray to freeze, then transfer to a freezer-safe bag. Thaw at room temperature or toast lightly before serving. This keeps the texture intact and prevents sogginess.
A Bun That Fits Just About Every Diet
Not only are these buns gluten free, they’re also nut free, dairy free and low carb—something that’s surprisingly hard to find all in one. Whether you’re baking for yourself or for someone with food restrictions, this recipe is a practical one to keep in rotation.
It’s a fast, one-bowl recipe that doesn’t rely on complicated ingredients, and the buns hold up whether you’re eating them fresh or saving them for later. For anyone avoiding gluten, nuts, or just trying something new, these gluten free buns check every box.
Gluten Free Buns
Ingredients
Dry Ingredients:
- 1 cup ground sunflower seed flour
- 2 tablespoons psyllium husk powder
- ½ teaspoon salt
- 1 teaspoon baking powder
Wet Ingredients:
- 2 eggs
- 3 tablespoons coconut oil
- 1 tablespoon apple cider vinegar
- 2 tablespoons boiling water
Instructions
- Preheat the oven to 350°F.
- In a large bowl, combine all dry ingredients and mix well.
- Add the eggs, melted coconut oil, vinegar, and boiling water to the bowl. Stir with a spatula until a dough forms.
- Divide the dough into 5 even portions. Roll each into a ball and place on a parchment-lined baking sheet.
- Bake for 23 minutes. Remove from oven and let cool slightly before serving.