From Lauren: I’ve heard your requests for egg-free and Autoimmune Paleo recipes. I’m happy to introduce you to Michelle, who will be a regularly sharing AIP-friendly recipes here.
Before I started following an autoimmune protocol diet, I had a serious meat aversion. I refused to eat any type of meat unless it was paired with a grain of some kind! Thus, chicken nuggets and turkey sandwiches were my best friend and worst enemy for years. After cleaning up my diet and digestion, my meat aversion slowly went away and I began enjoying meat on it’s own, and meals like bun-less burgers.
Though bun-less burgers are a great option, there are some warm summer nights when you just want a bun on your burger! However, we know that conventional burger buns out of a plastic bag simply aren’t the best for us. For me, it’s just not worth the migraines or stomach aches caused from conventional burger buns that are made with highly processed wheat, GMO soybean oil, sugar and a handful of other undesirable ingredients. That’s why I’m so excited to share these AIP burger buns that are not only grain free, but egg free as well!
About the ingredients in the Autoimmune Paleo Hamburger Burger Buns
Green plantain– Make sure you’re using plantains that are as green as you can find. Green plantains are starchier and hold better in recipes like this. When plantains brown, they become sweeter and the texture changes.
Coconut flour- Coconut flour is grain free, and helps absorb moisture from the plantains. I have not tested this recipe without coconut, and would not recommend subbing it out.
Tapioca starch– Seeing as this recipe is egg and grain free, tapioca helps bind it together. Make sure you’re using tapioca starch, and not cassava flour. I’ve tested this recipe with cassava flour, and it makes it much more dense.
Gelatin– There’s your egg substitute! The recipe below for a gelatin egg is a great way to make baked goods AIP. Use the green can of Vital Proteins to make this recipe work. Collagen is not the same thing and will not work in this recipe.
- 2 cups chopped green plantain (about 1 medium)
- 1 cup tapioca starch, recommended brand available here (substitute arrowroot flour)
- ⅓ cup coconut flour, recommended brand available here
- ⅓ cup water
- ¼ cup water (for the gelatin egg)
- 1 tbsp gelatin, recommended brand available here
- 1 tsp sea salt
- 2 tsp coconut oil
- Preheat the oven to 400 degrees.
- Using a food processor or a high speed blender, puree the green plantain. Scoop out the plantain and add it to a mixing bowl.
- Mix in the tapioca starch, coconut flour, sea salt and ⅓ cup water. Set the mixture aside.
- Pour ¼ cup of water into a small sauce pan and add to a stove top. Slowly sprinkle the gelatin into the water (you don't want any clumps) and allow it to bloom for 1-2 minutes. Turn the heat on medium/low for 2-3 minutes to allow the gelatin to melt. Remove the pot from the heat and quickly whisk until it foams.
- Pour the gelatin egg into the plantain dough and stir to combine.
- Lightly grease a parchment lined baking sheet with 1 tsp coconut oil.
- Form the dough into two large buns and score the top with a knife into a cross cut. Lightly brush the tops of the buns with 1 tsp of coconut oil.
- Bake in the oven for 35 minutes. Remove from the oven and allow to cool.
- Once cooled, cut the buns in half and place them back onto the baking sheet with the inside of the buns facing up.
- Set the oven to broil and broil the buns for 2-3 minutes or until lightly crisped.
- Remove from the oven and serve immediately.
About Michelle Hoover
Michelle Hoover is a Nutritional Therapy Practitioner, Blogger, and Podcaster at Unbound Wellness. After being diagnosed with Hashimoto’s in her teens and living with gut issues and food intolerances her entire life, she started her blog to share her holistic lifestyle tips and paleo/AIP recipes that helped her heal and thrive. Michelle believes that real food doesn’t have to be boring and loves sharing recipes that are both nourishing and fun. You can follow along on her Instagram and Facebook.
This looks really good. Do you know if you could make a bunch in advance and freeze them successfully?
Thanks, Laurie! I haven’t tried that, so I can’t guarantee it would work. However, if you do try, I would definitely defrost in the fridge and heat it back up in the oven. Enjoy!!
I have a hard time finding green plantains. Do you think when I do I can freeze them green and thaw them as needed for this recipe and it would still work right?
I would think you can – cook them and freeze them already cut into cubes
or freeze uncooked, just cut into cubes
Hi, Nicki! I agree with Finola on trying to freeze them uncooked and cutting them into cubes. I haven’t tried that personally but it sounds like a good bet. Enjoy!
I can’t wait to try this recipe. It looks soo great!. Thank You for sharing it 🙂
Would the Great Lakes Unflavored Beef Gelatin work for this recipe? Thank You!
Thank you so much, Anilu! Gelatin from Great Lakes would work just as well 🙂 Hope you enjoy!
Thank you very much! 🙂
What is the oven temperature for this recipe?
Thanks for catching that, Brenda! It’s 400 F 🙂
hi,
if i use eggs, how many should i use?
thank you!
Hi, Gesal! The gelatin egg in this recipe just replaces 1 egg.
Hi, could you substitute a seeweed gel like carrageenan for the gelatin? We have ‘seamoss’ here in Saint Lucia which comes ready prepared as a gel: what’s the role of the gelatin? To reduce crumbliness?
Hi Finola! I haven’t worked with that specific ingredient so I really can’t say if it would work the same. The role of the gelatin is to substitute for an egg and bind the buns. If you can tolerate actual eggs, I would try that first.
If anyone makes these without coconut flour (seriously how do people digest coconut flour without pain?) please share here 🙂
Can I use bananas instead of plantains? Don’t get those here in my country.
No, bananas will not work as a substitute.
This looks really good
Too many carbs…….tapioca flour, plaintain …..far too much for my delicate gut to to digest and heal……..any alternative ingredients that I can use? Thanks so much!
A piece of lettuce. Or bake portabella mushrooms to use as your bun