Gluten Free Burger Buns | Gluten Free Macro Friendly Recipes (2024)

This post may contain affiliate links from iherb.com and other companies, which means that if you click on one of the product links, I’ll receive a small commission. I only recommend products that I use and love. Thank you for your support.

BBQ season has started, and what is the best option to upgrade your recipe book than these Soft Fluffy Gluten Free Burger Buns. They are super soft even after a few days.

Now you can plan ahead for your BBQ burgers, sloppy joes, or pulled beef/pork sandwiches, without worrying that the buns will be stale. Seriously 5 days after at room temperature (21ºC) and still super soft and fluffy.

Are you not sick of buying Gluten Free Burger Buns that fall apart after the first bite? And you end up with a total mess and pissed off. Well, finally these burger buns are soft, and bendable, and they are as good as the regular wheat bun, or better.

I was so overwhelmed when I started to cut wheat bread out of my life for my stomach’s sake. Every time I went to the shop trying to find the best option. I am grateful that there are gluten-free options in the stores now. However, they do crumble and do not perform as a wheat bun as you think they will.

But don’t stress anymore, try this Gluten Free Burger Buns Recipe, and you will love them. Since I started to bake my own bread, I am stress-free.

WHY THESE GLUTEN FREE BUNS ARE SO PERFECT FOR YOU?

They are easy to make, with a stand mixer, hand mixer, or by hand, (my preferred method? The first option). Also, for those with lactose or dairy intolerance, well these buns don’t have any of those ingredients. Sorry, for my egg allergy friends I will try in the future to make ones similar that suits your needs.

Also, these Gluten Free Buns are low in fat comparing them with other recipes. But unfortunately, this recipe needs the fat to be spongy, soft, and delicious for all its shelf life.

On the sugar side, I did use sugar in this recipe because it was necessary to give the buns some colour. I do actually do not use sugar unless necessary, and if you have baked gluten-free bread before and not used any sugar you have ended up with a white pale bread.

So, in this case, the sugar will allow the buns to get that golden brown colour that we all love.

HOW DO YOU MAKE GLUTEN FREE BURGER BUNS?

Making these Gluten Free Buns couldn’t be easier. Just measure all the ingredients and grab your stand mixer or hand mixer. However, you could do it by hand with a spatula, but it gets too messy for my liking.

After you have measured all the ingredients, mix them all but the xanthan gum and oil. Leave the dough to rest for 10min, so the psyllium and flours have time to hydrate. Then add the other two ingredients left and knead the dough for 10 to 15 minutes.

Wait! What? Kneading? Why? It is a gluten-free dough; we don’t need to knead. Right? Well, my friend unfortunately you need to knead, not for a gluten development but for the dough to gain strength from the xanthan gum. So, you are able to form a smooth dough ball for your buns. But if you don’t mind ending up with wonky falling apart buns, so skip this step. But I did warn you eh!

After the dough it is ready you will oil your work surface, hands, and scraper. Transfer the dough to the oiled surface and with your oiled hands and scraper lift the dough and slam it, a few times, against the oiled area to smooth the dough.

Then divide the dough into 6 equal portions, using a kitchen scale, or eyeball it. Repeat the process with every single dough ball, and place them over a lined-up baking paper baking tray. Flatten them like round patties, with about 1cm thickness.

Cover with cling film, and place in a draft-free warm area to rise, for about 1 to 2 hours or until doubles in size. A little tip, in the off oven and place a bowl with boiled water to create that environment that yeast love.

FAQS WHEN MAKING THESE GLUTEN FREE BURGER ROLLS

WHAT TEMPERATURE SHOULD BE THE WATER?

In order to get a good rise and not kill the yeast the water should be between 30ºC to 40ºC, hotter than that can potentially kill the yeast.

WHERE IS THE BEST PLACE TO PROOF THESE BURGER BUNS?

I personally use my grill oven to do this, with the light on but the oven off and a bowl of hot boiled water from the kettle. Creating a moist warm environment, which is loved by yeast. I have a digital room thermometer which I place inside the oven to keep an eye on the degrees (no more than 45ºC). And after 1 hour or 2, the buns are ready to be baked.

CAN I SUBSTITUTE THE FLOURS TO MAKE THESE GLUTEN FREE ROLLS?

I would say, yes, but bear in mind the results might change a little because different flours have different levels of absorption. Instead of Amaranth flour, you can use, buckwheat flour or brown rice flour.

I do not recommend substituting cornstarch (US) or cornflour (UK), but if you have to, use another dry starch like rice starch. And for tapioca starch use another humid starch like potato starch (US) or potato flour (UK).

WHAT TYPE OF YEAST DID I USE?

I used quick yeast (rapid yeast or instant yeast) by Doves Farm which is gluten-free. Make sure that your yeast is gluten-free, so you don’t have cross-contamination here.

If you don’t have instant yeast, you can use active dry yeast. But you need to increase the amount by 25%. First, you must activate the yeast with 100g/ml of warm water from 30ºC to 40ºC and wait for 5 to 10 minutes until it gets foamy. Then is ready to use. You do not need to use sugar to activate the yeast, you can use inulin instead, but it is up to you.

HOW CAN YOU SERVE THESE GLUTEN FREE BUNS WITH?

These Gluten Free Burger Buns can be eaten with anything you fancy, not just burgers. I have made sloppy joes, pulled beef/pork sandwiches, ham and cheese, smoked salmon, and even benedict eggs. However, my High Protein Lean Beef Burgers are perfect for these burger buns.

They toasted beautifully so you can have them for breakfast/brunch with my homemade Sugar-Free Strawberry Rhubarb Jam or Sugar-Free Nutella and more.

HOW CAN I STORE THESE GLUTEN FREE BUNS?

I place them in a zip-lock bag at room temperature (about 21ºC) over the counter for up to 5 days or in the fridge for up to 7 days. But if I am not sure if will be eaten within a week, I will wrap them in kitchen paper first to keep the moist in, then cling film, and finally in a zip-lock bag and store them in the freezer for up to 1 month.

To reheat, let it thaw in the fridge or place it in the microwave on defrost mode for 1-2 minutes. Then place in the preheated oven at 150ºC for 5-10 minutes until reaches the desired texture soft or crispy. Or pop them in the toaster also works.

CAN I LEAVE OUT ANY INGREDIENTS IN THIS RECIPE?

NO, I don’t suggest leaving out any ingredients, because all of them play an important part in the recipe.

Like Inulin gives a nice color and prolongs the shelf life of baked goods, by limiting or retarding the development of microorganisms.

Baking Powder and Baking Soda, will help with the rising when baking the focaccia to lighten up the dough a bit more. Remember is a gluten-free dough that needs all the help to rise and maintain the air inside.

Psyllium husk will help to improve the structure of the gluten-free dough by retaining moisture, so our bakes don’t turn out dry and hard.

Xanthan Gum helps with the structure of the dough making it softer and smoother and holding better its shape.

Finally, olive oil and salt, as you can see in the recipe card these Gluten Free Burger Buns do not have a large amount either of oil or salt. To be honest, doesn’t need it. But if you would like to add more, please do so. I am very happy with this recipe, as I developed.

CAN I MAKE THESE BURGER BUNS FODMAP?

Yes, to do so swap the amaranth flour for buckwheat or brown rice flour. Make sure you don’t use soy flour, lentil flour, chickpea/gram/garbanzo bean flour, coconut flour, amaranth flour, or lupin flour.

TIPS TO ACHIEVE THE PERFECT GLUTEN FREE BURGER/SANDWICH ROLLS

• Don’t rush the proofing. There is no specific time range here. It is more about how the dough looks in size rather than time. When it is double you know is ready to bake but for a reference point 1 to 2 hours at 40ºC.
• Let the Buns cool. Letting the buns cool at least 1 hour before slicing will allow the crumb to set and avoid a gummy crumb.
• Preheat your oven. The best result is achieved when the oven is piping hot and not cold, the latter can lead to deflated burger buns. You don’t want that after all the time invested in the rising.
• Test your yeast. Make sure your yeast is alive, whether is an instant or active dry yeast. This will ensure you will have a successful baking day. Grab a few grams of yeast and mix it with some warm water 30ºC to 40ºC and leave it to act for 10 minutes in a warm draft-free area.
• Use the water at the right temperature. No, because the water is warmer/hotter it will benefit the dough. On the contrary, can kill the yeast and result in a flat hard rock bread, and if it’s too cold it will take ages to proof. I suggest using warm water between 30ºC to 40ºC. If you don’t own a thermometer, you can instead use the touch-test, if you can’t keep your pinkie inside for a couple of seconds, it’s too hot. The right temperature will be when you deep your pinkie in the water for 10 seconds, you will not feel the water surrounding your finger because is the same body temperature about 37ºC.
• The dough consistency. Gluten-Free Burger Buns dough should be soft but easy to shape and hold the shape. If it doesn’t the dough is too runny.
• Line the baking sheet. The best practice is to line up your baking sheet with parchment/greaseproof paper. This will save prevent your buns from sticking to the baking tray.
• Don’t be scared of olive oil. Even though I am not using a large amount of oil in this recipe it is quite necessary. To ensure a soft and tender crumb, as well as a nice golden top.

WANT MORE GLUTEN FREE & PROTEIN RECIPES?

Protein Magnum Ice Cream Bars
Double Chocolate Protein Banana Bread
Gluten-Free Hot Cross Buns
Protein Pumpkin Donuts
Gluten-Free Easter Chocolate Cookies
Chocolate Protein Pancakes
Red Velvet Protein Donuts
Pumpkin Oat Protein Cookies
Protein Pumpkin Tart with Graham Cracker Crust
Pumpkin Protein Bread
Red Velvet Cake Protein Truffles

Hope you enjoy my recipe and give it a go, snap a picture and tag me on Instagram @ikarlina_l #ikarolina_l so I can see it. Also, I am on Pinterest iKarolinaL and Facebook ikarolinal . It will make my day.

Share this recipe for Gluten Free Burger Buns, Soft & Fluffy on social media

This is my recipe for Gluten Free Burger Buns. If you like the recipe then consider sharing it with other BBQ lovers on social media.

If you try this recipe, please don’t forget to rate the recipe and let me a comment below!

GLUTEN FREE BURGER BUNS, SOFT & FLUFFY

Recipe by iKarolinaCourse: RecipesCuisine: AmericanDifficulty: Medium

Servings

6

servings

Prep time

30

minutes

Baking time

20

minutes

Calories

258

kcal

Proofing Time

60

minutes

Total time

1

hour

50

minutes

Ingredients

• 60g Buckwheat Flour / Amaranth / Brown Rice

• 210g Corn Starch

• 30g Tapioca starch / Potato starch

• 9g Psyllium Husk Powder

• 10g Sugar

• 5g Inulin

• 4g Salt

• 4g Instant yeast or 7g active dry yeast

• 1 large egg (60g)

• 220g warm Water

• 30g Extra Virgin Olive Oil

• 9g Xanthan Gum

Directions

• Prepare your baking tray by lining it up with a piece of baking paper and to keep it from moving use some foldback clips.
• In your stand mixer bowl (if using one), weigh all the dry ingredients but the xanthan gum, and whisk to thoroughly combine.
• Attach your bowl to the stand mixer and the paddle attachment, turn it on to low medium speed, and carefully add the warm water, followed by the previously whisked egg.
• Turn up the speed to medium for about 5 minutes and then turn it off and cover with a kitchen towel/tea towel for a further 10 min, so the psyllium husk has time to hydrate.
• When the time is up, add the xanthan gum and oil, gently incorporate with a spatula and then turn on the stand mixer to medium for 5 minutes.
• Scrape down the size to make sure all the ingredients are incorporated, and turn on the hand mixer for further 5 minutes at medium speed.
• After the time is up, change the paddle attachment for the dough hook and knead for further 5 minutes.
• Then Transfer the dough to an oiled work area, with an oiled beach scraper and oiled hands.
• Divide the dough into 6 equal parts, each dough ball should weigh 105 approx.
• Now is when the fun part starts, grab a portion of the 6 parts, and with the help of the bench scraper, lift it from the oiled counter and slammed against it several times until the dough looks smooth without irregular parts. Follow it by rolling the dough in between your palms to create a ball.
• Place the dough ball onto your prepared baking tray with the good-looking part up and press down with your fingers forming a somewhat flat patty of 1.5cm thick. And repeat with the remaining dough.
• Cover the burgers buns with cling film loosely so they have room to proof.
• Place in a warm draft-free area until doubled, about 1 hour at 30ºC-40ºC. It could be longer if the kitchen is colder.
• If they overproof nothing bad happens, just they will have an uneven top (not smooth) and they might not have too much oven spring. But they won’t go flat, so no worries.
• When the buns are just about double in size, turn on the oven at 180ºC and preheat for at least 20 minutes. Place a heat-proof tray at the bottom (for creating steam).
• Boil a kettle of water and make sure the oven shelf for the buns is in the middle.
• While the oven is pre-heating, gently egg-wash the top of the buns if you wish (I didn’t, I brush it with some almond milk instead) and sprinkle some sesame seeds.
• When the oven has reached the temperature, carefully place the tray with burger buns in the middle rack and pour about half a cup of boiling water into the dish at the bottom of the oven.
• Close the oven door and bake for 15min for softer crust buns or 20 min for more sturdy crust. But no worries they won’t be hard at all. Also helps to brown. *
• After the baking time finishes transfer the burger buns onto a wire rack to cool down completely before slicing them in half.
• Enjoy!

Notes

• * To know that the buns are done you can check the internal temperature with a digital thermometer, it should be between 87ºC – 98ºC (190ºF to 210ºF).