Riced Cauliflower Veggie Buns

Name: Riced Cauliflower Veggie Buns
Prep time: 20 min
Cook time: 22 min
Total time: 42 min
Yield: 8 servings
Cuisine: American
Ingredients: 2 cups (280 g) fresh riced cauliflower (fresh or frozen, thawed), roughly chopped or crumbled if large pieces; 1 cup (240 ml) water; 3½ cups (440 g) all-purpose flour; 2¼ tsp (7 g) instant yeast (active dry or bread yeast); 1½ tsp (9 g) kosher salt; 2 tbsp (30 ml) extra-virgin olive oil; 1 tsp (4 g) granulated sugar; 1 whole large egg, beaten with 1 tbsp water for egg wash; 2 tbsp (18 g) sesame seeds (optional)

From the MyKitchenBank Kitchen

Light, pillowy buns enriched with riced cauliflower that adds moisture and subtle vegetable flavor while keeping the crumb tender. The cauliflower is cooked until very soft, then blended into the dough so it disappears completely—these buns taste fresh and wheaty, not veggie-heavy. Perfect for sandwiches, sliders, or alongside soup. Makes 8 generous buns.

Prep: 20 min
Cook: 22 min
Wait: 1 hr 35 min
Total: 2 hr 17 min
Makes: 8 buns

Save to My Kitchen Jump to recipe

Steps

Before you start

Preheat oven to 400°F (200°C) for the first rise (buns will proof in the warm oven)
Have two 8-inch (20 cm) round cake pans or a large baking sheet ready, lined with parchment
Use fresh, high-quality yeast—check the expiration date
Bring all ingredients to room temperature (70°F/21°C) before mixing for best rise

1
Cook and puree cauliflower
- In a small pot, bring 1 cup (240 ml) water to a boil.
- Add 2 cups (280 g) riced cauliflower and a pinch of salt.
- Simmer for 8–10 minutes, until the cauliflower is completely tender and breaking down.
- Drain very well in a fine-mesh strainer, pressing gently to remove excess moisture (excess water will make the dough sticky).
- Transfer to a food processor or blender and puree until completely smooth—you should have about ¾ cup (180 ml) of cauliflower puree.
- Let cool to room temperature (about 70°F/21°C) before using.
+ Show details− Hide details
Ready when: Cauliflower pieces are falling apart and very soft; puree is completely smooth with no lumps
Tip: Press the drained cauliflower hard to remove water—wet dough will need much more flour and won't rise well. Cooled puree should feel like thick applesauce.
2
Mix dough
- In the bowl of a stand mixer fitted with the dough hook, combine 3.5 cups (440 g) all-purpose flour, 2.25 tsp (7 g) instant yeast, 1.5 tsp (9 g) kosher salt, and 1 tsp (4 g) sugar.
- Pour in the cooled cauliflower puree, 2 tbsp (30 ml) olive oil, and an additional ¼ cup (60 ml) water to loosen the dough.
- Mix on low speed for 2 minutes until shaggy, then increase to medium-low and knead for 8–10 minutes until the dough is smooth, elastic, and slightly tacky but not sticky.
- The dough should clear the sides of the bowl and hold together when you poke it.
+ Show details− Hide details
Ready when: Dough is smooth, elastic, springs back when poked, and slightly tacky to touch
Tip: Add water very slowly at first—cauliflower releases moisture as the dough mixes. If dough seems very sticky after 5 minutes of kneading, wait; it will firm up. Dough should feel soft but not wet.
3
First rise in warm ovenOven 400°F / 205°C
- Turn dough out into a lightly oiled bowl, roll it around to coat, and cover with a damp kitchen towel.
- Place the bowl in a preheated 400°F (200°C) oven with the heat turned off.
- Let the dough rise for 45–55 minutes, until it's about 1.5 times its original size and springs back slowly when poked (not all the way).
+ Show details− Hide details
Ready when: Dough has increased to about 1.5× its original volume; poke test shows it springs back slowly
Tip: The warm oven (with heat off) speeds rising. Check at 40 minutes—don't let it overproof or the buns will be dense. The dough should be puffy but not fully doubled yet.
4
Divide and shape buns
- Turn dough out onto a lightly floured surface and gently press out large air bubbles.
- Divide into 8 equal portions (about 120 g each).
- Roll each piece into a tight ball by pulling the surface toward the bottom, rotating as you go.
- Place seam-side down in two 8-inch (20 cm) round cake pans lined with parchment paper (4 buns per pan, arranged in a 2×2 pattern), or space them 3 inches (7.5 cm) apart on a large parchment-lined baking sheet.
+ Show details− Hide details
Ready when: Eight round buns with smooth, tight surface and visible seam on the bottom
Tip: Tension in the dough helps them rise upward rather than spreading outward. Pull gently but firmly as you roll each ball—this keeps the surface tight for a nice shape.
5
Second rise
- Cover the shaped buns loosely with a damp towel and let them rise in a warm, draft-free spot for 30–40 minutes, until they're puffy and almost touching each other.
- They should increase to about 1.25× their size and spring back slowly when poked.
+ Show details− Hide details
Ready when: Buns are significantly puffed, nearly touch neighbors, and slow-spring back when poked
Tip: Avoid overproofing—if they rise too much, they may collapse in the oven or have a gummy crumb. Test by poking gently; if the indentation doesn't bounce back at all, they're slightly overproofed.
6
Prepare egg wash and preheat ovenOven 400°F / 205°C
- About 15 minutes before baking, preheat the oven to 400°F (200°C).
- In a small bowl, beat 1 large egg with 1 tbsp water until combined.
- Brush the egg wash gently over the tops and sides of each bun, being careful not to deflate them.
- Sprinkle with 2 tbsp (18 g) sesame seeds if desired.
+ Show details− Hide details
Ready when: Buns are evenly coated with glossy egg wash and seeds adhere
Tip: Apply egg wash with a soft pastry brush using light, downward strokes to avoid pushing air out of the dough. Sesame seeds are optional but add nice flavor and appearance.
7
Bake bunsOven 400°F / 205°C
- Bake the pans in the preheated 400°F (200°C) oven for 18–22 minutes.
- The buns should be golden brown on top, slightly darker around the edges, and sound hollow when tapped on the bottom.
- Internal temperature should reach about 190°F (88°C) if measured with an instant-read thermometer inserted into the thickest bun.
+ Show details− Hide details
Ready when: Golden brown top and sides, hollow sound when tapped on bottom, internal temp ~190°F (88°C)
Tip: If buns are browning too quickly, tent with foil for the last 5 minutes. Don't overbake or they'll be dry; the internal temperature is the most reliable test.
8
Cool and serve
- Transfer the pans to a wire cooling rack or remove buns directly to the rack.
- Let cool for 10–15 minutes before eating.
- Buns are best served warm or at room temperature, ideally on the same day.
+ Show details− Hide details
Ready when: Buns have cooled enough to handle without burning your fingers but still feel warm inside
Tip: Cooling on a rack allows air to circulate underneath, preventing the bottoms from becoming soggy. Enjoy within a few hours for best texture.

Good to know

Tips

Cauliflower adds moisture to the dough, so start conservatively with added water and add more only if the dough seems very stiff after 5 minutes of kneading. The dough will naturally loosen as it mixes.
For a more traditional look and ease of separation, bake buns in individual muffin tins or on a baking sheet with 3-inch (7.5 cm) spacing instead of in cake pans. They'll brown more evenly and won't be crowded.
To make these buns overnight: shape them, cover the pans with plastic wrap, and refrigerate for 8–12 hours. In the morning, let them come to room temperature (about 30–40 minutes) before brushing with egg wash and baking.
These buns are sturdy enough for hearty sandwiches, sliders, or even as a base for breakfast sandwiches. They freeze beautifully and can be sliced and toasted from frozen.

Make ahead

Prepare the cauliflower puree the day before and store in an airtight container in the refrigerator for up to 2 days. The puree can also be frozen for up to 1 month and thawed overnight in the fridge. Buns can be shaped, covered, and refrigerated overnight on their pans; bake directly from the fridge, adding 5–7 minutes to the bake time and checking for doneness.

Storage & reheating

Room temperature (covered loosely): 1 day. Refrigerator (in an airtight container or wrapped): 3–4 days; warm in a 325°F (163°C) oven for 8–10 minutes before serving. Freezer (in a freezer bag or wrapped): up to 2 months; thaw at room temperature for 2–3 hours or warm directly in a 350°F (175°C) oven for 10–12 minutes from frozen. Slice before freezing for quick toasting.

Substitutions

fresh riced cauliflower (fresh or frozen, thawed) → Steamed and pureed broccoli, zucchini, or sweet potato (cooked until very soft and excess moisture pressed out). Use the same weight. Different vegetables will yield slightly different flavors and colors but similar texture.
instant yeast (active dry or bread yeast) → Active dry yeast or fresh yeast (use slightly more by weight and let rise 5–10 minutes longer). Instant yeast (bread machine yeast) is finer and more reliable. Active dry needs 5–10% more and slightly longer rise times.
all-purpose flour → Bread flour (use 3.25 cups / 410 g for slightly chewier, more elastic buns) or whole wheat flour (replace up to 25% of white flour for nuttier flavor and denser crumb). Bread flour contains more protein, so dough becomes elastic slightly faster. Whole wheat absorbs more water; add water in small increments.
sesame seeds → Poppy seeds, nigella seeds, or grated Parmesan cheese; or everything bagel seasoning for savory buns. Omit entirely for plain buns, or use any seeds or dried herbs you prefer. Savory toppings pair well with the mild veggie flavor.