These 3 ingredient gluten-free vegan burger buns are ready in just 8 minutes, contain just 99 calories per serving, and they taste light, airy, and delicious.
These fluffy homemade hamburger buns are free from eggs, gluten, and dairy, are ready very quickly, and taste so much better than store-bought bread rolls.
I end up making my own burger buns every single week because it’s so cheap, easy, and delicious.
As a gluten-free family, we rely on a constant supply of gluten-free burger buns, but as we’re also vegan, getting gluten-free rolls without eggs can be tricky sometimes. So why rely on the grocery store when you can make your own from simple pantry ingredients?
Everyone in my family absolutely loves these burger buns and they cheer when I bring them out.
If I’m not making these gluten-free burger buns, I use a similar recipe to make some gluten-free dough balls, gluten-free naan bread, gluten-free flatbreads, or a gluten-free pizza base.
Gluten-free bread can be hard, dry, and time-consuming, but not this recipe. I couldn’t believe how tasty and easy this is.
The best part is that I can whip up a quick bean burger in just a few minutes, accompanied by a single serving of one of these hamburger rolls for one of my kids who don’t like eating my vegetable-based vegan dinners. I often make a batch of burgers for my freezer to save even more time making this recipe.
You can add any burger you like to these burger buns, but I do love my bean burger recipe because I managed to get the calories for the whole meal including burger, burger bun, and fries with salad to under 400 calories.
These burger buns are especially tasty when filled with my homemade black bean burger, some tomato, lettuce, and some vegan yogurt dip.
If you have an air fryer, this recipe can be made extra fast, but I also provide instructions for cooking these in the oven and pan too.
And at under 100 calories per portion, this recipe is perfect for those who are sticking to a calorie-counted diet.
Video Demonstration
If you’d like to see how easy it is to throw all this together, check out my video where I walk you through the recipe step by step. Click here to subscribe to my Youtube channel.
Why You’ll Love This Recipe
- This recipe and all recipes on my website are suitable for the special diets, vegan, plant based, gluten free, dairy free, egg free, free from refined sugar, and vegetarian.
- This recipe contains 99 calories per serving.
- One serving of this recipe contains 12% of your recommended daily intake of calcium.
- This recipe takes a total of 8 minutes from start to finish.
- I have simplified this recipe by only using 3 ingredients and using everyday ingredients such as flour and plant yogurt.
Ingredients
Ingredient Substitutions
- Gluten-free flour: Although I used gluten-free self-raising flour, this recipe should work with plain gluten-free flour or regular all-purpose flour or regular plain or self-raising flour. When you use self-raising flour, it normally contains baking powder so you don’t have to add in more if you don’t want to.
- Plant Yogurt: Although I used soya yogurt for this recipe, it will work with any type of yogurt. I would suggest using a plain-tasting yogurt or coconut flavor and avoid any fruit flavors unless you want your bread to taste like a dessert.
- Baking Powder: The recipe will still work without this, but this just helps to make it a bit lighter.
- Sea Salt: You can use any type of salt or none if you choose. The recipe will work without it.
The Structure Of A Plant Based Plate
Each of the recipes I create fits into my Plant Plate System. This system incorporates 5 food groups into every meal.
The 5 food groups are 1) Plant Protein, 2), Leaves, Fruit, And Veg, 3) Aesthetic Additions, 4) Nutrient Packed Carbohydrates, and 5) Taste
This recipe is a nutrient-packed carb side dish, and is not a complete meal.
The diagram below helps you see the 5 different components of a Plant-Based Plate.
Click here to discover more about my Plant Plate System and some of the benefits of eating this way.
Recommended Equipment
Here are the main kitchen equipment tools I have used to create this recipe.
Non-Stick Pan
I highly suggest you use a non-stick pan for the vegetable and sauce part of this recipe. In a non-stick pan, this recipe cooks like a dream, with minimal stirring needed.
You can get the large pan that I use by clicking here. Please note, I bought the largest size.
You can get the 10-piece cookware set that I have by clicking here. Please note, this set contains a smaller version of the large deep pan that I bought separately.
Air Fryer
My air fryer has been one of the best kitchen gadgets I ever invested in. And I’m absolutely obsessed with it. With 2 fussy kids who don’t eat the same food as me or each other, my air fryer gets used every single day to make them fast, nutrient-packed food that they will eat.
I love cooking with an air fryer because food cooks much more quickly, is more crispy and tastier, and saves a fortune when it comes to my fuel bill.
Air Fryer Silicone Baking Dish
I often use this silicone baking dish when I’m baking with wet ingredients. It is 8 inches or 20 cm and square. It fits my Cosori Air Fryer. Make sure you measure the inside of your Air Fryer before purchasing an Air Fryer baking dish.
This is the silicone air fryer baking dish that I use every day.
How To Make This Recipe
- Mix all the ingredients together to form a ball.
- Then make smaller dough balls out of it and shape them into a patty.
- Finally either bake in an air fryer or oven or cook in a pan.
Ways To Use This Recipe
Here are some of my favorite ways to use this recipe:
- Add a vegan burger of your choice, along with some homemade tomato dip.
- Whip up a quick vegan tzatziki and top your burger with it.
- Make a sloppy joe by adding my 5-minute vegan chili into it.
- Make a vegan bacon butty (sandwich) by adding smoked bacon tempeh to it.
- Make a quick no-cook vegan egg salad sandwich out of it.
- Make a pulled jackfruit sandwich out of it.
Vegan Vegetable Side Dishes
Here are some vegetable side dishes that go very nicely with this recipe which are all under 100 calories per serving.
- Vegan Zucchini Fritters
- Spicy Vegan Cauliflower Buffalo Wings
- Nacho Cheese Baked Kale Chips
- Easy Baked Mushroom Bacon
For more options, see all of my best gluten-free vegan vegetable side dishes.
Vegan Carbohydrate Side Dishes
Serve this recipe with any of the following carb side dishes which are all around 100 calories per serving:
- Easy Boiled Baby Potatoes
- Crispy Homemade Baked French Fries
- Spicy Sweet Potato Fries
- Most Crispy Vegan Jacket Potato
- Easy Whole Baked Sweet Potato
For more options, see all of my best vegan, gluten-free carbs side dishes.
Vegan Meat Side Dishes
Here are some vegan meat side dishes that go very nicely with this recipe, and are great substitutes for regular meat. These are all under 150 calories per serving.
- Vegan Gluten Free Black Bean Meatballs
- 10 Minute Plant Based Black Bean Burger
- Smoky Tempeh Bacon
- Spicy Vegan Cauliflower Buffalo Wings
- Vegan Jackfruit Shredded Chicken
- Easy Baked Mushroom Bacon
For more options, see all of my best gluten-free vegan meat recipes.
Vegan Dips
Here are some vegan dips or vegan sauces that go very nicely with this recipe, and are very quick to make. These are all under 50 calories per serving.
- No Cook Marinara Sauce (this makes a great salsa or tomato sauce dip)
- Vegan Ranch Dip Recipe
- Creamy Edamame Guacamole
For more options, see all of my best gluten-free vegan dips recipes.
How To Serve
For best results, serve these bread buns fresh on the same day. The buns don’t taste quite as nice on the second day but they are still edible. My kids will still eat them but they don’t say “yum” as often.
Serving Sizes
The size of these buns is fairly small and thin because each portion contains only 99 calories (but they are still the perfect size for burgers), so if you are making food for those who are not restricting calories, you could easily double or triple this recipe to serve the same number of people.
Frequently Asked Questions
Gluten-free buns are usually made from a gluten-free flour blend. The gluten-free flour blend that I use for my gluten-free burger buns contains rice flour, tapioca starch, potato starch, maize flour, raising agents (calcium phosphate, sodium carbonates), and thickener (xanthan gum).
How To Store Leftovers
This recipe keeps for up to 4 days in the fridge in an airtight container but it is best served the same day. It also freezes well for up to 3 months. Defrost it before using it. Reheat it by warming it up gently in the air fryer or oven.
More Tasty Bread Recipes
This recipe is part of my gluten free vegan bread series.
If you’re looking for some more easy gluten free bread recipes, check out some of my other recipes:
- Quick 3 Ingredient Gluten Free Dough Balls Recipe
- 3 Ingredient Gluten Free Flatbread (No Yeast, Vegan)
- 3 Ingredient Gluten Free Naan Bread Recipe (Vegan)
- 3 Ingredient Pizza Dough (Gluten Free, Vegan)
You can see all of my carbohydrate side dishes here.
🥬️🥭️ 7 Day Meal Plan
If you want to discover all of the benefits of eating a plant-based, gluten-free diet, grab a copy of my 7-day meal plan by Green Thickies.
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Thousands of people have had incredible results with this meal plan.
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Recipe
3 Ingredient Gluten Free Burger Buns
Equipment
- Air Fryer
- Oven
- Pan
Ingredients
- 100g Gluten-Free Flour (I Used Gluten-Free Self Raising Flour)
- 90g Vegan Yogurt (I Used Soya Yogurt)
- 1 Teaspoon Baking Powder
- ½ Teaspoon Salt (Optional)
Instructions
- Mix together the flour, baking powder, and salt (if using) in a large bowl and stir the dry ingredients.
- Add the yogurt and mix until the dough comes together in a ball. If it doesn’t come together, add a little bit (1 tablespoon) more flour and mix. Repeat until it comes together.
- With wet hands divide the hamburger bun dough into 4 pieces.
- Roll each piece of dough into a ball.
Air Fryer
- Line the air fryer basket with parchment paper/ greaseproof paper and place the balls in the basket. Flatten the balls so they are shaped like a patty or burger bun. You could also add some optional sesame seeds to the tops of the buns at this stage. Make sure none of the buns are touching each other. You might have to bake them in batches depending on how big your air fryer is.
- To add extra crispiness and a golden color, spray the buns with oil spray (optional).
- Bake at 180C/ 360F for 3-6 minutes or until the buns are hard to the touch on the outside and are slightly golden brown.
Oven
- Preheat the oven to 180C/ 360F.
- Line a baking tray with parchment paper/ greaseproof paper and place the balls on the tray. You could also use a hamburger bun pan if you have one. Flatten the balls so they are shaped like a patty or burger bun. You could also add some optional sesame seeds to the tops of the buns at this stage. Make sure none of the buns are touching each other.
- To add extra crispiness and a golden color, spray the buns with oil spray (optional).
- Bake for 6-10 minutes or until the buns are hard to the touch on the outside and are slightly golden brown.
Pan
- Spray a large non-stick pan with oil or skip the oil if you prefer. Shape the balls into buns by pressing them down with your fingers. You can either do this on a nonstick surface and then use a spatula to transfer the buns to the pan, or you can flatten the balls into bun shapes in the pan, being careful not to touch the pan itself. You could also add some optional sesame seeds to the tops of the buns at this stage. You could also add some optional sesame seeds to the tops of the buns at this stage.
- Cook over a medium to high heat for 2-3 minutes on each side until golden or until you are able to easily flip the burger bun without it sticking to the pan because it has hardened. Cook for 2-3 minutes on the other side.
To Serve
- Leave to cool on a wire rack.
- Cut the bun in half down the width to create a top and a bottom half of the burger. Add your chosen vegan burger to your bun and choice of fillings.
Notes
Now it’s your turn to make magic with food.
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