Gluten Free Hamburger Rolls Recipe

These soft, fluffy and flavorful buns are a staple in our house. I stopped buying rolls from the store a long time ago because these are so EASY to make, require only basic ingredients and turn out perfect every time. You can use this recipe to make small dinner rolls or big hamburger buns. The bagel seasoning brings a lot of flavor to these high-fiber, healthy buns but feel free to swap the seasoning with 2 tablespoons of any seed you have on hand. I’ve made them with chia, flax, sunflower seeds and sesame seeds…all amazing!

There are thousands of recipes online for gluten free rolls. After trying numerous others and calculating the nutrition, I never found a recipe that met my standards for nutrition or ease of baking. Therefore, I created the most nutritious, easiest and best gluten free hamburger roll recipe. Whip these buns up in 10 minutes without any fancy kitchen equipment, unhealthy/allergenic ingredients or downtime waiting for yeast to work. This simple recipe relies on basic chemistry (baking soda interacting with vinegar) and the heat of the oven to create soft, chewy rolls that rise as they bake. It’s easier than driving to the grocery store and SO much tastier than a pre-made, high-carb, gluten free bun that’s been sitting in plastic on a store shelf.

Remember, just because something is gluten-free doesn’t mean it’s healthy! Most gluten free flour blends are loaded with starch and rapidly digesting carbohydrates which spike blood sugar and insulin levels just like wheat flour and sugar. The focus of Detox Desserts’ ingredient Swaps is health. All the ‘Sweet Swaps’ are formulated to promote blood sugar balance, improve digestion, prevent overeating and optimize the metabolism.

Not only does using the Detox Desserts Flour Swap make it easy to make the best gluten free hamburger rolls, but it also promotes healthy digestion. The psyllium husk contained in the Flour Swap helps to feed and increase the number of healthy gut bacteria. Plenty of good flora in your intestines can promote a healthy immune system along with the added digestive benefits we all love with a healthy dose of fiber. Don’t forget that the whole psyllium husk binds waste and toxins in your intestines and helps clear them from the body. This recipe for gluten free burger buns is not only free from all the unhealthy ingredients found in traditional bread but they’re actually gently detoxifying to the body…double win!

The plant soluble fiber from the psyllium husk works to slow down digestion of this nutrition packed roll. This helps provide more blood sugar stability throughout your day which can keep you feeling full and satisfied. This also keeps energy levels constant without the normal sugar crashes one would experience with traditional, carb-loaded gluten free bread.

I’ve made this gluten free hamburger rolls recipe with Whole-Grain and Grain-Free Flour Swap numerous times. They are equally delish and both allow you to make your burger buns healthy! The Whole-Grain Swap buns have a few extra slowly digesting healthy carbs, but I love the hearty, earthy flavor they have. They have a rich, dark color from the baking soda reacting with the buckwheat flour contained in the Whole-Grain Swap. The Grain-Free Flour will provide a keto/paleo version. The Grain-Free buns bake amazingly well; they have a perfect soft, chewy interior and very mildly nutty flavor. I tested this recipe using both flours in equal parts (¾ cup Whole-Grain plus ¾ cup Grain-Free Flour to equal the full 1½ cups of Flour Swap the recipe calls for), which is my taste/texture preference. Plus, mixing the flours is a great way to create lower carb gluten free hamburger rolls and still allow for a small dose of healthy grains.

For most of my patients, I’m a big advocate for balanced macronutrient meals breakfast, lunch and dinner. Here is an easy way to know what type of Flour Swap to choose to create a balanced macro meal. We’ll use dinner as an example. If your dinner consists of just protein and veggies, I recommend eating a Whole-Grain Swap burger bun to serve as your healthy carb for that meal. Conversely, if you already had a healthy carb with dinner (quinoa, sweet potato, beans, etc), I would recommend the Grain-Free Swap bun so you don’t overeat carbs at that meal. Easy, right?! Balanced macro meals are the best thing you can do to keep your metabolism firing optimally, create blood sugar stability and keep you feeling full and satisfied throughout your day (or night). If you’re a diabetic or need to stay in ketosis, always bake using the Grain-Free Flour Swap.

3. Add wet ingredients and stir until well incorporated and no lumps remain. Allow the dough to rest for about 5 minutes to allow the moisture to absorb, then knead with your hands or a spoon for one more minute. 

5. Bake on the middle rack for about 40-45 minutes (45-50 minutes for Grain-Free) until the bottoms are golden brown. 

6. Remove from the oven and let them rest on the warm tray for a few minutes. Then transfer to a wire rack to completely cool. The wire cooling rack is important so the bottoms of the buns don’t get moist. 

7. Slice, slather in butter or fill with your favorite burger fixings and enjoy! 

8. Store in a sealed container in the fridge for up to 1 week. To reheat, slice in half then toast.

*For best taste, texture and health benefits, refrigerate all Detox Desserts overnight before indulging. Although the overnight chill slows carbohydrate absorption, I love these rolls warm out of the oven smothered in plant butter. I’ll let you decide the best way to eat these yummy gluten-free hamburger rolls;)