Roasted Garlic Plantain Buns {AIP, Whole30 + Vegan}
You guys, I totally have my baking grove back. I mentioned this previously, when we were talking all about biscuits. And now I am pleased to share yet another bakery classic, the bun. This isn’t a classic bun, but a reinvented version that is gluten and grain-free, dairy free, egg free, and nut free. These Plantain Buns are even fluffy, have a nice chew, and are super satisfying.
Check out our other Seriously Simple Recipes, which all have minimal ingredients and prep, and are shot and edited on a iPhone.
We also have to address the fact that plantains are basically God’s gift to those of us who can or don’t eat potatoes. Sure, I missed potatoes at first, but now that I know how incredible and versatile plantains are? Now I don’t even think twice about those spuds.
Because there are so ways to enjoy the starchy fruit. Some of our favorites include:
- Grated and fried into Plantain Fritters or hash browns
- Sliced and baked into chips
- Cubed and cooked into soups and stews
- Pureed and baked into rolls and breads
And how exactly does a plantain serve as a base for all these great dishes? When unripe, in a very green state, the fruit is incredibly starchy. It acts both like a flour and a glue to hold things together. In other words, plantains are basically magic.
Many cultures already use plantains as a staple in their diets. In many South American countries you will find plantains in place of bread or used instead of other starches.
Now that we have covered all the why’s about plantains, let’s talk about the how. There is one incredibly important component about baking with plantains.
They must be fully green. Not pale green with some yellow and/or brown spots. I am talking solid green and unripe.
This is because as plantains begin to ripen, they take on more sugar and lose some of their starch. The starch is what we need to make bread, so even slightly ripe plantains will not work here.
I chose to bake plantains into buns (or rolls if you prefer) for a few simple reasons. These are important reasons to benefit you, friends. Because I always have your interests at heart.
First, making these buns could not be easier. There is no true baking skill required here, because we are not dealing with “traditional” ingredients. No need to worry about overworking the dough (because there is no gluten) or even letting the dough rise (because there is no yeast).
Second, you don’t have to worry about rolling out a dough, cutting things into pieces, or even really shaping the dough beyond a simple ball. Thus, no complicated steps.
Lastly, there are so few ingredients involved, and very little prep, so they come together incredibly fast. Not every store sells green plantains, so when I spot them, I always add these to our dinner menu even at a minute’s notice. They are that simple and quick.
Oh and one more reason, because this is another good one. They freeze SO well. Which means, you guessed it, they can easily be added to your weekly meal prep rotation!
I tend to make a double batch of these, again because it is so easy, and stick half in the freezer for when I really have a hankering, or when we are enjoying a leftovers night and don’t want to make a thing.
See? Plantains are special.
We would love for you to follow Well Rooted on Instagram and tag your recipes with #theWRlife! You can also share photos on our Facebook page. Thanks for your support!
This post contains affiliate links. View our full disclosure here, or contact us.Â
Roasted Garlic Plantain Buns {AIP, Whole30 + Vegan}
Ingredients
- 1 large green plantain do NOT use a partially yellow plantain
- 1/2 cup full fat liquid coconut milk must use a homogenous milk
- 2 tablespoons roasted garlic olive oil see notes for substitutions
- 1 1/4 cups tapioca flour
- 2 tablespoons coconut flour
- 1/4 teaspoon cream of tartar
- 1/8 teaspoon baking soda
- 3/4 teaspoon truffle sea salt separated
Instructions
- Preheat oven to 400 degrees F and line a baking sheet with a Silpat or parchment paper. Set aside.
- Cut ends off plantain, then cut in half. Use a pairing knife to score the peel lengthwise in several places, then use your thumbs to dig under each peel and remove it in sections. Roughly chop each half into chunks, and add to a food processor or a high powdered blender.
- Blend until plantain is puréed and smooth. Stop and scrape down the bowl as often as needed. Add coconut milk and olive oil, and blend to combine.
- While your plantain is blending, mix all dry ingredients in a medium bowl, setting aside 1/2 teaspoon truffle salt.
- When wet ingredients are combined and smooth, add dry ingredients. Pulse to combine until the mixture forms a dough. It should be sticky but not wet, and easily hold together when squeezed between your fingers. If needed, add more coconut milk or tapioca flour 1 teaspoon at a time until desired consistency is reached.
- Split dough into 6-8 portions, and roll into balls. Set on your prepared baking sheet, then sprinkle the top of each bun with remaining truffle sea salt.
- Bake buns for about 15 minutes, or until outside is set, cracked, and lightly golden. Let cool slightly before serving. Best served warm.
Notes
- If you cannot locate garlic olive oil, you can sub for regular olive oil, or even another infused flavor.
- These buns freeze really well, and also keep in the refrigerator for several days.
To freeze, let buns cool completely, then wrap individual pieces tin parchment, and store in a sealed container. Or, store in a reusable zip bag. To defrost, remove buns from the freezer and reheat in the oven at 325 degrees F until warm.
