Paleo Sweet Potato Buns {nut-free}

These Paleo sweet potato buns are long overdue! Dozens of eggs, pounds of coconut flour, several dirty dishes, and piles of tapioca dusted aprons later, I finally came up with a Paleo bun that tastes really good and not so “Paleofied.” Wow, this was a process. Paleo baking is still fairly new and can be difficult to troubleshoot problems, as very little answers are found on the internet. It’s like the hot new research. The best way to get it right is change a variable one at a time, take notes, run tests, and go from there. Experimenting!

Paleo Sweet Potato Buns

I think I adjusted the amount for just about every ingredient until I got something I liked. Texture had to be soft yet strong enough to hold fruit or meat spreads. The moisture level had to be in a range to classify as a bun and not a pancake. And of course there’s the taste test. There I was surrounded by various bun samples contemplating whether to add more coconut milk or honey. Eventually, I found a bun that was so tasty that I devoured the whole thing in one sitting. I knew that was the one.

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The batter is very fluffy and liquidy, so I did have to rely on a 6- cup muffin pan to get the shape. The buns were made in a 6-cup Mini Cake Pan. The cups in this pan are shorter and wider than a Texas muffin pan, and will give us the perfect bun size. I’m not usually into buying so many baking tools, but I can see myself using this pan a lot. It’s perfect for making small portion cakes and treats as well as sandwich buns. The batter can also be baked in ramekins or even oven-safe coffee mugs to get that bun effect. Since they’re technically muffins, they can of course be baked in a standard muffin tin and be used for sliders.

And YES! They’re as Paleo as a Paleo baked good can be, and even nut free! I used a blend of coconut flour and tapioca flour, which gives a nice soft texture. The sweet potato adds some structure and moisture to the bun and not to mention gives an amazing flavor. I also used a ratio of coconut milk and oil to tenderize that fibrous coconut flour. The milk also contributes to the sweetness and flavor. A lot of eggs were used for binding and fluff. So not only does it tastes yummy, it’s a well rounded nutritious bun.

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I have to stress weighing the flours. Coconut flour is finicky and it’s important to get the amount as accurate as possible. If you don’t have a scale, then pack the coconut flour into the measuring cup. Also be sure that the coconut oil is melted when measured. It seems to weigh differently than solid.

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About one large sweet potato should be more than enough for this recipe. Poke it with a fork, wrap it in foil, and oven bake it for 425° F until soft and tender. Then use an immersion blender or food processor to puree the potato. Whisk together the coconut milk, melted oil, lemon juice, honey, and sweet potato puree in a separate bowl. The liquid ingredients should be warm enough to be runny and not pasty. You may microwave for about 5-10 seconds to get the right consistency or place the bowl on top of the warm stove. The dry ingredients are sifted together in a separate bowl.

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The eggs are vigorously whipped in a stand mixer until very fluff. This process will take about five minutes on high speed with this stand mixer.

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Then the liquid mixture is slowly poured into the egg fluff as the motor is running. Once the liquid is all poured in, the mixture is turned off. The batter should still be fluffy and a bit orange.

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The sifted dry ingredients are sprinkled on the surface of the fluff and gently stirred with a whisk, not “whisking.” I gave the batter a couple of folds with the spatula to fully incorporate. The leavening agents are baking soda and acid from the honey and lemon juice, so bubbles will immediately form upon contact. Too much mixing will destroy the bubbles and give you flat buns.

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I used a standard 1/4 cup ice cream scooper to distribute the batter into the pan. The mini cake pan I used took about 2 scoops of batter, and a standard muffin tin would take one scoop.

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I let them bake at 350° F for about 25 minutes. Let them cool and slice those buns with a sharp serrated knife. Enjoy these babies with jam, fried eggs, or sandwich meat or simply as they are!

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Paleo Sweet Potato Buns (nut-free)
 
Prep time
Cook time
Total time
 
Author:
Recipe type: Paleo Baking
Serves: 6
Ingredients
  • ½ cup Sweet Potato Puree (100g) (about 1 large sweet potato)
  • 100 grams Coconut Flour (about ½ cup packed)
  • 30 grams Tapioca Flour (about ¼ cup)
  • 1 tsp Cream of Tartar
  • ½ tsp Baking Soda
  • ¼ tsp Salt
  • 2 Tablespoons Melted Coconut Oil (15g)
  • ¼ cup Full Fat Coconut Milk
  • 2 Tablespoon Raw Honey (42g)
  • 1 tsp Lemon Juice
  • 6 eggs
  • Extra coconut oil for greasing
Instructions
  1. To make the sweet potato puree, poke holes in the raw sweet potato, wrap in foil and roast at 425F until soft. About 1 hour. Use an immersion blender or food processor to puree the potato.
  2. Preheat oven to 350F and grease the muffin pan with the extra coconut oil.
  3. Sift together the coconut flour, tapioca flour, cream of tartar, baking soda, and salt to form the dry mixture.
  4. Whisk together the sweet potato puree, melted coconut oil, coconut milk, lemon juice, and honey to form the liquid mixture. The liquid should be thin and not pasty. You may heat the liquid for about 10 seconds to get it runny.
  5. Using the whisk attachment on a stand mixer, whip the eggs on high speed until very foamy and pillowey. About 5 minutes.
  6. Slowly pour in liquid mixture while whipping. Turn off the mixer after all the liquid is poured. It should still be fluffy.
  7. Sprinkle the dry mixture over the whipped fluff and gently stir with a whisk without whisking. Give a couple of folds with a spatula until incorporated. Careful not to overmix.
  8. Evenly distribute into muffin pan. About ½ cup of batter for a 6-cup pan, or ¼ cup for a standard muffin tin.
  9. Bake at 350 F for 25-30 minutes.
  10. Let cool for 10 minutes and remove buns with a spatula. Cooling for another 10-15 minutes before slicing.
  11. Slice each bun in half and enjoy as a sandwich or shortcake!
Notes
- You may use canned sweet potatoes or pumpkin.
- The honey makes the buns moist. I recommend wrapping with a paper towel and may be kept at room temperature for a few days or longer in the fridge.

Comments

  1. Mioara Nemes says

    I’ve attempted bread before and it tasted like a brick of eggs… I noticed you use 6 eggs in this. Is it very eggy?

    • Sharon says

      No, I don’t think it tastes eggy. Not to me at least :) There is quite a bit of honey and sweet potato for better flavor. There usually is a lot of eggs in coconut flour baking to help hold everything together in the absence of gluten.

  2. DeeDee says

    Do you think there is any way I could switch out the tapioca flour for something else? I found I can’t have tapioca but would love to be able to use your recipe.

    • Sharon says

      Can you have arrowroot starch? It would provide the same lightness and wont affect the taste but may be slightly crumblier since it has less binding power than tapioca.

    • Sharon says

      Hi Corrie! Yes they can be frozen OK. I’ve done it with many I my baked goods. I would wrap them tight in plastic and then a foil layer wrap. :)

    • Sharon says

      Hi Eli! I’ve tried using gelatin, in place of xanthan gum or guar gum, but was unsuccessful. The gelatin does something weird to baked goods :(

  3. Stephanie says

    Thanks for sharing-I’ve really missed bread and this is a good substitute. Came out great the first time! I used 6 large silicone cups and 25 minutes. Yum!

    • Sharon says

      Hi Kristy! Pumpkin, or any puréed squash, can sub for the sweet potato. I imagine it would taste less sweet though.

  4. Ruth says

    I need to substitute the eggs. Would 6 “flax eggs” (flax and water) be to much for this recipe. Or is there something else that I could use in addition to flax eggs.

    • Sharon says

      Hi Jenn, Unfortunately no :( Coconut flour is very absorbent and almond flour is very moist so they cannot easily substitute each other.

  5. Karina says

    I am allergic to corn and haven’t found a safe honey yet. Do you think substituting maple syrup (pure) for honey would work?

  6. Danielle says

    These look great! In efforts to avoid purchasing more bakeware — do you think english muffin rings would work to bake these in? I have some of those on hand.

    • Sharon says

      I think that may work. I think batter is thinner than the usual English muffin dough, but I think it can still work.The baking time may vary though.

  7. Joy says

    Can these be made in a regular bread pan and sliced for bread. Trying avoid yet another pan. Do they come out like a quick bread?

    • Sharon says

      I’ve made it in a bread pan, but it’s a little tricky. I baked it for about 40-45 min and covered it halfway through.

  8. ron says

    Is there a way to avoid using the stand mixer? I do not have one, nor can I afford to purchase one! Will it change the texture/taste?

      • ron says

        If I were ro double the sweet potato to increase the carb content, would I also neneed to add more of one of the flours? I’m highly active and need my carbs. I would rather increase the starch and not the honey.

  9. Lauren says

    Hi, these look great! I was wondering how they go down as a savoury ‘bun’ though, like with sandwich meat, considering that this seems like quite a sweet recipe. Would you recommend I remove the honey if that was my intention? Thanks.

    • Sharon says

      Well, if you remove the honey you’d be taking out some liquid so you’d need to increase the amount of milk. But honey also keeps things together, so I worry if you replace all of it the bread will be a little crumbly. Maybe sub half of the honey with coconut milk?

  10. Natalie says

    Would these be a good sub for english muffins? They look like it. I really miss english muffins and have been disappointed by the paleo versions I have tried :(

    • Sharon says

      To be honest, they’re more like quick bread muffins than English muffins. I think they can be eaten in the same fashion as an English muffin, but I personally don’t think these can replace them. Maybe that’s a recipe I can work on though! :)

  11. Gail says

    I was looking for the pan you mentioned but the closest thing I could find was a Sur La Table® Nonstick Muffin Top Pan. The only other 6 cup pan was a jumbo muffin pan. Can you provide a link to the correct pan? Thank you for your great recipes!

  12. Melissa says

    I am using 6 whole eggs and not 6 egg whites, correct? I’ve never actually beaten a whole egg like this for a recipe and my result does not look like the picture!

  13. Sue says

    I have these in the oven now, so we’ll see how they come out. You can save future bakers the same frustration that I experienced if you list all your dry ingredients together. Be nice to your readers. Don’t make them jump around through your recipe to pick out all the dry ingredients. Either list them together in the ingredient list, or list them together in the instructions.

  14. Sue says

    At the beginning of the post you write “Dozens of eggs, pounds of coconut flour, several dirty dishes, and piles of tapioca dusted aprons later, I finally came up with a Paleo bun that tastes really good and not so “Paleofied.” If you kept notes from each of your experiments, I would be very interested to read them. If you’ve ever read Cooks Illustrated, Cooks Country, or America’s Test Kitchen, you’ll know what I mean. They tell you about the different variations that they tried and why they didn’t work, and why they finally settled on the version that they published.

    The reason I thought of this is because I think you are on to something with these buns, but I think the texture still needs some tweaking. Mine were kind of spongy – like gluten-free bread. I was just wondering what ingredient contributes to that texture. I suspect that it’s the eggs, but I’m not sure. So if you had made versions with more eggs or less, I’d be curious to know how it turned out.

  15. Manon says

    Hello!! These look amazing, but I have no idea where I could find cream of tartar here in Belgium. Do you think I could just not use it in this recipe? Thank you!

  16. Cheryl says

    Howdy,
    I’m in the middle of the Whole30 challenge and am TIRED of lettuce ‘bread’ sandwiches. Saw your buns (well, now that sounds a bit weird, but you know what I mean) and got very excited until, that is, that I saw the call for honey. As you know, during the Whole30, no sugar is allowed. Any suggestions for a substitute? Fingers crossed!!

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