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!
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.
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 Sur la Table 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.
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.
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.
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.
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.
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.
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.
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!
- 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)
- 6 eggs
- 2 Tablespoons Melted Coconut Oil (15g)
- ¼ cup Full Fat Coconut Milk
- 2 Tablespoon Raw Honey (42g)
- 1 tsp Lemon Juice
- 1 tsp Cream of Tartar
- ½ tsp Baking Soda
- ¼ tsp Salt
- Extra coconut oil for greasing
- Poke holes in your sweet potato with a fork, wrap in foil and roast at 425F until soft. Use an immersion blender or food processor to puree the potato.
- Set the oven to 350F and grease the muffin pan with the extra coconut oil.
- Sift the dry ingredients together.
- Whisk together the sweet potato puree, coconut milk, lemon juice, honey, and melted coconut oil to form the liquid mixture. The liquid should be thin and not pasty. You may microwave the liquid for about 10 seconds to get it runny.
- Using the whisk attachment on a stand mixer, whip the eggs on high speed until very foamy and pillowey. About 5 minutes.
- Slowly pour in liquid mixture while whipping. Turn off the mixer after all the liquid is poured. It should still be fluffy.
- 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.
- Evenly distribute into muffin pan. About ½ cup of batter for a 6-cup pan, or ¼ cup for a standard muffin tin.
- Bake at 350 F for 25-30 minutes.
- Let cool for 10 minutes and remove buns with a spatula. Cooling for another 10-15 minutes before slicing.
- Slice each bun in half and enjoy as a sandwich or shortcake!
– 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.