Onion Rolls
Breads are always a difficult thing for AIPers. We are so used to being able to eat our sandwiches and burgers on bread/rolls. I keep trying to come up with new ideas on how to make that work since we can’t have any of the “normal” bread ingredients.
I miss eating my burgers on onion rolls. So, I decided to come up with my own AIP compliant onion rolls. They are a great substitute for the real thing. These rolls are a little dense, but they still work great. Just be careful with them because you can’t squish them down like you might with a softer roll. They will break if you squish them to much. I would like to come up with a soft, fluffy roll eventually. But, I’m still working on that. Hopefully I’ll figure it out soon.
It is very easy to make these onion rolls. You can even leave out the onion powder, minced onions and garlic to make them low-FODMAP if you need to. Although, they will no longer be “onion rolls”, they will just be “rolls”. But, it’ll work.
My family usually uses these rolls for burgers or BBQ. They work great for both! If you make this recipe, I’d love to hear what you used them for! Comment below and let me know!
This recipe was shared on the Phoenix Helix Paleo AIP Recipe Roundtable #260.
Onion Rolls
Ingredients
- 1 large White sweet potato (need 2 cups mashed) cooked, peeled & mashed
- 1/2 cup Coconut flour
- 1 1/2 cups Cassava flour
- 2 Tbsp Nutritional yeast non-fortified
- 2 Tbsp Olive oil divided
- 1/2 tsp Pink Himalayan sea salt
- 1/2 tsp Dried basil
- 1/2 tsp Dried oregano
- 1/2 tsp Garlic powder
- 1/2 tsp Onion powder
- 1 Tbsp Dehydrated minced onions divided
- 1/4 cup Water
- 1 Tbsp Gelatin
Instructions
- Preheat oven to 375°F.
- Line a baking pan with parchment paper and set aside.
- In stand mixer, combine mashed sweet potato, flours, nutritional yeast, 1 Tablespoon olive oil, 1/2 Tablespoon minced onions and herbs/spices until well mixed. Set aside.
- Add water to small saucepan and slowly sprinkle gelatin over the top. Let bloom 2 minutes with heat off.
- Turn heat to medium-low and allow gelatin to melt for 3 minutes. Then, whisk briskly until foamy to make gelatin egg.
- Add gelatin egg to flour mixture and mix well.
- Separate dough into 4 equal balls and shape into rolls. Place on parchment paper lined pan.
- Cut small “X” in the top of each roll.
- Brush tops with remaining olive oil.
- Sprinkle remaining minced onions over the tops of rolls.
- Bake in preheated oven for 30 minutes.
- Remove from oven and allow to cool for 10 minutes or until cool enough to handle.
- Slice rolls in half and preheat broiler.
- Place rolls cut side up onto baking pan (no parchment paper this time).
- Broil 2-3 minutes watching closely to avoid burning.
- Cool slightly before enjoying.
Notes
Nutrition
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12 Comments
Cheryl
Do you think I could make these without the nutritional yeast? I’ve tried for years to reintroduce it to my diet but it just doesn’t agree with me.
Jacqueline Martin
You can absolutely make them without it. It will only change the flavor slightly and won’t change the texture at all.
Cara
I was so excited to try out this recipe! I have been missing burgers so much! The dough didn’t come out quite right for me– I think probably because I have a different brand of cassava flour. But even still, they turned out pretty good and I got to have a burger! I had ground wild boar, so I made some heavily seasoned patties, and topped it with lettuce, guacamole and mango salsa. So good! Thanks for the recipe!
Jacqueline Martin
That sounds amazing! Sorry the dough didn’t come out quite right. It probably is the cassava flour. I’ve tried different brands and unfortunately they just don’t measure the same.
Cara
Oh my gosh, no, it just dawned on me! I cooked a whole large white sweet potato, intending to measure out 2/3 of a cup after it was cooked and mashed… but then I forgot and just dumped the whole thing in! So it was probably double the amount of potato… good grief 🤦🏼♀️ lol Sorry, all my fault!
Jacqueline Martin
Ah. I do things like that all the time. I blame the brain fog. Lol
Eden
Is there a substitute for the geiatin? That’s not eggs. Could I use chia seeds or bananas or ?
Thanks!
Jacqueline Martin
I have not tried anything else. But, I would think chia seeds would be the better option if you can tolerate them. Maybe applesauce. But, again, I have not tried it.
Susan
Just wanted to mention that Agar Agar can be used as a substitute for gelatin. It’s what vegetarians/vegans will use, in place of gelatin, as it doesn’t come from animals, but rather, from red algae.
Beth
I’m being bold and giving this five stars without trying it because it looks really good. Gluten-free rolls are often too small to work as a burger bun, so I’m interested in these! I so agree about the Otto’s flour. I’ve tried others and found them bitter. Thanks for this!
Sarah
Can you make eight rolls instead of four by chance? Would they still be big enough for a burger? I am looking at the calorie count and it is almost as much as a whole meal for me. 🤣
Jacqueline Martin
Hi Sarah,
It would probably work if you did 8. I haven’t tried it. But, if you make them flatter when shape them into rolls you could make them big enough for a burger. I know they are high in calories. AIP baking is a rare treat for me because it is hard to keep the calories low with the ingredients allowed. If you try it with 8, I’d love to hear how it worked out for you if you want to come back and let me know. Thanks!