I think that plantains are my #1 favorite Paleo starch option because they are so amazingly versatile. Green plantains are perfect for a quick savory side dish common throughout Latin America and known either as tostones or patacones, depending on the country. Ripe plantains make a wonderful sweet side dish called maduros or even dessert dish!
Plantains are also amazing for Paleo baking, especially egg-free baking. I've become a master at using gelatin to substitute eggs in my baked goods, but sometimes I wish I had another option for savory baked goods. Taking inspiration from my reader favorite recipes for AIP green plantain pancakes and AIP dinner rolls, I created this recipe for soft, fluffy buns (or dinner rolls!) that can easily be made without using gelatin. This recipe is kinda sorta a hybrid between those two recipes.
They do have a mild plantain flavor that I find quite enjoyable, but if it's not one you like, you would probably be happier making the AIP dinner rolls instead.
These work great for breakfast, lunch, or dinner and are perfect for making small sandwiches. I will be sharing a recipe soon for a Chik-fil-A style breakfast sandwich using these buns that is 100% AIP - yeah! They are also great with my AIP smoky maple sage breakfast sausage and of course with burgers to make sliders.
I hope you enjoy this recipe and that you appreciate the ease of AIP and egg-free baking without the need for a gelatin egg!
Soft and Fluffy Plantain Buns (AIP, Paleo, Vegan)
These soft and fluffy plantain buns are as versatile as they are delicious. Enjoy with your favorite breakfast meat for a satisfying breakfast sandwich, stuffed with meats and veggies for a lunch sandwich, or as slider buns for supper! Get creative and enjoy the simplified egg-free baking method that is vegan as well as AIP and requires no gelatin!
Prep time: 15 minutes
Cook time: 15-20 minutes
Ingredients
- 1 green plantain, peeled and shredded (about 3/4 cup)
- 1 and 1/4 cup tapioca starch, plus 1-2 Tbsp extra if needed to dry dough
- 2 Tbsp coconut flour
- 1/8 tsp baking soda
- 1/4 tsp cream of tartar powder
- 1/4 tsp unrefined salt
- 1/2 cup coconut milk (Aroy-D has no added thickener or BPA)
- 2 Tbsp olive oil
- optional: 1/2 to 1 Tbsp pressed or minced fresh garlic
Cooking Directions
- Preheat oven to 400 degrees Fahrenheit.
- Peel the plantain using a sharp knife. Cut off both tips then cut a slit down the length of the plantain peel (trying to only cut the peel and not the fruit). Lift and remove peel using fingers. Cut multiple slits on 2-3 sides to make it easier. Using a hand grater or the grater attachment to your food processor, grate the peeled plantain. You should yield around 3/4 cup shreds.
- In a large bowl combine tapioca starch, coconut flour, baking soda, cream of tartar, and salt and stir to combine well. Then, add coconut milk, olive oil, and garlic (if using) and stir well to combine. Finally, add in the shredded plantain and use your hands to work it into a dough.
- If dough is too wet, add 1-2 Tbsp tapioca starch. If it is too dry, add in coconut milk 1 Tbsp at a time.
- Divide dough into 8 pieces and roll each into a ball. Place on a parchment paper-lined cookie sheet and bake for 15-20 min, until outsides are slightly golden.
- Allow to cool several minutes before serving, and enjoy!
Ingredients & tools I use in my kitchen
These are affiliate links to the exact products I use in my own kitchen when I make this recipe. I only recommend things I love myself!
