Plantain Buns (grain-free, dairy-free, egg-free, gluten-free, AIP)


After searching and searching for a gluten-free bread that is also free of rice (a new food sensitivity discovered for one of my kids) and eggs, I kept coming up empty handed.

So, I finally decided to make my own. After several flops, I hit upon something that passes muster with my kids for holding sandwich contents or a juicy, grass-fed burger.

Plantains look like large bananas but are not as sweet. I had read about using them in recipes where they take the place of binders like eggs, and they also add some softness to baked goods. So I thought I’d give them a try.

cut up plantains

Peeled, Cut-Up Plantains – can be frozen or kept in fridge for 2-3 days

Additionally, there’s a new type of flour I’ve been using called cassava. Cassava is also called “yuca” and you can buy it here. Tapioca flour is made from cassava/yuca.  If you’re a gluten-free baker, then you’re familiar with tapioca flour.

cassava flour

Plantains and cassava flour are probably two ingredients you have not used before. However, if you are trying to eat gluten-free or are on an autoimmune protocol and are avoiding grains, then you will want to try this recipe.

Especially if you’ve been missing your bread for sandwiches. This is not low-carb, so if you’re not very active, then you’ll want to limit these to an occasional meal.


  • 2 plantains, peeled and cut into large chunks (see this for peeling plantains – it’s not like peeling a banana)
  • 1/2 cup cassava flour
  • 1/2 cup almond flour (Bob’s Red Mill or Honeyville are good brands)
  • 1/2 tsp salt


  1. Preheat oven to 375 degrees. Line baking sheet with parchment paper or use a “muffin top” pan like this.
  2. Process plantains in a food processor or blender until smooth. Add plantains and rest of ingredients to a medium sized bowl and stir until mixed.
  3. The dough will be thick. Place about 2 tablespoons of dough onto the prepared baking sheet or in the muffin top pan.
  4. Smooth the dough with the back of a spoon so that it is round in shape and about 1/4″ to 1/2″ thick.
  5. Bake for about 18-20 minutes, until the edges start to turn brown.
  6. Let cool and store in a ziptop bag in the fridge until ready to use for sandwiches or hamburger buns.

Plantain buns

Let me know what you think!

-Caitlin Russell MS, RDN, CLT

*This page contains affiliate links where I receive a very small commission if you purchase items that I recommend. 

Did you enjoy this article?
Share the Love
Get Free Updates
Posted in Gluten Free, Kids, Meal Planning, Nutrition, Recipe, Recipe - Bread, Recipe - Lunch, Recipes - Packable Kids' Lunch, Uncategorized Tagged with: , , , , , , , , ,

Leave a Reply

Your email address will not be published. Required fields are marked *