High Protein Vegetable Bun

Elevate your snack or meal game with these irresistibly fluffy and nutritious High Protein Vegetable Buns! Packed with wholesome ingredients like whole wheat flour, vital wheat gluten, and a medley of vegetables—grated zucchini, carrots, fresh spinach, and mashed chickpeas—these buns are a perfect balance of flavor and health. Infused with nutritional yeast and garlic powder, they deliver a savory, cheesy undertone without any dairy, making them entirely plant-based. Each bite is a powerhouse of plant protein and fiber, ideal for fueling your day or complementing soups, salads, or sandwiches. With their tender texture and optional black sesame seed topping for added crunch, these easy-to-make, homemade buns are ready in just under two hours. Whether you enjoy them fresh from the oven or as part of your weekly meal prep, these versatile buns are a must-try for anyone seeking a healthy twist on classic baked goods.

Nutriscore Rating: 79/100

Prep Time:30 mins

Cook Time:20 mins

Total Time:50 mins

Servings: 8

Ingredients

• 2.5 cups Whole wheat flour
• 0.25 cups Vital wheat gluten
• 2.25 teaspoons Instant yeast
• 1 tablespoon Sugar
• 1 teaspoon Salt
• 0.75 cups Unsweetened plant-based milk (e.g., almond, soy)
• 0.25 cups Water
• 2 tablespoons Olive oil
• 0.5 cups Cooked and mashed chickpeas
• 0.5 cups Grated zucchini (squeezed to remove excess water)
• 0.5 cups Grated carrots
• 0.5 cups Chopped fresh spinach
• 2 tablespoons Nutritional yeast
• 1 teaspoon Garlic powder
• 2 tablespoons Optional: Black sesame seeds for topping

Directions

Step 1

In a large mixing bowl, combine the whole wheat flour, vital wheat gluten, instant yeast, sugar, and salt. Mix well.

Step 2

In a small saucepan, gently warm the plant-based milk, water, and olive oil until lukewarm. Do not overheat.

Step 3

Pour the liquid mixture into the dry ingredients. Stir until a dough begins to form.

Step 4

Add the mashed chickpeas, grated zucchini, grated carrots, and chopped spinach into the dough. Mix thoroughly.

Step 5

Turn the dough out onto a floured surface and knead for about 8-10 minutes until smooth and elastic.

Step 6

Place the dough in a lightly greased bowl, cover with a damp cloth, and let it rise in a warm area for 1 hour or until doubled in size.

Step 7

Once the dough has risen, punch it down and divide it into 8 equal pieces. Shape each piece into a ball or bun shape.

Step 8

Place the buns on a baking sheet lined with parchment paper, spaced evenly apart. Cover with the damp cloth and let rise for another 30 minutes.

Step 9

Preheat your oven to 375°F (190°C).

Step 10

If using, brush the tops of the buns with a little water and sprinkle with black sesame seeds.

Step 11

Bake the buns in the preheated oven for 18-20 minutes, or until golden brown on top.

Step 12

Remove from the oven and let cool on a wire rack for 10 minutes before serving.

Step 13

Enjoy your high protein vegetable buns warm, or store in an airtight container for up to 3 days.

Nutrition Facts

Serving size	(984.7g)

Amount per serving	% Daily Value*
Calories	1901.8

Total Fat 45.9g	0%
Saturated Fat 6.7g	0%
Polyunsaturated Fat 2.7g
Cholesterol 0mg	0%
Sodium 2604.3mg	0%
Total Carbohydrate 287.1g	0%
Dietary Fiber 54.1g	0%
Total Sugars 24.3g
Protein 106.3g	0%

Vitamin D 75.0IU	0%
Calcium 654.8mg	0%
Iron 22.6mg	0%
Potassium 2583.3mg	0%

*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

Source of Calories

Fat: 20.8%

Protein: 21.4%

Carbs: 57.8%