Whole30 Sardine Bun
Elevate your Whole30 meal plan with these protein-packed Whole30 Sardine Buns—a savory and wholesome recipe that’s as delicious as it is nutrient-rich. Made with pantry staples like canned sardines in olive oil, coconut flour, and arrowroot powder, these buns are gluten-free, dairy-free, and grain-free, fitting seamlessly into a Whole30-friendly lifestyle. Flavored with fresh parsley, garlic powder, and a hint of lemon juice, they boast a light, zesty flavor profile while staying moist and satisfying. Perfectly baked to golden perfection in just 15 minutes, these buns are versatile enough to pair with a crisp salad or steamed veggies for a simple, balanced meal. Whether you're exploring Whole30 recipes or looking for creative ways to incorporate omega-3-rich sardines into your diet, this quick and easy recipe offers a delicious solution!
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Ingredients
- 2 cans canned sardines in olive oil
- 4 large eggs
- 2 tablespoons coconut flour
- 2 tablespoons arrowroot powder
- 0.5 teaspoon baking soda
- 1 tablespoon lemon juice
- 2 tablespoons fresh parsley
- 0.5 teaspoon garlic powder
- 0.5 teaspoon onion powder
- 0.5 teaspoon sea salt
- 0.25 teaspoon black pepper
Directions
Step 1
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Step 2
Drain the sardines and place them in a mixing bowl. Use a fork to mash them into small pieces.
Step 3
Crack the eggs into the bowl with the sardines and whisk together until well combined.
Step 4
Add the coconut flour, arrowroot powder, baking soda, lemon juice, parsley, garlic powder, onion powder, sea salt, and black pepper to the egg mixture.
Step 5
Stir the mixture until a thick, consistent batter forms.
Step 6
Divide the batter into four equal portions and shape each portion into a bun on the prepared baking sheet.
Step 7
Place the baking sheet in the preheated oven and bake for approximately 15 minutes, or until the buns are golden brown and set.
Step 8
Once baked, remove the buns from the oven and let them cool slightly before serving.
Step 9
Serve the buns warm or at room temperature. They pair well with a salad or steamed vegetables for a complete Whole30 meal.
Nutrition Facts
| Serving size | (474.3g) |
|---|
| Amount per serving | % Daily Value* |
|---|---|
| Calories | 856.7 |
| Total Fat 46.8g | 0% |
| Saturated Fat 11.4g | 0% |
| Polyunsaturated Fat 0.0g | |
| Cholesterol 1045.9mg | 0% |
| Sodium 2694.7mg | 0% |
| Total Carbohydrate 30.7g | 0% |
| Dietary Fiber 7.3g | 0% |
| Total Sugars 1.8g | |
| Protein 80.0g | 0% |
| Vitamin D 570.4IU | 0% |
| Calcium 954.5mg | 0% |
| Iron 12.0mg | 0% |
| Potassium 1327.8mg | 0% |
Source of Calories