Whole30 Sardine Bun
Discover the perfect balance of flavor and nutrition with this Whole30 Sardine Bun recipe! Packed with protein from canned sardines in olive oil and eggs, these savory buns are elevated with the natural nuttiness of coconut flour and the light, airy texture of arrowroot powder. Infused with zesty lemon juice, fresh parsley, and aromatic spices like garlic and onion powder, every bite bursts with wholesome goodness. These grain-free, gluten-free buns are baked to golden perfection in just 15 minutes, making them a quick and satisfying addition to your Whole30 meal plan. Perfect for pairing with a fresh salad or steamed veggies, these versatile buns are a must-try for healthy eaters seeking a delicious, nutrient-dense option.
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Recipe Information
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
Instructions
Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
Drain the sardines and place them in a mixing bowl. Use a fork to mash them into small pieces.
Crack the eggs into the bowl with the sardines and whisk together until well combined.
Add the coconut flour, arrowroot powder, baking soda, lemon juice, parsley, garlic powder, onion powder, sea salt, and black pepper to the egg mixture.
Stir the mixture until a thick, consistent batter forms.
Divide the batter into four equal portions and shape each portion into a bun on the prepared baking sheet.
Place the baking sheet in the preheated oven and bake for approximately 15 minutes, or until the buns are golden brown and set.
Once baked, remove the buns from the oven and let them cool slightly before serving.
Serve the buns warm or at room temperature. They pair well with a salad or steamed vegetables for a complete Whole30 meal.
Nutrition Facts
Calories |
857 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 46.8 g | 60% | |
| Saturated Fat | 11.4 g | 57% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 1046 mg | 349% | |
| Sodium | 2695 mg | 117% | |
| Total Carbohydrate | 30.7 g | 11% | |
| Dietary Fiber | 7.3 g | 26% | |
| Total Sugars | 1.8 g | ||
| Protein | 80.0 g | 160% | |
| Vitamin D | 14.3 mcg | 71% | |
| Calcium | 954 mg | 73% | |
| Iron | 12.0 mg | 67% | |
| Potassium | 1328 mg | 28% | |
*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.
