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Chickpea Flour Burger Buns

by Nensi Beram
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Chickpea Flour Burger Buns

Chickpea flour burger buns recipe was originally published in Sep 2016. It has been retested and updated with new photos and helpful tips.

THE EASIEST GLUTEN-FREE BURGER BUNS

These chickpea flour burger buns are so simple and easy to make and moreover, they require no yeast or kneading.

They are ideal for making burgers but you can also have them for breakfast or as a mid-afternoon snack. Pair them with smashed avo, hummus, or scrambled tofu and you have a filling and nutritious meal.

These healthy buns make a great alternative to classic white buns and require just a handful of ingredients. They are vegan, gluten-free, dairy-free, egg-free, soy-free, and high in protein.

MEET THE INGREDIENTS

These chickpea flour burger buns feature just a few ingredients:

  • Chickpea flour
  • Chives, basil, parsley or other herbs
  • Garlic
  • Baking powder
  • Water

Chickpea Flour Burger Buns

CHICKPEA FLOUR

Chickpea flour, also known as garbanzo flour, is a gluten-free flour made from dried chickpeas. It is high in protein (1 cup contains more than 20 g of protein), fiber, and micronutrients and is lower in carbs and calories than traditional wheat flour.

Being gluten-free, chickpea flour is great for people with celiac disease, gluten intolerance, or wheat allergy. But, if you’re worried about cross-contamination, make sure you buy flour that is certified gluten-free.

You can use it in both, sweet and savory recipes. Use it to make bread, cookies, pizza dough, socca, pancakes, to thicken soups, sauces, and gravies, as a crunchy coating or a binder in veggie burgers.

CHICKPEA FLOUR NUTRITIONAL PROFILE

100 g chickpea flour contains:

Calories: 387
Total Fat: 7 g
Total carbohydrate: 58 g
Sugars: 11 g
Dietary fiber:11 g
Protein: 22 g

Chickpea Flour Burger Buns

THE SECRET TO PERFECTLY SHAPED BUNS

The secret to these perfectly shaped buns lies in these stainless steel cooking rings. These stainless steel rings are great for all sorts of things: use them for cooking pancakes, making mini cheesecakes, creating stack portions, shaping cooked rice, or mashed potatoes. You can also use them to plate up evenly-sized portions.

Note: For this recipe, I used 9 cm stainless steel cooking rings.
Chickpea Flour Burger Buns

HOW TO MAKE CHICKPEA FLOUR BURGER BUNS

You can find a complete list of ingredients with exact amounts and instructions in the recipe card below.
  • To make chickpea flour batter stir together the chickpea flour, salt, baking powder, and water in a small bowl. Whisk together until blended completely making sure to eliminate all of the lumps.
  • Add chopped herbs and minced garlic (optional), and stir well. Let it sit for 5 minutes.
  • Heat a pan over medium heat.
  • Lightly brush the preheated pan with olive oil. Grease the inside of the stainless steel rings (9 cm in diameter) with olive oil, place them into the pan, and pour 2 tablespoons of the batter into each ring.
  • Cook for about 2-3 minutes on one side (until you can easily flip it). Loosen the bun from the ring with a knife, and slowly and carefully remove the hot ring with tongs.
  • Carefully tuck a spatula underneath the bun and flip over. Cook for another minute or so until the buns are done.

Chickpea Flour Burger Buns

HOW TO STACK A BURGER

  • Start with the burger bun, add chickpea and beet burger, chickpea flour scramble (recipe coming soon), followed by red leaf lettuce.
  • You could also add roasted beet hummus, pickles, onion, and tomatoes.
  • Place the other bun on top.

Remember, as long as your burger remains stacked and delicious, anything goes.

Chickpea Flour Burger Buns

TIPS

Herbs: I added chives, basil, and parsley but feel free to add any herbs you fancy.

Garlic: If you don’t like garlic, just skip it. Or you can add cumin seeds instead (maybe 1-2 teaspoons).

Servings: Makes 8 burger buns (9 cm in diameter) which is enough for making 4 burgers.

CHICKPEA FLOUR BURGER BUNS ARE

  • Vegan
  • Gluten-free
  • Dairy-free
  • Egg-free
  • Soy-free
  • High in protein
  • Quick and easy to make
  • Great for making a burger
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Chickpea Flour Burger Buns

Chickpea Flour Burger Buns

Nensi Beram
These chickpea flour burger buns are high in protein, vegan, gluten-free, and very easy to make. They make a great alternative to classic white buns.
Prep Time 10 mins
Cook Time 20 mins
Cuisine Gluten-free, Vegan

Ingredients
  

  • 240 g chickpea flour
  • 300 ml water
  • 2-3 cloves garlic minced
  • 2-3 tablespoons chopped chives, basil, parsley or other herbs
  • 1.5 - 2 teaspoons baking powder
  • salt to taste

Instructions
 

Burger buns (makes 8 buns, 9 cm in diameter)

  • To make chickpea flour batter stir together the chickpea flour, salt, baking powder, and water in a small bowl.
  • Whisk together until blended completely making sure to eliminate all of the lumps.
  • Add chopped herbs and minced garlic (optional) and stir well. Let it sit for 5 minutes.
  • Heat a pan over medium heat.
  • Lightly brush the preheated pan with olive oil. Grease the inside of the stainless steel rings (9 cm in diameter) with olive oil, place them into the pan, and pour 2 tablespoons of the batter into each ring.
  • Cook for about 2-3 minutes on one side (until you can easily flip it). Loosen the bun from the ring with a knife, and slowly and carefully remove the hot ring with tongs.
  • Carefully tuck a spatula underneath the bun and flip over. Cook for another minute or so until the buns are done. 
Did you make this recipe?Please leave a comment below and let us know how it was. We are very grateful for your feedback.

* The nutritional information provided is calculated automatically and should be used as an estimate.

Keyword chickpea burger buns, gluten-free buns, healthy burger buns

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6 comments

Flickes March 12, 2020 - 1:27 am

How many does it make

Reply
Slaven April 27, 2020 - 11:53 am

Sorry, this recipe has been archived so we haven’t been able to see your comment straight away. It makes 8 buns (you can make 4 burgers). Have a nice day!

Reply
Millie April 25, 2020 - 6:15 pm

Hi! Approximately how many buns will this recipe yield and have you tried freezing them at all?

Reply
Slaven April 27, 2020 - 11:50 am

Hi, Millie! It makes approximately 8 buns (I used two heaped tablespoons for each), so you can make 4 burgers. And no, I haven’t tried freezing them but will do next time.

Reply
Erica May 28, 2020 - 7:52 pm

If I wanted to bake these in silicone molds to eliminate the use of oil, what would you suggest for the oven temp and time?

Reply
Nensi May 28, 2020 - 9:09 pm

I would say at 200°C for 30-35 minutes, just like in this recipe >> Chickpea flour frittata. I have never tried baking them in silicone molds though, so I can’t be 100% sure. I did bake them once but I used stainless steel rings and a little bit of olive oil and they came out OK.

Reply

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