Cauliflower Sandwich Bread

  • Author: Tania Surrow Larsen, The Histamine Friendly Kitchen
  • Prep Time: 10 mins
  • Cook Time: 20 mins
  • Total Time: 30 mins
  • Yield: 4-6 1x


Yeast free quick sandwich buns with cauliflower


  • 225 g whole grain spelt flour
  • 1 tsp salt
  • 1 tsp baking powder
  • 100 g frozen cauliflower*
  • 1 1/2 dl (goat) yogurt (2/3 cups)**
  • 1/2 dl (goat) milk (3 tbsp + 1 tsp /or a bit less than 1/4 cup)**
  • 1 egg
  • 2 tbsp extra virgin olive oil
  • Toppings:
  • 1 tsp sesame seeds
  • 1 tsp nigella sativa seeds


  1. Preheat your oven to 200 °C (390 °F).
  2. Mix together the dry ingredients in a bowl and set aside.
  3. Mix the wet ingredients and the cauliflower in a blender, until you get a lump free smooth liquid.
  4. Add the liquid to the bowl with the dry ingredients, and gentle fold the liquid in to the flour. Until you get a smooth dough, resembling a muffin type of dough, thus relatively thin.
  5. Placed the dough on a sheet of baking paper with a spoon. This recipe makes 4-6 buns, depending on the size you want (I made 5 buns). You can also bake them in muffin forms, if you prefer.
  6. Sprinkle with a mix of sesame seeds and nigella seeds.
  7. Bake in the oven for 15-20 mins. Keep an eye on them, you want them to start turning golden brown.
  8. Enjoy as sandwich bread, burger buns, or simple with some butter and a cup of tea.


  • You can use fresh, frozen or lighty steamed cauliflower – I prefer frozen
  • If you are of dairy completely, you can use plant based yogurt and milk of your choice