Super Fast, Super Easy, Cheesy, High Protein, Gluten Free Dinner Buns

Cheesy Dinner Buns Gluten FREESeriously! In minutes you can have these delicious, nutritious buns for snacks or to have with dinner.

They are wonderful just as they are, but you can also add various flavors like garlic, or herbs.

Following the directions is easy – don’t make it harder than it is.  The buns will puff up beautifully in the oven, then collapse as they cool.

Be sure to bake them until they are just golden as pictured.  Otherwise, you’ll make them tough instead of tender.

You can find Tapioca Flour at Krogers in their organic & health food section. Otherwise, ask your local grocer or shop online.

One bag of tapioca flour will make 3 batches with some left over.



1 cup tapioca flour
1 teaspoon baking powder
2 cups Oaxaca cheese, or mozzarella, munster cheese grated (you may want to grate the cheese yourself to avoid anti-caking agents & mold inhibitors)
2 large egg yolks, or the whole egg for extra protein
2 to 3 tablespoons heavy cream, if necessary

Preheat the oven to 350 degrees F.  Coat a baking pan with butter or nonstick cooking spray. Set aside.

Combine the tapioca flour and baking powder together in a large bowl. Stir in the cheese and egg yolks. Mix until the dough forms a ball.  If your dough doesn’t make a ball or is too stiff to need, add a little of the cream. Just a little at a time until the dough is needable.

Lightly flour a work surface and turn the dough out. Knead the dough with your hands until the dough is smooth, even-textured, and not sticky.  This doesn’t take long, be careful not to over work the dough.

Divide the dough into 9 even pieces and with your hands, roll each into a ball. Shape the balls into ovals and place them 1-inch apart on the prepared baking sheet. Bake until the rolls are pale gold (not browned), about 15 to 20 minutes. Cool on a wire rack for 5 to 10 minutes and serve while still warm.  Serve with jam or marmalade, if desired.  Of course if you used herbs & garlic – dip in marinara sauce – YUM!

Each bun breaks out like this:

using whole milk mozzarella using part skim mozzarella

Calories      142   g
Fat                7.22 g
Carbs           13    g
Protein        7.5   g

using part skim mozzarella

Calories      132  g
Fat                5.2  g
Carbs           13   g
Protein        7.5  g

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