Paleo Sandwich Buns


If you’re anything like me you really miss bread. Sandwiches are the most convenient and easy meals of all time! What’s better than throwing delicious ingredients between two carb-filled pillows? But when you follow the paleo diet you must live a life sans ‘wich. See what I did there?  Well, now there’s no need to feel deprived. I’ve created a recipe that brings you back to the days where you can throw meat and veggies between two paleo buns and MANGIA with your hands. Not to mention these ‘buns’ are made out of a vegetable. So it’s extra guilt-free.

This is a fantastic way to use leftover spaghetti squash.

Spaghetti Squash Sandwich Buns
Print Recipe
Sandwich buns made with veggies? Yup. Gluten free and grain free buns from spaghetti squash.
8 buns
8 buns
Spaghetti Squash Sandwich Buns
Print Recipe
Sandwich buns made with veggies? Yup. Gluten free and grain free buns from spaghetti squash.
8 buns
8 buns
  • 2.5 cups spaghetti squash cooked and drained of moisture
  • 3 whole eggs
  • 2 tsp fresh herbs parsley and chives are best
  • 1 clove garlic minced
  • 1/4 -1/2 cup coconut flour depending on moisture content of squash
  • 1/2 tsp baking soda
  • 1/4 tsp sea salt
  • 1/3 cup olive oil for frying
Servings: buns
  1. If you haven't already, bake your spaghetti squash until it can be easily scraped out with a fork. (Remove seeds, place in 400 degree oven for 35 minutes with water in the bottom of your pan).
  2. Be sure to drain any excess liquid from your squash. If there is too much moisture the fritters will not hold up to a sandwich. This step is important so your buns don't fall apart.
  3. Whisk eggs and add squash, garlic, and herbs. Combine. Next, add the sifted flour, baking soda, and salt. Combine.
  4. Grab a small handful of the mixture (these are Italian measurements, bear with me). Flatten to about 1/4 - 1/2 inch thick. If your mixture is watery then simply squeeze some out when you are forming the fritters. Or you may add a little bit of coconut flour.
  5. Heat the olive oil in a pan on medium-high heat. Fry patties on each side about 2-3 minutes. Lay out on a paper towel after cooking.
  6. Assemble your sandwich. Add whatever you'd like! Turkey. Tuna salad. Burgers. You name it.

IMG_4682.JPGStill got spaghetti squash on your mind? Check out this Little Pig Pasta recipe. There’s bacon. Oh yeaaaah.

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25 thoughts on “Paleo Sandwich Buns

    1. mangiapaleo Post author

      Great question! You can refrigerate them and reheat in a toaster oven. Otherwise room temp is perfect. I used a microwave for my leftovers (so primal, I know) and they were soft but still delicious!

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    1. mangiapaleo Post author

      Hi Jen,

      I haven’t tried it with other squash but you may be able to make it work. Others have a bit more moisture (especially the zucchini) so you want to add another tsp or more of flour.

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  7. leaplady

    Second time making them and YUM! First time fried half, baked half. We preferred them baked. (I tend to fry to hot, so always mess things up. Just can’t regulate the electric glass top well enough). Baked at 425 for 12 min in 2 TBLS bacon fat (YUM), flipped and baked 10 more minutes. We use them as grab and goes, not necessarily buns. Thank you for sharing your recipe and methods! We are all healthier for it!

  8. jackie

    Hi. I’m canadian born living in Italy. I find a lot of recipes with spaghetti squash which I can’t find anywhere here. Any substitutes?

    1. Mangia Paleo

      I have not made this recipe with other squashed, but I’m sure they will substitute okay. You may need to play with the egg/flour ratio because of the amount of liquid other squashes have. Structurally it may because more crumbly. Try acorn squash, delicata, or kabocha.

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