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Slider Buns

When you're trying to reverse diabetes, as I did in 2013, gluten is absolutely out the window. It's hard to deal with not only because there are so many delicious ways to transform white flour, but also because so many of the meals we eat require some sort of bread.

Take for example, a hamburger. Now I'm awfully happy with a lettuce wrap, and have a recipe for them right HERE, but a classic hamburger without a bun just feels weird. I needed to find some way to make a bun that was able to withstand a juicy burger along with a few toppings.

As was the case so often on my journey, coconut came to the rescue. Just like my crepe recipe, which you can find HERE, with a little ingenuity you can approximate just about any white flour recipe and make it far more healthful with the good fats found in coconut. Here's what you need:

Coconut - The flour, milk and oil to be exact.

Eggs - The classic binder.

Whoopie Pie Pan - This is essential to this recipe, making a perfect sized bun. Anything wider would fall apart.

complete instructions below


Slider Buns

Yield: 6 buns

Prep: 5 min

Cook: 10 min

Ready: 15 min


  • 4 eggs

  • 1/2 cup coconut milk

  • Big pinch of salt

  • 3 tbsp butter

  • 2 tbsp coconut oil

  • 2 tbsp coconut flour

  • 3 tbsp arrowroot powder

  • Coconut pan spray - I get mine at Whole Foods - works like Pam


  1. Add all ingredients to a blender and run until it gets frothy (probably about 45 secs or so). Divide into a whoopie pie pan (about half full) and bake for 10 mins at 400 degrees.

  2. The sides of the buns will rise to make a perfect cup for the sliders. Let cool on rack. Two cups put together will make the bun. You could also flavor the buns by adding onion, sesame or rosemary to the batter!






The continued effort to do or achieve something despite difficulties, failure, or opposition: the action or condition or an instance of persevering: steadfastness.



Jack is one of those Labs of a lifetime. Strong, big, determined, docile, agile, gentle, devoted and actually attached at the hip to me. I never go anywhere without him at my side. He’s probably the smartest dog I’ve ever had...

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