These Red Lentil Burger Buns are a nutritious, gluten-free alternative to traditional buns, made from soaked red lentils, oats, chia seeds, baking powder, turmeric, and salt to taste. Free from refined flour and sugar, they are naturally wholesome, high in protein, and rich in fiber, making them a perfect choice for healthy burgers, sandwiches, or meal prep.
Red lentils are a plant-based powerhouse, providing essential protein, iron, and complex carbohydrates, while supporting digestion, heart health, and sustained energy. Combined with oats and chia seeds, these buns deliver satiety, gut-friendly fiber, and omega-3 benefits, all in a soft, flavorful bun that pairs beautifully with your favorite plant-based patties or fillings.
Ideal for anyone seeking clean, nutrient-dense alternatives to traditional burger buns, these red lentil buns are a refined sugar-free, oil-free, and wholesome option for guilt-free indulgence. I like to serve them with kale-purple cabbage-carrot slaw, potato patty, and smashed avocado, alongwith a side of my 2-ingredient zero oil potato chips.
Red Lentil Burger Buns (Protein-Packed, Fiber-Rich & Naturally Wholesome)
Description
Soft, protein-packed buns made from red lentils, oats, and chia seeds. Refined flour- and sugar-free, fiber-rich, and perfect for healthy, plant-based burgers or sandwiches.
Ingredients
Instructions
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Soak the red lentils for at least 1 hour until slightly soft, then drain.
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Prepare the blender: add rolled oats, chia seeds, baking powder, turmeric, salt, and the soaked red lentils.
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Blend the mixture until it forms a thick, uniform batter. (Add a few tablespoons of water if the mix is too dry.)
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Shape the batter into buns: roll into round burger bun shapes.
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Top with pumpkin seeds for extra crunch and texture.
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Bake at 400°F (200°C) for 20–25 minutes until golden brown and cooked through on all sides.
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Allow buns to cool slightly before slicing in half.
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Assemble burgers with your choice of fillings: I like to use - Thai peanut chili garlic sauce, kale, cabbage, carrot, coleslaw, a potato patty, smashed avocado, tomato slice.
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Serve with a side of my two-ingredient zero-oil potato chips for a complete, protein-packed, wholesome meal.
Nutrition Facts
Servings 4
Serving Size 1 bun
- Amount Per Serving
- Calories 262kcal
- % Daily Value *
- Total Fat 3.2g5%
- Saturated Fat 0.6g3%
- Cholesterol 0mg
- Sodium 150mg7%
- Total Carbohydrate 42.5g15%
- Dietary Fiber 6.8g28%
- Sugars 1.25g
- Protein 16.1g33%
- Added Sugars 0g
* Percent Daily Values are based on a 2,000 calorie diet. Your daily value may be higher or lower depending on your calorie needs.
