Easy 3-Ingredient Chickpea Breakfast Buns: No Flour, No Yeast
· @oussama
These simple chickpea breakfast buns are soft inside, lightly golden outside and wonderfully filling. Made with just three basic ingredients, canned chickpeas, eggs and baking powder, they are naturally gluten-free when prepared with certified gluten-free baking powder. They are perfect for quick breakfasts, meal prep or savory sandwiches.
There is no flour, no yeast, no kneading and no rising. You blend the ingredients in a food processor, spoon the mixture onto a baking tray and bake. About 30 to 35 minutes later, you have six small buns that you can fill with eggs, hummus, avocado or cheese. If you are looking for an easy high-protein breakfast bun, this chickpea recipe is a great place to start.
Why you will love these chickpea breakfast buns
These buns are quick, filling and flexible. Here is what makes them special.
- Only 3 base ingredients. Chickpeas, eggs and baking powder make the buns. Seasonings are optional extras.
- No flour and no yeast. They are an easy way to bake without wheat flour, and there is no rising time.
- Naturally gluten-free. Use certified gluten-free baking powder to keep them gluten-free.
- Protein and fiber. Chickpeas provide plant-based protein and fiber, and eggs add more protein.
- Ready in 30 to 35 minutes. Preparation takes only about 10 minutes.
- Great for meal prep. The buns keep well in the fridge and freezer.
- Easy to season. Add garlic, herbs, paprika, cheese or seeds to match your meal.
What do chickpea breakfast buns taste like?
These buns have a mild, savory, slightly nutty flavor, with a moist, tender center and a lightly golden outside. They taste a bit like soft falafel crossed with a savory egg muffin. They do not taste like hummus, and the baking powder gives them a light lift. With a little salt and pepper, they make a neutral base for sandwiches. With garlic, herbs or paprika, they become savory buns on their own.
Why use chickpeas in a bun?
Chickpeas are starchy and protein-rich, so when you blend them smooth, they act a lot like a flour. The eggs bind the mixture and set as it bakes, while the baking powder adds a little lift. The result is a soft, dense bun that holds its shape. It is not a traditional yeast bread, but it is satisfying, wholesome and very easy to make.
What texture should you expect?
These buns are moist and tender, closer to a savory chickpea roll or a thick egg muffin than a fluffy bread roll. They are not airy, and they do not have a chewy crumb. For best results, drain the chickpeas well and blend until very smooth, and make sure the centers are fully baked.
Chickpea breakfast buns recipe details
This recipe makes 6 small buns.
- Prep time: 10 minutes
- Bake time: 20-25 minutes
- Total time: 30-35 minutes
- Oven temperature: 180°C (350°F)
- Yield: 6 small buns
Ingredients for 3-ingredient chickpea buns
- 1 can (400 g / 14 oz) chickpeas, drained and rinsed
- 2 large eggs
- 1 teaspoon baking powder
Optional seasonings
These are extras and are not included in the three-ingredient base.
- Salt
- Black pepper
- Garlic powder
- Paprika
- Dried herbs
Equipment you will need
- Food processor or blender
- Baking tray
- Parchment paper
- Clean kitchen towel or paper towels
- Spoon or spatula
- Wire cooling rack
How to make chickpea breakfast buns, step by step
Follow these six steps for soft, golden buns. Drain the chickpeas well, since extra water is the most common cause of soggy buns.
Step 1: Prepare the oven
- Preheat the oven to 180°C (350°F).
- Line a baking tray with parchment paper.
Step 2: Drain the chickpeas well
- Drain and rinse the chickpeas, then pat them dry with a clean kitchen towel.
- Removing excess water helps the buns hold their shape and prevents a soggy texture.
Step 3: Blend the ingredients
- Add the chickpeas, eggs and baking powder to a food processor or blender.
- Blend until smooth, scraping down the sides as needed.
- The mixture should be thick enough to spoon onto a baking tray. If it seems unusually thin, let it stand for 5 minutes before shaping.
Step 4: Shape the buns
- Divide the mixture into 6 portions on the prepared tray.
- Use the back of a spoon to shape each portion into a small, rounded bun.
- Leave space between the buns so they bake evenly.
Step 5: Bake
- Bake for 20-25 minutes, until the buns are set, lightly golden and cooked through.
- The centers should not look wet or eggy. If needed, bake for another 3-5 minutes.
Step 6: Cool and serve
- Let the buns cool on the tray for 5 minutes, then transfer them to a wire rack.
- Allow them to cool slightly before slicing. This helps them firm up.
How to tell when the buns are done
- Color: The tops should be lightly golden, and the edges slightly darker.
- Touch: The buns should feel set and firm, not wet or jiggly.
- Center: Cut one open. The inside should be moist but not raw or eggy.
- Toothpick: A toothpick in the center should come out clean or with a few dry crumbs.Print
Easy 3-Ingredient Chickpea Breakfast Buns
Ingredients
Scale- 1 can (400 g / 14 oz) chickpeas, drained and rinsed
- 2 large eggs
- 1 teaspoon baking powder
Optional seasonings
These are extras and are not included in the three-ingredient base.
- Salt
- Black pepper
- Garlic powder
- Paprika
- Dried herbs
Equipment you will need
- Food processor or blender
- Baking tray
- Parchment paper
- Clean kitchen towel or paper towels
- Spoon or spatula
- Wire cooling rack
Instructions
Follow these six steps for soft, golden buns. Drain the chickpeas well, since extra water is the most common cause of soggy buns.
Step 1: Prepare the oven
- Preheat the oven to 180°C (350°F).
- Line a baking tray with parchment paper.
Step 2: Drain the chickpeas well
- Drain and rinse the chickpeas, then pat them dry with a clean kitchen towel.
- Removing excess water helps the buns hold their shape and prevents a soggy texture.
Step 3: Blend the ingredients
- Add the chickpeas, eggs and baking powder to a food processor or blender.
- Blend until smooth, scraping down the sides as needed.
- The mixture should be thick enough to spoon onto a baking tray. If it seems unusually thin, let it stand for 5 minutes before shaping.
Step 4: Shape the buns
- Divide the mixture into 6 portions on the prepared tray.
- Use the back of a spoon to shape each portion into a small, rounded bun.
- Leave space between the buns so they bake evenly.
Step 5: Bake
- Bake for 20-25 minutes, until the buns are set, lightly golden and cooked through.
- The centers should not look wet or eggy. If needed, bake for another 3-5 minutes.
Step 6: Cool and serve
- Let the buns cool on the tray for 5 minutes, then transfer them to a wire rack.
- Allow them to cool slightly before slicing. This helps them firm up.
