Vegan Whole Wheat Sweet Potato Buns
Do you struggle to find healthy whole grain burger buns that aren't full of all kinds of highly processed ingredients? This Whole Wheat Sweet Potato Burger Bun recipe is loaded with nutrition and has only 6 whole food ingredients. Perfect for your favorite veggie burger or breakfast sandwich. • Dr. Greger's Research on Long Term Gluten-Free Diet Effects
Equipment
Ingredients
- 1 tbsp yeast
- ½ cup warm water
- 1 tsp date syrup or maple syrup
- 2 cups whole wheat flour
- ½ cup sweet potato mashed
- 1 tsp Braggs liquid aminos or low sodium tamari
- sesame seeds optional
Instructions
- Dissolve the yeast and date syrup with the warm water in a mixing bowl and let it sit for at least 5 minutes so the yeast can activate.
- Stir in the whole wheat flour, mashed sweet potato and Braggs liquid aminos until everything is mixed together.
- Knead the dough on a lightly floured clean countertop for a few minutes, adding a little flour as you go to keep it from sticking to the counter.
- Place dough back into the mixing bowl and cover lightly with a tea towel. Let it sit for an hour or until it has doubled in size.
- Once doubled, divide into four pieces and shape into round balls.
- Place balls onto a parchment lined baking tray and press into burger sized buns using slightly wet hands so that they don't stick.
- Cover buns with a tea towel and let rise for 30 minutes.
- Optional: Sprinkle the sesame seeds on top of each bun and tap lightly so that they stick to the dough.
- Bake at 350°F for 20 minutes.
Tip
- Make a double batch and freeze the extras.
Nutrition
Calories: 226kcalCarbohydrates: 48gProtein: 9gFat: 2gSaturated Fat: 0.3gPolyunsaturated Fat: 1gMonounsaturated Fat: 0.2gSodium: 12mgPotassium: 287mgFiber: 7gSugar: 2gVitamin A: 2364IUVitamin C: 0.4mgCalcium: 28mgIron: 2mg
Bake at 350° for 20 minutes? Maybe it’s in the video.
Yes
Baking instructions?
The recipe is fixed now. 350 for 20 minutes
Thank you so much for this recipe! <3 Your channel is amazing!
I don’t see a link for the bean burger recipe.
https://plantbasedcookingshow.com/2022/02/19/black-bean-burgers/
I’m assuming cook 350 degrees. Doesn’t specify
Going to make these today! I don’t know if I missed something in the recipe or not, but if I hadn’t watched the video, I would not know to leave the buns for another 30 minutes before baking AND the recipe does not show the oven temp or bake time. All of that is part of the video though so I’m not sure if that was intentional or not. Either way, I look forward to trying this recipe!
You recipe is missing the last step – setting the oven and baking the buns.
Hi Jill, I watch you on YouTube on my TV and love your videos. Want to try your two ingredient flat bread and will some day soon. However, I am wondering since I have to do gluten-free if there is another product I can use in place of whole wheat flour. I am unable to prepare this healthy recipe unless I can come up with a gluten-free flour for the Vegan Whole Wheat Sweet Potato Buns. Thank You!
Peace and blessings,
Jeanette
Do you have a suggestion for a gluten-free alternative, by any chance? I’ve got regular flour sub but not sure how that would need any additional adjustments compared to whole wheat? Suggestions???
Can you substitute oat flour for whole wheat flour?
No
These were so easy and tasty, but mine came out quite dense and dry. My yeast was not the freshest, but seemed to do it’s job. Could that be why the rolls were so dense or is that the way they’re supposed to be?
They are pretty dense. About the dryness, I’m not sure. It could be the moisture level of the sweet potato. You can always add a tiny bit more liquid in the beginning and see if that helps.
Made these and they were awesome! Made again with added cinnamon, raisins and maple syrup…AMAZING!
Hi. Is it ok to use canned sweet potato? I’m thinking it might have a bit more liquid.
Yes, it works just fine.
Hi. I just made these and about to put in the oven. First time trying it and I can’t wait to taste. Quick question: If I make a double batch to freeze, do I freeze the dough before baking, or freeze the baked rolls. Thank you!!!
I haven’t tried freezing them but I would try baking them first
Hello Jill. You said “NO” to replacing the WHEAT FLOUR with OAT FLOUR … is there another Gluten Free Flour that would still work well ?? Have you ever tried the Oat Flour … just curious, as I sub it for many WHEAT FLOUR recipes … and would I maybe “ADD” something to it IF I use the Oat Flour to make it work better. Would LOVE your Advise on this! Thank You! ?
Honestly Tamela, it has been a while since I came up with that recipe so I don’t completely remember why I said no to subbing the wheat flour for oat flour. I know I tried using oat flour because I use oat flour for everything but it didn’t work for this recipe. Not sure why it didn’t work but I remember them being very dry and crumbly.Not really sure how to remedy this, sorry.
Hello,
Is maple syrup okay in the whole food plant based eating? I thought the only sweeteners allowed are whole fruits such as dates, bananas raisins and others.
Please advise when you have a moment.
Maple syrup is ok in plant based eating but I don’t use it because it doesn’t have any fiber in it. I always spikes my blood sugar.