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  • María Fernanda López

Hearty Hemp Seed Buns (Gluten, Nut & Dairy Free)

One thing is for sure, a good bun is always a good side dish! No matter what time of the year I thing we can agree that they go with any occasion, and since Thanksgiving is around the corner these Hearty Hemp Seed Buns are the perfect addition to your holiday dinner.

These Hearty Hemp Seed Buns are easy to make, tasty and with a great amount of nutrients thanks to all the seeds included were! So if you compare these buns to the conventional ones these will provide natural nutrients (not artificially added) such as zinc, magnesium, selenium, B vitamins.

For this recipe I didn't added any nuts, gluten or dairy! So if you have someone in your family that has problems digesting any type of these foods I've got your back! Instead I used fun and simple ingredients.

Hearty Hemp Seed Buns Ingredients:

  • Pork panko

  • Coconut flour

  • Real salt

  • Black pepper

  • Baking powder

  • Organic eggs

  • Coconut oil

  • Bone broth or water

  • Eaton Hemp - Sea Salt (PURELYHL for 20% discount)

  • Sunflower seeds

  • Dried parsley

  • Dried garlic powder

So, you can see that these buns are simple and they are so nourishing! All of those ingredients serve a delicious and nourishing purpose! Also, it's my first time baking with pork panko, basically just pork rinds finely crushed, and they added a great flavor to these buns! Can't wait to bake some more recipes!

Other essential ingredients of this recipe are the seed! I decided to use Eaton Hemp Seeds, that compared to other hemp seeds the shells are still on and they are crunchier, tastier! I used their Himalayan Salt ones but their Ancho Chili BBQ ones are also mind blowingly delicious! You can also use discount code "PURELYHL" for A 20% discount!

Easy peasy, ONLY FOUR STEPS!

  1. Preheat the oven at 350F.

  2. In a bowl mix all the dry ingredients.

  3. Add eggs and bone broth, incorporate well into the mix.

  4. Pour the mix into 12 silicone muffin cups and bake for 24 minutes.

You can also see that these are ideal for this busy time of the year, really any time of the year, they re extremely easy to make. You can also keep them in the freezer and heat them whenever you are going to serve them!

This recipe bakes 12 servings and each one has only 1.9 net carbs and 6.9 grams of protein! They are just amazing, thanks for all the nutrient dense ingredients here, you and your family are going to love them!

I enjoyed these along with some cauliflower mash, alone or along with some Creamy Tomato Bone Broth or Broccoli Cheddar Bone Broth from Power Provisions, and even gravy! The ideas are endless and perfect for this cozy food season!

And for the recipe you'll only need:

  • Oven

  • Mixing bowl

  • Measuring cup

  • Muffin containers

That's it! You can even use your food processor if you prefer too but that's totally optional, I did it manually and it took me less than 10 minutes to prepare without considering the 24 minutes in the oven!

Save this recipe for later, this is also freezer friendly, perfect to grab and heat! Try your air fryer... yum! Anyways, enjoy the recipe!

With love,



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Hearty Hemp Seed Buns

By María Fernanda López

Serves 12


  • 1 cup of pork panko

  • 1/2 cup of coconut flour

  • 1 tsp of real salt

  • 1/4 tsp of black pepper

  • 1 tsp of baking powder

  • 4 organic eggs

  • 1/3 cup of coconut oil

  • 3/4 cup of bone broth or water

  • 1/2 cup of Eaton Hemp - Sea Salt (PURELYHL for 20% discount)

  • 1/4 cup of raw sunflower seeds

  • 1 tbsp of dried parsley

  • 1/4 tsp of dried garlic powder


  1. Preheat the oven at 350F.

  2. In a bowl mix all the dry ingredients.

  3. Add eggs and bone broth, incorporate well into the mix.

  4. Pour the mix into 12 silicone muffin cups and bake for 24 minutes.


Nutritional Information (per serving 160 kcal)

Fat: 12.8g

Carbs: 4.7g

Fiber: 2.8g

Net Carbs: 1.9g

Protein: 6.9g


This post contains affiliate links.

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