3-Ingredient Sweet Potato Flatbread Buns Gluten-Free

This 3-Ingredient Sweet Potato Flatbread Buns recipe is your easy, go-to gluten-free bread alternative! Made with sweet potatoes, mozzarella cheese, and egg, these buns bake up golden brown and savory. Perfect as sandwich buns with lettuce, tomato, and turkey, a pizza crust, or for dipping in homemade ranch, they’re simple, delicious, and versatile.

Sweet potato flatbreads sandwich on a white plate.

This 3-Ingredient Sweet Potato Flatbread Buns recipe is everything you need for a go-to gluten-free bread alternative that’s savory, versatile, and super easy to make. With just sweet potatoes, mozzarella cheese, and egg, these flatbread buns come together quickly and bake up to a perfect golden brown, making them a hit in any kitchen. As a home cook and gentle foodie, I make these buns all the time, and I’m excited to share how you can use them for everything from sandwich buns with lettuce, tomato, and turkey to a quick pizza crust topped with your favorite ingredients.

With minimal ingredients and some time-saving tips, this recipe keeps things simple without sacrificing flavor. Whether you’re serving them for lunch, dinner, a savory snack, or even dipped in homemade ranch, these buns are bound to become a staple! I include directions for baking them in the oven or in an air-fryer.

YouTube video

Why You’ll Love This Sweet Potato Protein Bun Recipe

  • Only Three Major Ingredients: With sweet potatoes, cheese, and egg, these buns are as easy as it gets.
  • Versatile Bun Alternative: Perfect for sandwiches, burgers, or enjoying with dips.
  • Simple Seasoning: Customize with Everything Bagel Seasoning or a savory garlic blend.
  • Gluten-Free: Enjoy without worrying about gluten.
Sweet potato flatbreads on a piece of parchment paper.

Ingredients & Substitutions

Here is everything you need to make the best 3-Ingredient Sweet Potato Bread recipe:

Mashed Sweet Potatoes: You can use any variety of sweet potatoes. Regular potatoes, including russet, golden, and red potatoes, would also work.

Large Egg: The egg binds the cheese and sweet potato together and adds moisture, flavor, and more protein. You can also try these egg substitutions…

Flaxseed “Egg”: Mix 1 tablespoon of ground flaxseed with 3 tablespoons of water and let it sit for 5-10 minutes until it thickens.

Chia Seed “Egg”: Similar to the flax egg, mix 1 tablespoon of chia seeds with 3 tablespoons of water and let it sit until it forms a gel-like consistency. This will help bind the ingredients.

The flavor will be slightly different with either of these options.

Mozzarella Cheese: You can use any shreddable cheese you like, including cheddar cheese, Monterey jack cheese, or pepper jack cheese for a sharper flavor. You can also use a shredded dairy-free cheese alternative, like almond-based or coconut-based cheese shreds. These can melt similarly to regular cheese and add structure to the buns. You can omit the cheese, but it will alter the flavor and texture slightly. Or you can add a few tablespoons of almond flour instead of the cheese to provide structure. This will make the buns slightly more bread-like.

Everything Bagel Seasoning: This is optional but adds delicious savory flavor. You can replace it with your favorite seasonings for a different variety.

Garlic Powder, Onion Powder, Sesame Seeds, and Poppyseeds: You can add these instead of using Everything Bagel Seasoning.

Sweet potato flatbreads sandwich on a sheet of parchment paper.

How to Make My Sweet Potato Flatbread Recipe

Here are easy, detailed, step-by-step instructions for making my sweet potato buns. The instructions are also repeated in the recipe card at the bottom of this blog post.

How do I avoid a bitter aftertaste?

Everything Bagel Seasoning contains larger flakes of onion and garlic that can burn and leave a bitter aftertaste if sprinkled on top of the buns for the entire baking time.

Seasoning Option 1: Add the garlic powder, onion powder, and salt to the mix. Sprinkle sesame seeds and poppy seeds over the top of the buns before they bake.

Seasoning Option 2: Add the Everything Bagel Seasoning to the tops of the buns half-way through baking so they only bake for the second half of the bake time.

Step 1: Cook the Sweet Potatoes

Steaming Method: Peel and dice 1 sweet potato. Place a steamer basket in a sauce pan and fill it with water to the bottom of the basket. Place the diced sweet potatoes inside the basket, cover with the lid, and cook at medium heat for 20 minutes or until fork tender. Drain and allow the sweet potatoes to cool to room temperature.

Oven-Baked Method: Preheat the oven to 400°F (200°C). Wash and dry the sweet potato, then poke a few holes with a fork. Place it on a baking sheet and bake for 45-60 minutes, until a fork slides in easily. Let it cool slightly, then scoop out the soft insides to use in your recipe.

Place your cooked sweet potato in a bowl and mash with a potato masher or fork until smooth.

Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.

Steaming sweet potatoes in a sauce pan with a steamer basket.
Measuring out 1 cup of mashed sweet potatoes.

Step 2: Shape and Bake the Flatbreads

In a bowl, combine the mashed sweet potatoes, egg, shredded mozzarella, and salt. Mix until well combined.

Scoop out 4 portions of the mixture and shape them into bun-sized rounds roughly .25 inches thick on the baking sheet.

Seasoning Option 1: Lightly sprinkle coarse sea salt, sesame seeds and poppy seeds over the top of the buns.

Bake for 22-24 minutes or until the tops begin to brown.

Seasoning Option 2: Bake the buns for 10 minutes, remove from the oven, and sprinkle with Everything Bagel Seasoning. Then bake for an additional 12-14 minutes until the tops begin to brown.

Remove the bread from the oven and let it cool in the pan for 10 minutes. Then, transfer it to a wire rack to cool completely.

Bake in an air fryer: Divide the mixture into 4 portions and spread on a piece of parchment paper cut to the size of the air fryer basket. Bake at 400ºF for 10 minutes. Then carefully remove the parchment paper from the basket, flip the patties over with a spatula, lower the parchment paper and buns back into the air fryer, and bake for another 5 minutes or until golden brown.

Let the buns cool slightly before serving or slicing.

Adding mashed sweet potatoes to the egg in a mixing bowl.
Adding seasonings to the sweet potato mix.
Spread sweet potato mixture into a bun shape on a sheet pan.
Sprinkling sesame seeds on sweet potato buns.
Sweet potato flatbreads sandwich on a white plate.

Expert Recipe Tips

Get That Perfect Texture: Make sure your sweet potato mash is nice and thick (not too watery), so your buns hold together well and bake up fluffy!

Use Fresh Cheese If You Can: Shredded cheese from the block melts better and blends beautifully into the dough.

Season It Up: Don’t be shy with the toppings! Everything Bagel Seasoning is awesome, but feel free to try garlic powder, Italian herbs, or even a pinch of smoked paprika for extra flavor.

Delicious Sweet Potato Bun Serving Suggestions

  • Sandwich Star: These buns are perfect as a low-carb, gluten-free sandwich base—stack ‘em up with your favorite fillings!
  • Better Burger Buns: Swap out your usual burger buns with these for a flavorful, healthy twist.
  • Great With Dips: Serve these with guacamole, hummus, or your favorite dip for a snack that’s both satisfying and tasty.
  • Avocado Toast, Reimagined: Try topping with some creamy avocado and a sprinkle of salt for a quick and delicious bite.
  • Breakfast Boost: Add a fried egg, a slice of tomato, and maybe a sprinkle of herbs for a breakfast you’ll love.
  • Mini Pizzas: Just add a little marinara sauce, sprinkle some cheese on top, and bake for a few minutes—instant mini pizzas!

Fridge-Friendly: Store these buns in an airtight container, and they’ll stay fresh in the fridge for up to three days.

Freezer-Ready: Wrap each bun individually and freeze for up to a month. Just thaw and reheat for a quick, easy meal!

Toaster-Worthy: Reheat these in a toaster or oven for a few minutes to bring back that freshly baked texture.

Can I use a different cheese in homemade sweet potato flatbreads?
Absolutely! Try cheddar, gouda, or even a dairy-free cheese if you’re keeping it vegan or just want to change up the flavor.

How do I keep my sweet potato protein buns from getting too soft?
A thick sweet potato mash is key here! If it’s on the wet side, you might want to bake them a little longer for firmness.

Can I make these easy sweet potato buns vegan?
Yes, you can! Swap the egg with a flax egg (just a mix of ground flaxseed and water) and choose a vegan cheese. Super easy!

What other toppings can I use besides Everything Bagel Seasoning?
So many options! Try sesame seeds, a dash of garlic powder, or even Italian herbs for a little extra flavor boost.

Can I use canned sweet potato puree?
You can, but make sure to check the moisture level since canned puree can be wetter. Strain it a bit if needed, or add a touch more cheese to keep things together.

Sweet potato flatbreads sandwich on a white plate.

3-Ingredient Sweet Potato Flat Bread Buns Recipe

Gluten-Free diet-friendly recipe
Keto diet friendly recipe
This 3-Ingredient Sweet Potato Flatbread Buns recipe is your easy, go-to gluten-free bread alternative! Made with sweet potatoes, mozzarella cheese, and egg, these buns bake up golden brown and savory. Perfect as sandwich buns with lettuce, tomato, and turkey, a pizza crust, or for dipping in homemade ranch, they're simple, delicious, and versatile.
5 from 4 votes
Servings 2
Prep Time 5 minutes
Cook Time 20 minutes
Total Time 25 minutes

Ingredients
  

  • 3/4 cup mashed sweet potatoes
  • 1 egg
  • 50 grams mozarella cheese (shredded)
  • 1/4 teaspoon salt
  • 1/4 teaspoon everything bagel seasoning

Second Seasoning Option:

  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon salt
  • 1 teaspoon sesame seeds
  • 1/2 teaspoon poppy seeds

Instructions
 

  • How do I avoid a bitter aftertaste?
    Everything Bagel Seasoning contains larger flakes of onion and garlic that can burn and leave a bitter aftertaste if sprinkled on top of the buns for the entire baking time.
    Seasoning Option 1: Add the garlic powder, onion powder, and salt to the mix. Sprinkle sesame seeds and poppy seeds over the top of the buns before they bake.
    Seasoning Option 2: Add the Everything Bagel Seasoning to the tops of the buns half-way through baking. Then they only bake for 10 minutes and do not burn.
  • Cook the Sweet Potatoes:
    Steaming Method: Peel and dice 1 sweet potato. Place a steamer basket in a sauce pan and fill it with water to the bottom of the basket. Place the diced sweet potatoes inside the basket, cover with the lid, and cook at medium heat for 20 minutes or until fork tender. Drain and allow the sweet potatoes to cool to room temperature.
    Oven-Baked Method: Preheat the oven to 400°F (200°C). Wash and dry the sweet potato, then poke a few holes with a fork. Place it on a baking sheet and bake for 45-60 minutes, until a fork slides in easily. Let it cool slightly, then scoop out the soft insides to use in your recipe.
    Place your cooked sweet potato in a bowl and mash with a potato masher or fork until smooth.
    Preheat your oven to 375°F (190°C) and line a baking sheet with parchment paper.
  • In a bowl, combine the mashed sweet potatoes, egg, shredded mozzarella, and salt. Mix until well combined.
    Scoop out 4 portions of the mixture and shape them into bun-sized rounds roughly .25 inches thick on the baking sheet.
  • Seasoning Option 1: Lightly sprinkle coarse sea salt, sesame seeds and poppy seeds over the top of the buns.
    Bake for 22-24 minutes or until the tops begin to brown.
    Seasoning Option 2: Bake the buns for 10 minutes, remove from the oven, and sprinkle with Everything Bagel Seasoning. Then bake for an additional 12-14 minutes until the tops begin to brown.
    Remove the bread from the oven and let it cool in the pan for 10 minutes. Then, transfer it to a wire rack to cool completely.
  • Bake in an air fryer option: Divide the mixture into 4 portions and spread on a piece of parchment paper cut to the size of the air fryer basket. Bake at 400ºF for 10 minutes. Then carefully remove the parchment paper from the basket, flip the patties over with a spatula, lower the parchment paper and buns back into the air fryer, and bake for another 5 minutes or until golden brown.
    Let the buns cool slightly before serving or slicing.

Video

YouTube video

Notes

Get That Perfect Texture: Make sure your sweet potato mash is nice and thick (not too watery), so your buns hold together well and bake up fluffy!
Use Fresh Cheese If You Can: Shredded cheese from the block melts better and blends beautifully into the dough.
Season It Up: Don’t be shy with the toppings! Everything Bagel Seasoning is awesome, but feel free to try garlic powder, Italian herbs, or even a pinch of smoked paprika for extra flavor.

Nutrition

Calories: 234kcalCarbohydrates: 29gProtein: 11gFat: 9gSaturated Fat: 4gPolyunsaturated Fat: 1gMonounsaturated Fat: 3gTrans Fat: 0.01gCholesterol: 102mgSodium: 877mgPotassium: 521mgFiber: 4gSugar: 6gVitamin A: 19440IUVitamin C: 3mgCalcium: 201mgIron: 2mg
Keyword avocado bread, bagel seasoning, keto, mozarella cheese, viral recipe
Did you make this recipe and love it?Please let me know in the comments below how it turned out 🙂

6 Comments

  1. These colourful sweet potato flatbreads were truly delicious. I couldn’t wait to make them and I was soon enjoying them with a delicious filling. They were slightly crispy along the outside edges and soft inside. My vegetarian daughter and her partner will love these when she visits. I know I will be making these on a regular basis as they are so versatile, thanks Nicole for another stunning easy recipe. Really super xx

  2. We had this for dinner tonight with home made chicken burgers! Was a very satisfying and satiating dinner and we will be making these again for sure.

5 from 4 votes

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