I do not advocate eating bread. Not whole-wheat bread, not sourdough bread and not even Ezekiel bread. It is not a healthy food, no matter which way you choose to slice it. It is basically just empty (highly processed and almost always GMO) carbohydrates, and any nutrients the “healthier” versions contain are unusable to the body. Not to mention the harm grains (in particular gluten-containing grains such as wheat) cause to the gut-lining, immune-system, nervous system, brain, tummy bloating etc. So, it really is just not worth eating on any level. Not even occasionally.

Having established this (yet again) I will now post a bread recipe! As I’ve said before, many people transitioning to a real food way of eating find it inconceivable that they will be able to survive without their favorite dietary staples (bread, pizza, pasta etc), and so offering them a less unhealthy option is often a good stepping stone towards better health. And these buns are a perfect stepping stone. Plus, they are WAY more yummy than any conventional bread I’ve ever tasted.

The recipe is based on the same one as the pizza dough I posted a couple weeks ago, so it uses Tapioca Flour, and these little buns are the perfect crunchy-on-the-outside-chewy-on-the-inside texture.

Once again, I would not call these nutrient-dense “health-foods” in any way shape or form. Enjoy them as an occasional treat!

Primal Brazilian Cheese Buns
Yields 15
A great gut-friendly alternative to regular bread roles when you just HAVE to have bread
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Prep Time
15 min
Cook Time
20 min
Prep Time
15 min
Cook Time
20 min
  1. 1 1/2 cups plus 1/2 cup tapioca flour/starch
  2. 1/2 cup full fat milk
  3. 1 Tbsp grassfed butter
  4. 1 egg
  5. 3/4 cup grated hard cheese (parmesan or sharp cheddar work well)
  6. 1/2 tsp sea salt
  1. 1. In a saucepan heat milk with butter and salt. Heat till almost (but not quite) bubbling)
  2. 2. Place 1 1/2 cups tapioca starch in a large bowl and add the milk mixture. Combine into a dough - it should all come together nicely. Allow to cool
  3. 3. Preheat oven to 400 degrees F
  4. 4. Once dough is cool, add the egg, and combine. It will be a sticky mess at this point, so I just use my hands and enjoy the texture!
  5. 5. Once combined, add cheese and salt. It will probably still be a sticky mess at this point
  6. 6. Slowly add more tapioca starch until it starts to become a workable dough - you may or may not need the whole of the remaining 1/2 cup, but I did. I will eventually come together so be patient!
  7. 7. Once the dough is workable, form into little 1" balls and place on a baking tray. I would definitely keep them small so that they cook well throughout
  8. 8. Bake for 15-20 minutes, or until golden brown
  9. 9. Store in an airtight container. They last a few days, but will be better heated when you want to enjoy them
  1. These will be crispy on the outside and pretty chewy on the inside - this is because of the tapioca starch. They will not feel like regular bread rolls that are fluffy throughout. Having said these, they are WAY more tasty (not to mention better for your gut) than regular bread rolls!
Adapted from The Domestic Man
Adapted from The Domestic Man
Crossfit Brit http://www.crossfitbrit.com/