Paleo Buns/Rolls


Sometimes I truly miss bread. Not often, but there are those times. Like when I’m staring at a bun-less burger. Depressing. The depression turned to motivation to develop a bun recipe. I had made them previously in roll form but they weren’t quite right. With a few alterations, I am happy to say that I got it right and they are wonderful. I’m sure you will enjoy them.  Basically anything you would normally use a bun for, this is a great grain-free/nut-free substitute.

If you are unfamiliar with arrowroot powder/starch, it acts just like any other starch would when cooking (as a thickener) but won’t wreak havoc on your digestive system. It’s actually EXTREMELY digestible for most people. Most health food stores will have it. But I got mine at Hy-vee in the health food section, so check your main grocery stores first! The main brand you will find is Bob’s Red Mill. Tapioca starch/flour is a substitute if you can’t find arrowroot.

These are suuuuper easy to make and are guilt free.  I ate mine with a homemade burger tonight topped with avocado, bacon, onion, honey-sweetened BBQ sauce and mustard.  It was fricken amazing. I inhaled it. And my belly is happy. And yours will be too!



Paleo Buns/Rolls


Makes about 10 small rolls or 5 large buns


  • 1 cup arrowroot powder/starch
  • ¼ cup + 3 tbsp of coconut flour
  • 1 tsp sea salt
  • ½  tsp baking powder
  • ¼  tsp baking soda
  • 1 egg
  • ½ cup water (room temp)
  • ¼ cup coconut oil (melted)
  • ¼ cup extra virgin olive oil


Preheat the oven to 350 degrees.

Begin by mixing your dry ingredients in a large bowl. Then in a separate bowl, whisk the egg and add the ½ cup of water to it. Add that to your dry mixture and stir briefly.

Finally, add the melted coconut oil and extra virgin olive oil to the mixture and stir well to combine. It’s ok if it doesn’t mix perfectly. There may still be some lumps since it will be fairly dry dough.

Line a baking sheet with parchment paper and using your hands, form small buns with the dough about 1 inch thick.  If you are doing rolls instead of buns, roll much smaller buns and keep them in a ball shape (basically don’t flatten the tops like you would the buns).

Bake in the oven for about 22-25 minutes or until they are a slight golden brown on top.  Take them out of the oven and let them rest for about 10 minutes before cutting into one.


**They are not the MOST stable buns so if you going to cut it in half, use a serrated knife and be gentle 🙂




Rotisserie-Style Whole Chicken

I’d be willing to bet a lot of money that you all have purchased one of those lovely rotisserie chickens from (insert your supermarket) in the past. Or maybe you still do. I won’t judge you. They are deeeeeelicious. But have you ever read the ingredients on the package? Ugh. You can make it just as tasty at home without all the crap. And in the crockpot! Sounds crazy, right? Just go with me on this one.

This is super easy to do. But there is one direction you MUST follow if you want your chickie to have that rotisserie-type of crisp skin on it. Put the lid on, and LEAVE IT ALONE. Like don’t even check on it. At all.  I am thee worst at this when I am doing crockpot dishes and I am home while it is cooking. I get up like every 15 minutes and check on it like something drastic was supposed to have changed. Silly. The key to any crockpot dish is to keep that lid on and not let all the heat escape.  Sooooo my way to completely avoid my constant checking in on my chickie is to cook it when I am asleep or gone for a long period of time.  What I did was put it in the crockpot at midnight and woke up around 8 and it was perfect. And that wasn’t even planned, guys. It just happened.  You’re welcome.

P.S. I don’t have a photo for this because I ripped it apart WAY too fast. Whoops.



Rotisserie-Style Whole Chicken

 Serves about 4

  • 1 whole chicken (4-5 lbs)
  • 2 tsp of sea salt
  • ½ tsp of black pepper
  • ½ tsp of paprika
  • 1 tsp of onion powder
  • 1/2 tsp sage
  • 1 tsp of cumin
  • 2 tsp of garlic powder
  • ½ tsp of rosemary
  • 1 yellow onion (quartered)
  • 3 garlic cloves (smashed)

Mix all the seasonings together in a small bowl. Cut up the onion and smash your garlic. Place inside the bird’s cavity. Dry the outside of the bird and rub the dry seasoning mix all over. Try not to miss any spots! Place inside your slow cooker. Cook on LOW for about 8 hours. Leave it alone! 🙂 It should be basically falling off the bone when it’s ready.