Plantain and Sweet Potato Buns with Carnitas

By: @mariehealthyhill Marie Hemphill

Looking for a healthy, delicious, and gluten-free way to enjoy sliders? These Plantain and Sweet Potato Buns are the perfect solution, offering a wholesome alternative to traditional bread buns. Paired with tender, citrusy carnitas, these buns are ideal for creating family-friendly sliders that align with various dietary needs, while still delivering comfort and flavor. 

Families with dietary restrictions often struggle to find gluten-free and anti-inflammatory alternatives that fit into their traditional meals. Both plantains (plátanos) and sweet potatoes (camote) are staples in Latin cuisine, making them the perfect ingredients for these slider buns. They are not only nutrient-dense but also culturally familiar, ensuring that your family can enjoy a meal that feels like home, while also being healthy.

These bun options are naturally gluten-free, dairy-free, and packed with essential vitamins and minerals. They serve as the perfect base for carnitas, but they can also be used with other proteins or vegetarian options, offering versatility and accessibility to families. This recipe showcases how simple ingredients can transform into a meal that fits effortlessly into your lifestyle, whether you’re looking for gluten-free, anti-inflammatory, or dairy-free options.  Bon appétit!

Roasted Smashed Plantain Buns

Roasting will give you crispier edges and a more robust texture than boiling alone, so it depends on your preference for texture.

Ingredients:

• 3 large green plantains (firm and unripe)
• 2 tbsp olive oil or avocado oil
• Salt, to taste
• 1 tsp garlic powder (optional)
• 1 tsp cumin (optional)

Directions:

1. Preheat oven: Preheat your oven to 425°F (220°C).
2. Peel and slice the plantains: Peel the plantains as described earlier, cutting them into 3-inch sections.
3. Optional parboil: To soften the inside, parboil the plantains in boiling water for 5-7 minutes. Drain and let them cool slightly.
4. Smash the plantains: Using the bottom of a glass, rolling pin or tortilla press, gently smash the plantains into 1/2 inch thick shapes.
5. Season: Brush both sides of the smashed plantains with olive oil or avocado oil, and sprinkle with salt, garlic powder, and cumin if desired.
6. Roast: Place the smashed plantains on a baking sheet lined with parchment paper or silpat. Roast for 15-20 minutes, flipping halfway through, until both sides are golden brown and crispy.
7. Assemble the sliders: Use the roasted plantain buns to assemble your pulled pork sliders.

Sweet Potato Medallions (Buns)

These sweet potato medallions are a hearty, slightly sweet alternative to bread buns and pair wonderfully with the savory pulled pork.

Ingredients:

• 2 large sweet potatoes (skin on for added texture and nutrients)
• 2 tbsp olive oil or avocado oil
• Salt, to taste
• 1/2 tsp smoked paprika (optional)
• 1/2 tsp garlic powder (optional)
• Fresh herbs for garnish (optional)

Directions:

1. Preheat the oven: Preheat your oven to 425°F (220°C).
2. Slice the sweet potatoes: Cut the sweet potatoes into 1/2-inch thick medallions.
3. Season the medallions: Toss the sweet potato slices in olive oil, making sure they are evenly coated. Sprinkle with salt, smoked paprika, and garlic powder for added flavor.
4. Roast the medallions: Place the seasoned sweet potato slices on a baking sheet lined with rack or alternate is parchment paper. Roast for 25-30 minutes, flipping halfway through, until the edges are crispy and the inside is soft.
5. Assemble the sliders: Use the roasted sweet potato medallions as buns for your pulled pork sliders. You can also add garnishes like pickled onions, slaw, or your herb mojo sauce.

InstaPot/Crockpot Express Pressure Cooker Carnitas Recipe

Ingredients:

• 2 lbs pork shoulder
• 1 large orange
• ½ fresh squeezed orange
• ¼ pineapple juice
• 1 lime, juiced
• 1 cup chicken broth or water
• 4 garlic cloves, minced
• 1 onion, quartered
• 1 tsp cumin
• 1 tsp dried oregano
• 1/2 tsp ground coriander
• 1/2 tsp cinnamon
• 1 bay leaf
• 1 tbsp olive oil or avocado oil
• Salt and black pepper to taste

Directions:

1. Season the pork: In a bowl, mix cumin, oregano, coriander, cinnamon, salt, and black pepper. Rub the pork chunks with the spice mixture.
2. Sear the pork: Turn on the sauté mode on your Instapot/Crockpot Express. Add the olive oil and sear the pork chunks until browned on all sides. Remove and set aside.
3. Cook the aromatics: Add the onion and garlic to the pot, sautéing until fragrant (about 2 minutes).
4. Add liquids and pork: Pour in the orange juice, lime juice, pineapple juice and chicken broth. Add the bay leaf and reserved orange peels for extra flavor.
5. Pressure cook: Close the lid, lock it and set the Instapot to pressure cook on high. For  Crockpot Express select meat option for high pressure cooking for 60 minutes. Allow the pressure to release naturally for about 20 minutes, then quick release any remaining pressure.
6. Shred and crisp the pork: Remove the pork from the pot and shred it using two forks. Strain some of the cooking liquid to keep and use with shredded pork. To achieve the traditional crispy texture, transfer the shredded pork to a baking sheet Drizzle some of the cooking liquid over the pork and broil in the oven for 5-7 minutes, until the edges are crispy.
7. Serve: Serve the carnitas with tortillas, rice or create sliders using sweet potato medallions or pressed crisp plantains.

Health Benefits of Plantain and Sweet Potato Buns

1. Plantains: High in fiber and potassium, plantains help regulate digestion and support heart health. Roasting them brings out their natural sweetness and crispiness, making them an ideal bun alternative.
2. Sweet Potatoes: Rich in beta-carotene and vitamin C, sweet potatoes offer anti-inflammatory benefits that support immune health. They are also high in fiber, promoting healthy digestion and satiety.

Why This Works

Using plantains and sweet potatoes for buns is not just a healthy choice—it’s a culturally relevant option that’s easy to prepare. These simple swaps make it possible for families to enjoy classic dishes like carnitas without compromising on health or flavor. Whether you’re aiming for a gluten-free lifestyle or seeking anti-inflammatory benefits, these buns fit seamlessly into meals, ensuring everyone at the table feels nourished and satisfied.