This is an amazing recipe for low-FODMAP, gluten-free, yeast-free cinnamon rolls, made even better by a caramel pecan topping. These pecan sticky buns are quite easy to make, and taste light, tender, and delicious.
A true decadence, save this recipe for a special occasion like the holidays, Mother’s Day, Valentine’s or another treat. You will be licking your fingers for a while after this one!
I love the convenience of making these low-FODMAP Pecan Sticky Buns in a muffin tin, then turning them out as a personal sized treat. Super easy.
For a standard yeast-based cinnamon roll, see my Gooey Low-FODMAP Cinnamon Rolls (with yeast). Or try my Low-FODMAP Cinnamon Roll Cookies with Coffee Cream Cheese Glaze, and Low-FODMAP Microwave Cinnamon Rolls for other options. SO GOOD.
You may also love my:
- Low-FODMAP Snickerdoodle Cookies
- Low-FODMAP Hazelnut Cake with Espresso Buttercream
- Low-FODMAP Maple Cinnamon French Toast Casserole
- Low-FODMAP Soft Apple Spice Cookies
- Beautiful Low-FODMAP Hummingbird Cake
- Low-FODMAP Pecan Cinnamon Muffins
- Low-FODMAP Snickerdoodle Loaf
Or check out over 600 more low-FODMAP recipes on the blog! IBS-friendly.
Be healthy and happy,
Rachel Pauls, MD
Low-FODMAP & Gluten-free Pecan Sticky Rolls/Buns (Yeast Free!)
Dr. Rachel Pauls presents a classic recipe for low-FODMAP and gluten-free Pecan Sticky Rolls (or Buns). No yeast, easy and delicious. IBS-friendly!
- Prep Time: 30 minutes
- Cook Time: 25 minutes
- Total Time: 55 minutes
- Yield: 12 servings 1x
- Category: Baked Goods, Breakfast
- Method: Baking
- Cuisine: American
- Diet: Gluten Free
Ingredients
Scale
For the Topping:
- 6 tablespoons unsalted butter
- 1/2 cup light or dark brown sugar, packed
- 1/4 cup granulated sugar
- 1/4 cup pure maple syrup, or dark corn syrup (I used corn syrup)
- 1/2 teaspoon kosher salt
- 1 teaspoon vanilla
- 1/4 cup heavy cream, or canned coconut cream*
- 1/2 cup (70g) pecans, roughly chopped (can omit if desired)*
For the Dough:
- 3 and 1/2 cups low-FODMAP, GF flour, plus additional for rolling dough*
- 1 and 1/2 teaspoons xanthan gum (omit if your blend already contains it)
- 1/2 cup granulated sugar
- 4 teaspoons baking powder
- 3/4 teaspoon baking soda
- 1/4 teaspoon kosher salt
- 8 tablespoons unsalted butter, melted and cooled
- 2 large eggs, at room temperature, lightly beaten
- 1 cup low-FODMAP milk, mixed with 1 teaspoon vinegar
- 2 teaspoons vanilla extract
- Baking spray
For the Roll Filling:
- 3/4 cup light brown sugar
- 1 tablespoon ground cinnamon
- 1/8 teaspoon kosher salt
- 3 tablespoons unsalted butter, melted and cooled
Instructions
- Preheat your oven to 375°F and place rack in center of oven
- Lightly grease a 12-cup muffin pan with baking spray and set it on top of a foil-lined sheet pan (to catch drips)
- In a small saucepan, prepare the topping: Combine the butter, brown sugar, granulated sugar, maple syrup or corn syrup, and salt
- Heat over medium heat until butter is melted, sugar is dissolved, and mixture is well-combined (do not boil), about 3 minutes
- Remove from heat and whisk in the heavy cream (or coconut cream), and vanilla and set aside for now
- In a mixing bowl, whisk together your low-FODMAP flour, xanthan gum, granulated sugar, baking powder, baking soda, and salt
- Add the melted butter, and eggs and mix with a spoon or spatula, then stir in the low-FODMAP milk/vinegar a little at a time, followed by vanilla until the liquid is absorbed
- Knead dough in the bowl by hand until just smooth, about 30 seconds. If dough is still sticky or wet, add flour, a bit at a time, until it is smooth
- Lightly sprinkle LF flour on a large piece of parchment paper
- Roll the dough out to a 12 by 15-inch, 1/4-inch thick, rectangle, between 2 pieces of parchment
- The parchment paper should be 12 inches wide, so use that as a guide. Trim and shuffle the dough toward the center to get the shape you want
- In a medium bowl, whisk your brown sugar, cinnamon, and salt for the filling
- Brush the surface of the dough with the 3 tablespoons of melted butter, and spread the sugar mixture over the dough, leaving about 1/4-1/2 inch at the edges uncoated
- Roll up the dough tightly to create a log that is 12-inches long (you will roll from the 12-inch side), using the parchment paper to help lift the dough
- Take the cooled topping mixture, and spoon it among the muffin cups, about 1-2 tablespoons per well
- Evenly sprinkle the chopped pecans over the topping mixture, if using
- Begin cutting the rolls, separating into 12 (about 1-inch each). Place the rolls above the topping in the muffin tin, and lightly press down. They may seem large, and overfill the sides, that is OK
- Put the muffin tin on your foil-lined sheet pan, and bake about 20-25 minutes until puffed up, dry to the touch, and lightly golden
- Do not over bake, as the caramel topping can become burnt
- Remove to a rack, allow to cool for about 5-10 minutes, then gently invert onto your sheet pan
- I swapped my foil lining with parchment, and carefully flipped the tin while holding the sheet pan over it
- Serve warm
Notes
- Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of testing
- Note: This is a rich dessert with a lot of butter and sugar in the recipe. Pay attention to your personal tolerances to these items, as you may wish to consume less than a full portion size
- There are naturally low levels of lactose in butter
- Heavy cream and coconut cream are low-FODMAP in ¼ cup servings
- Pecans are low-FODMAP in 30g servings
- I always use Authentic Foods GF Classical Flour, due to my bake off!
- Low-FODMAP milks include lactose- free whole milk, or almond milk
- You will use 4 teaspoons of baking powder- it is more than usual!
