Gooey Low-FODMAP Cinnamon Bun Recipe; Gluten-free, Dairy-free

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Oh so good.  Low-FODMAP Cinnamon Buns are gooey, sweet and absolutely heavenly.

This recipe isn’t technically difficult, but it does require some patience.  Baking with yeast (and gluten-free) means that your choice of flour, temperature and measurements will really matter.  I find that my low-FODMAP, gluten-free flour choice shown below works best with this recipe.  I’ve also noted that the rising time can vary depending on the moisture and temperature that I place the low-FODMAP Cinnamon Buns in.  It could take as little as 45 minutes for this low-FODMAP dough to rise, and as much as 90 minutes.  So plan accordingly!

This special treat is totally worth the effort.  You will have gooey, sweet and soft low-FODMAP Cinnamon Buns that your whole family will love. I bet you can’t wait to taste that delicious low-FODMAP Cinnamon Bun core.  Yum.

Check out over 400 more low-FODMAP recipes on the blog, like my:

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Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Gooey Cinnamon Buns; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Serves 8-10, depending on the size of the low-FODMAP Cinnamon Buns

Prep time: 25 min

Rising time: 1 hour to 1 hour 30 min

Bake time: 15-20 min (will be shorter for smaller low-FODMAP Cinnamon Buns)

Total time: About 1 hour 45 minutes to 2 hours 15 minutes (depending on rising time your buns take)

Bake 375 F

Equipment 9 inch round cake pan

(Adapted from recipe of Annalise G Roberts)

Ingredients

For low-FODMAP Cinnamon Bun Filling:

  • 1/3 cup packed brown sugar
  • 3/4 teaspoon cinnamon (can add more if you like a very strong cinnamon flavor)
  • 2 tablespoons coconut oil, melted for 5-10 seconds in microwave
    • Can also substitute melted better, for non dairy-free version

For low-FODMAP Cinnamon Bun Dough:

  • 7 tablespoons low-FODMAP milk (almond milk for dairy-free or lactose-free such as Lactaid 2%)
    • Milk should be warmed to about 110°F
  • 1 tablespoon dry yeast granules (not quick rise)
  • ¼ cup sweet rice flour, divided as 1 tablespoon and 3 tablespoons
    • This is not the same thing as plain rice flour, sweet rice flour is made with sticky rice, so it is more glutinous
    • I buy Bob’s Red Mill brand at my local grocery
  • ¼ cup sugar, divided as 1 tablespoon and 3 tablespoons
  • 1 & ¾ cups all purpose gluten-free, low-FODMAP flour (I prefer Authentic Foods GF Classical Blend flour- see my low-FODMAP bake off blog for the reasons why)
    • Plus additional 1-2 tablespoons to flour board
  • 1 & ¼ teaspoons xanthan gum (if not added to your low-FODMAP flour choice)
  • ½ teaspoon salt
  • 2 large eggs (room temperature is best)
  • 2 tablespoons Canola oil
  • 1 teaspoon vanilla extract
  • Vegetable shortening, for greasing

For low-FODMAP Cinnamon Bun Glaze:

  • ¾ cup confectioners’ sugar
  • 1 tablespoon low-FODMAP milk (see above) or canned coconut cream/milk, plus additional milk to consistency
  • ½ teaspoon pure vanilla extract

Directions

  • Prepare topping: combine brown sugar and cinnamon in a small bowl and set aside for filling the low-FODMAP Cinnamon Buns
    • You can melt the coconut oil later, just before filling the low-FODMAP Cinnamon Buns
  • In a large measuring cup combine warmed low-FODMAP milk (110°F), yeast, 1 tablespoon of the sweet rice flour, and 1 tablespoon of the sugar
  • Cover with a towel and set aside to proof for 5 to 10 minutes (mixture should become foamy)
    • Proofing your yeast will enable you to tell if the yeast is ‘active ‘ and thus if it will succeed in your recipe in rising the dough
    • If there isn’t a foam reaction then you will likely need new yeast for the recipe
    • While this is proofing- continue the next steps
  • In a separate small bowl whisk eggs and canola oil together and set aside
  • Lightly grease a 9-inch round cake pan with vegetable shortening
  • Mix low-FODMAP, gluten-free all purpose flour, xanthan gum, salt, and remaining 3 tablespoons sweet rice flour and 3 tablespoons sugar in large bowl of electric mixer fitted with flat paddle on low speed
  • Add warm low-FODMAP milk/yeast mixture, and egg/oil mixture to the bowl; mix until just blended
  • Add vanilla and mix again
  • Scrape bowl and beaters, and then beat at high speed for about 3 minutes
    • The dough should be sticky, but pulling slightly away from the edges of the bowl
    • If the dough appears too dry, then slowly add additional warmed low-FODMAP milk a teaspoon at a time
  • Liberally spread low-FODMAP flour over surface of a wooden board and lightly flour hands
  • Scoop dough out onto the wooden board in a ball shape (dough will be sticky)
  • Roll dough around in the low-FODMAP flour until it is lightly covered
  • Form the dough into about a 12 x 8-inch rectangular shape with your hands and a rolling pin
    • I suggest that the dough should be about 1/2 inch in thickness, and try to make it as uniform as possible since this will help with the rolling out and shape of the low-FODMAP Cinnamon Rolls
  • Lightly brush melted coconut oil over top of rolled and flattened dough and sprinkle with low-FODMAP brown sugar and cinnamon mixture (the cinnamon bun filling)
    • You want to ensure you completely cover the dough with the sugar mixture so every bite is packed with that yummy goodness
  • Starting with 8-inch side, loosely roll dough into a spiral (like a jelly roll)
    • Rolling too tight will impede the dough from rising well
    • I brushed additional melted coconut oil on the rolling edge to help it adhere
  • Using a small, sharp (I like serrated edge) knife, cut 8-inch roll of dough into 8 slices about 1 inch thick
  • Carefully arrange slices in prepared cake pan so that they do not touch (put six around the outside of the pan and two in the middle)
  • Cover with a light dishtowel and let rise in a warm place until rolls have doubled in size and have filled pan (80°F is ideal and almost essential for this very heavy dough to rise in 1 to 1½ hours)
    • I placed this pan on my preheating oven to help with the warmth
    • You want to make sure not to let the low-FODMAP Cinnamon rolls get too big, if the dough rises over the edges of the pan or more than doubles than it may be unstable in baking
  • Preheat oven to 375°F and position rack in center of oven
  • Place rolls in center of oven and bake about 15-20 minutes, until light golden and cooked though
    • You will want them to be slightly underdone
  • While rolls are baking, prepare low-FODMAP glaze
    • Combine confectioners’ sugar, low-FODMAP milk, and vanilla in a small bowl and stir until smooth and creamy
    • Add additional LF milk to consistency for piping or spreading
  • Place the low-FODMAP glaze in a plastic bag and cut hole in one corner of the bag (easy clean up trick!)
  • Pipe frosting onto hot rolls before serving

  • Best served warm (microwave can work great for reheating)…

  • These low-FODMAP Cinnamon Buns are gooey, soft and delicious!

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