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:
- low-FODMAP Pecan Cinnamon Crumb muffins,
- low-FODMAP Banana Bread,
- low-FODMAP Almond Danish Kringle,
- low-FODMAP Starbucks Copycat Cinnamon Chip Scones,
- low-FODMAP Baked Banana Pancake with Cinnamon,
- and low-FODMAP Starbucks Copycat Cinnamon Swirl Coffee Cake,
IBS-friendly!
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!
