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!
2 Responses
We are going to try this recipe right now! I didn’t see any comments about storage – have you tried keeping them? I’m sure they are best freshly made, but there’s only two of us, so eating all twelve at once is probably not the best choice…
Hi Cynthia,
Great question! I have frozen the rolls and they were perfect warmed up in the microwave.
Thanks for the review,
Best,
Rachel