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Low-FODMAP & Gluten-free Pecan Sticky Rolls/Buns (Yeast Free!)

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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!

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!

Find it online: https://rachelpaulsfood.com/low-fodmap-gluten-free-pecan-sticky-buns-yeast-free/

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