Unbelievable Low-FODMAP 5-Minute Microwave Cinnamon Bun; Gluten-free, Vegan

Print Friendly Version

My daughter’s latest obsession is cinnamon buns. She gets them from Kroger.  She gets them from Panera.  She picks them up at the mall.  She luxuriates over them and exclaims how they are the best things ever.

“Mom,” she says, “Cinnamon buns are LIFE”.

Talk about dramatic.

But, it certainly makes me wish for my own gooey, sugary, warm glazed treat.

While I am thrilled with my low-FODMAP Gooey Cinnamon Bun recipe, at the end of a busy workday, I don’t have the time to whip up a batch.

I have found my solution!

A low-FODMAP Microwave Cinnamon Bun recipe.  Ready in about 5 minutes.  Basic ingredients.

Believe it.

Full disclosure here, we need to make sure everyone has realistic expectations, so no one is disappointed by my low-FODMAP Cinnamon Bun.  You will not have high yeasty layers to pull apart, and you can’t expect oven-caramelized sugar.

However, this low-FODMAP Microwave Cinnamon Bun is incredible.  Even my daughter approved.

If you are a cinnamon and glaze fan, I guarantee it will be a nice supplement to your recipe box.

You may also love:

Or check out over 300 more low-FODMAP recipes on the blog, IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Unbelievable Low-FODMAP 5 Minute Microwave Cinnamon Bun; Gluten-free, Vegan

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

Serves 1-2

Prep time: About 4 minutes

Cook time: 60 seconds

Equipment: 8-10 ounce microwave safe mug


  • 1 tablespoon white sugar
  • 2 tablespoons coconut oil (melted in microwave for 10 seconds); divided
    • Can also use butter, for non vegan
  • 1/2 teaspoon vanilla
  • 1/3 cup gluten-free Bisquick or other low-FODMAP, gluten-free pancake mix
  • 3-4 tablespoons of low-FODMAP milk , plus 1-2 teaspoons (such as almond milk, canned coconut milk or lactose-free milk for non-vegan version); divided
    • If you use the egg as described next, then you will likely need about 2-3 tbsp of milk only
  • 1 tablespoon whisked egg (optional, for non-vegan)
    • *will make the dough softer, but the recipe will work great without it too
    • If you use more egg then it is too spongy, whisk the egg and measure out one tablespoon (if you make more than one cinnamon bun then you will have less waste)
  • 1 tablespoon light brown sugar
  • 1 teaspoon cinnamon
  • 2 tablespoons confectioner’s sugar


  • In a separate little bowl, mix 1 tbsp white sugar, gluten-free Bisquick, 1 tbsp of melted coconut oil or butter, and vanilla
  • Slowly add about 3 tbsp low-FODMAP milk together to form a dough (if you plan to add the 1 tbsp whisked egg, then use that here)
  • In a separate small bowl, combine the brown sugar and cinnamon with the remaining coconut oil or butter
  • Place dough on a long piece of lightly floured saran or plastic wrap and pat/roll to a rectangular shape, about 3 inches wide by 10 inches long
  • Spread with the brown sugar mixture

  • Roll into a swirl and put in mug (gently lift the edge of the plastic wrap to help you roll it)
  • Microwave for 60 seconds (may take about 10 seconds more depending on your microwave)
  • Prepare glaze
    • Mix the confectioner’s sugar with the remaining milk, 1 tsp at a time until desired consistency
  • Drizzle warm low-FODMAP cinnamon roll with low-FODMAP glaze, and serve immediately
    • Can enjoy in the mug, or invert the mug gently to enjoy this on a plate instead

  • Sooooo cinnamon-y and good!

Comments Rating 5 (1 review)

4 Responses

  1. Really good!

    This was a little more “labor intensive” than the usual mug cake….but it is worth the work! Definitely amazing!

    1. Thanks Ruth,
      We agree, but aren’t you worth the extra steps? So much better than a typical mug cake too 🙂 Love the feedback!

  2. Instead of Gluten Free Bisquick can we use ANY low FODMAP Gluten Free All purpose baking flour instead? Would it affect a different outcome or texture? In addition, would we need to add baking powder or baking soda if using all purpose flour?

    1. Thanks for the question! You are correct, the GF Bisquick already has xanthan gum, salt, sugar and other leaveners in it. If you wanted to use plain flour, then you would need to make adjustments to add those. We have a copycat GF Bisquick recipe here– you can check this out for some guidance!

Leave a Reply

Your email address will not be published. Required fields are marked *


As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

Enjoy everything my site has to offer!

More about me


Low-FODMAP Options at Starbucks: Coffee, Bakery and More!
Our 20 Most Popular Low-FODMAP & Gluten-free Family Dinners: Easy 30-Minute; One-Pot, Sheet-Pan and Slow Cooker Recipes
Low-FODMAP 30-Minute Creamy Tuscan Chicken; Gluten-free
Dr. Rachel’s Low-FODMAP Grocery Shopping List; IBS-friendly, Gluten-free