Low FODMAP Cinnamon Rolls Recipe

These fluffy Low FODMAP Cinnamon Rolls are made with a gluten-free flour blend, lactose-free milk, brown sugar, cinnamon, and a simple vanilla glaze. The result is a warm, gooey, and sweet treat that tastes just like the classic bakery version without hurting your stomach. This recipe creates a comforting breakfast that is perfect for a cozy weekend morning or holiday brunch, making enough for the whole family.

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Low FODMAP Cinnamon Rolls Ingredients

For the dough:

• 2 3/4 cups gluten-free flour blend with xanthan gum (about 385g)
• 2 1/4 tsp instant yeast (1 packet)
• 1/4 cup white sugar
• 1 tsp baking powder
• 1/2 tsp salt
• 1 cup lactose-free milk, warm (about 38–43°C / 100–110°F)
• 1 large egg
• 1/4 cup melted butter or lactose-free butter (or dairy-free butter)
• 1 tsp vanilla extract

For the filling:

• 1/4 cup softened butter (or dairy-free butter)
• 2/3 cup packed brown sugar
• 1 1/2 tbsp ground cinnamon
• Optional: 1/2 cup chopped pecans (safe serving: 14 halves / 20g per person)

For the glaze:

• 1 cup powdered sugar
• 1–2 tbsp lactose-free milk (add slowly)
• 1/2 tsp vanilla extract

How To Make Low FODMAP Cinnamon Rolls

1. Activate the yeast: In a mixing bowl, combine the warm lactose-free milk and sugar. Whisk in the instant yeast and let it rest for 5 minutes until the mixture looks a little foamy.
2. Combine wet ingredients: Add the egg, melted butter, and vanilla extract to the yeast mixture. Whisk everything together until well combined.
3. Form the dough: Stir in the gluten-free flour blend, baking powder, and salt. Mix until a soft dough forms. The texture will be slightly sticky, which is normal for gluten-free baking.
4. Rest the dough: Let the dough sit for 10 minutes. This allows the gluten-free flour to hydrate (absorb the liquid), making the dough easier to handle.
5. Roll out the dough: Place the dough between two sheets of baking paper or parchment paper. Roll it out into a rectangle that is roughly 25 x 35 cm (10 x 14 inches).
6. Add the filling: Spread the softened butter evenly over the surface of the dough. Sprinkle the brown sugar and cinnamon (and chopped pecans if using) over the butter.
7. Shape the rolls: Using the bottom sheet of paper to help you, roll the dough tightly from the long side to create a log. Use a sharp knife to slice the log into 9–10 even rolls.
8. Proof the rolls: Place the cut rolls into a greased 23 cm (9-inch) baking dish. Cover the dish and let it sit in a warm spot for 30–45 minutes until the rolls look puffier.
9. Bake the rolls: Preheat your oven to 180°C (350°F). Bake the rolls for 25–30 minutes until they are lightly golden brown and set.
10. Glaze and serve: While the rolls bake, whisk together the powdered sugar, lactose-free milk, and vanilla extract. Drizzle the glaze over the rolls while they are still warm and serve immediately.

Recipe Tips

• Check Your Milk Temperature: Make sure your milk is warm but not hot (around 100–110°F). If the milk is too hot, it can kill the yeast, and your rolls will not rise.
• Let the Dough Hydrate: Do not skip the 10-minute rest step before rolling. Gluten-free flour takes longer to absorb liquids than regular flour. This step ensures your rolls are soft rather than gritty.
• Use Parchment Paper: Gluten-free dough is stickier than wheat dough. Rolling it between two sheets of baking paper prevents it from sticking to your rolling pin and counter without adding excess flour.
• Measure Flour Correctly: For the best results, use a kitchen scale to measure your flour (385g). If you use a cup, spoon the flour into the cup and level it off rather than scooping directly, which packs the flour too tight.

What To Serve Low FODMAP Cinnamon Rolls

These sweet rolls are delicious on their own, but they pair well with savory items for a balanced breakfast. Serve them with a side of scrambled eggs or an omelet to add protein to your meal. Crispy bacon or sausage also offers a nice salty contrast to the sweet glaze.

For beverages, a hot cup of coffee or tea is a classic choice. You can also serve them with a glass of cold lactose-free milk or a low FODMAP fruit salad made with strawberries, blueberries, and kiwi for a fresh touch.

How To Store Low FODMAP Cinnamon Rolls Leftovers

• Refrigerate: Place any leftover rolls in an airtight container. They can be stored in the refrigerator for up to 3 days. Reheat them in the microwave for 15-20 seconds to make them soft again before eating.
• Freeze: For longer storage, wrap individual rolls tightly in plastic wrap and place them in a freezer-safe bag. They will keep for up to 2 months. Thaw them in the fridge overnight or reheat directly from frozen in the microwave.

Low FODMAP Cinnamon Rolls Nutrition Facts

• Serving Size: 1 Roll
• Calories: 290 kcal
• Total Fat: 9g
• Saturated Fat: 5g
• Cholesterol: 35mg
• Sodium: 210mg
• Total Carbohydrate: 48g
• Dietary Fiber: 2g
• Sugars: 24g
• Protein: 4g

Frequently Asked Questions

• Why isn’t my dough rising? If your dough doesn’t rise, the yeast may be old, or the milk was too hot. Always check the expiration date on your yeast packet and test the milk temperature on your wrist—it should feel warm, not burning.
• Can I make these ahead of time? Gluten-free dough does not always hold up well for overnight rising in the fridge. It is best to bake them fresh. However, you can bake them fully, freeze them, and reheat them when you are ready to eat.
• Do I need xanthan gum? Yes, xanthan gum is essential for this recipe. It mimics the elasticity of gluten, helping the rolls hold their shape and stay chewy. Ensure your gluten-free flour blend contains it, or add 1/2 teaspoon if your blend does not.
• Is yeast low FODMAP? Yes, baking yeast is low FODMAP. It is safe to consume on a low FODMAP diet because it does not contain fermentable carbohydrates that trigger symptoms.

Try More Recipes:

• Low FODMAP Chocolate Lava Cakes Recipe
• Low FODMAP Chocolate Fudge Recipe
• Low FODMAP Chocolate Chip Cookies Recipe