Low FODMAP Dinner Rolls Recipe

This soft, airy Low FODMAP Dinner Rolls recipe is made with gluten-free flour, instant yeast, and lactose-free milk, ready in just under two hours. Breaking open a warm roll reveals a tender, golden crumb that absorbs melted butter perfectly. I finally found a version that stays moist without crumbling apart immediately.

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The Secret To Getting It Right

I learned quickly that gluten-free dough behaves very differently from traditional wheat dough. Unlike standard bread that requires kneading to develop elasticity, this dough resembles a thick, sticky cake batter and should never be dry enough to handle without oil or water on your hands.

My biggest mistake early on was adding extra flour to make the dough less sticky, which resulted in rock-hard pucks instead of fluffy rolls. Trust the hydration levels in the recipe and rely on the yeast and baking powder to do the heavy lifting during the rise.

Low FODMAP Dinner Rolls Ingredients

• 3 cups (420g) Gluten-free all-purpose flour (ensure it includes xanthan gum)
• 1/4 cup (50g) Granulated sugar
• 1 packet (2 1/4 tsp) Instant yeast
• 1 tsp Baking powder
• 1 tsp Salt
• 1 cup (240ml) Warm lactose-free milk (110°F/45°C)
• 1/4 cup (60g) Unsalted butter, melted and slightly cooled
• 1 large Egg, room temperature
• 1 tsp Apple cider vinegar

How To Make Low FODMAP Dinner Rolls

1. Mix Dry Ingredients: In the bowl of a stand mixer fitted with the paddle attachment, whisk together the gluten-free flour, sugar, instant yeast, baking powder, and salt until well combined.
2. Combine Wet Ingredients: In a separate jug, mix the warm lactose-free milk, melted butter, egg, and apple cider vinegar, ensuring the mixture is warm but not hot enough to kill the yeast.
3. Make the Dough: With the mixer on low speed, slowly pour the wet ingredients into the dry mixture, then increase the speed to medium-high and beat for 3-4 minutes to aerate the batter.
4. Shape the Rolls: Grease a 9-inch round baking pan and your hands generously with oil, then scoop portions of the sticky dough and gently round them before placing them into the pan (they should touch slightly).
5. Rise: Cover the pan loosely with greased plastic wrap and let the rolls rise in a warm, draft-free spot for 45-60 minutes, or until they have doubled in size and look puffy.
6. Bake: Preheat your oven to 375°F (190°C) and bake the rolls for 20-25 minutes until the tops are golden brown and they sound hollow when tapped.

Recipe Tips

• Weigh your flour: Gluten-free baking is unforgiving with volume measurements, so using a kitchen scale for the flour ensures the hydration balance is perfect.
• Check your yeast: Since gluten-free flour lacks the protein structure of wheat, active and fresh yeast is critical for getting any significant rise.
• Smooth with water: If the tops of your rolls look lumpy after shaping, dip your fingers in warm water and gently smooth them out before the rise phase.
• Don’t over-proof: Gluten-free dough can collapse if left to rise too long, so get them in the oven as soon as they have doubled in size.

What To Serve With Dinner Rolls

These rolls are excellent for soaking up the broth of a low FODMAP chicken noodle soup or beef stew. They also pair well with roast turkey or chicken, serving as a safe vessel for gravy during holiday meals.

How To Store

Gluten-free bread stales faster than wheat bread, so store leftovers in an airtight container at room temperature for up to two days. For longer storage, freeze the baked rolls in a freezer-safe bag for up to two months and reheat in the microwave or oven before serving.

FAQs

• Can I make this dairy-free?
  Yes, you can substitute the lactose-free milk with almond milk and use oil or a vegan butter alternative instead of regular butter.
• Why did my rolls turn out dense?
  Dense rolls usually happen because the liquid was too hot and killed the yeast, or too much flour was added during the mixing stage.
• Do I need xanthan gum?
  Yes, xanthan gum acts as the binder since there is no gluten; if your flour blend doesn’t contain it, you must add 1 teaspoon separately.

Nutrition

• Calories: 165
• Total Fat: 6g
• Saturated Fat: 3g
• Cholesterol: 35mg
• Sodium: 280mg
• Total Carbohydrate: 26g
• Protein: 3g

Try More Recipes:

• Low FODMAP Coleslaw Recipe
• Low FODMAP Corned Beef and Cabbage Recipe
• Low FODMAP Cottage Pie Recipe