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Low FODMAP Cinnamon Buns

While the Low FODMAP Diet can help settle your IBS symptoms, it can also leave you feeling a little deprived. If you’re craving some sweet treats this summer, try these low FODMAP cinnamon buns.

These low FODMAP cinnamon buns are one of my prized creations. I know low FODMAP baking makes some people squeamish. So let me take a second to reassure you, these taste like proper cinnamon buns; not cinnamon flavoured hockey pucks.

So, what’s the trick amazing low FODMAP cinnamon buns? While some of my friends chalk it up to magic, it’s actually a combination of good yeast management and egg whites.

For starters, activating yeast means more than adding warm water. A spoonful of sugar will help jump-start them into action. You can also help them out by letting your dough rise in a warm, damp environment. I normally stick mine in a warm oven to help things along.

While activating your yeast is important, the real magic is in the egg whites. Most cinnamon bun recipes use egg yolks, but I like to reserve the whites and add them right at the end. This extra boost of protein binds the dough and helps the cinnamon buns rise.

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Keep It FODMAP Friendly

These low FODMAP cinnamon buns only have a few ingredients, so they’re easy to Franken-FODMAP. Check out the notes below for tips on keeping this recipe FODMAP friendly.

First, if you’re in the elimination phase, you’ll need to use gluten-free flour. For my Canadian peeps, I used PC gluten-free all-purpose flour for this recipe.

Remember, unless you have celiac disease, you’re avoiding the FODMAP fructan, not the gluten itself.

You’ll also need to use lactose-free milk. I use whole milk for this recipe. The fat helps bind the dough, so use a high-fat milk if you have one. For my Canadian peeps, Natrel, Lactantia, and Nielson make lactose-free whole milk.

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Low FODMAP Cinnamon Buns
Prep Time
2 hrs 40 mins
Cook Time
30 mins
Total Time
3 hrs 10 mins

Looking for a FODMAP friendly idea for your next brunch? Check out these low FODMAP cinnamon buns! These light and fluffy cinnamon will make your breakfast feel like something extra special. 

Course: Breakfast, Brunch, Dessert
Cuisine: American
Servings: 12 Buns
Calories: 145 kcal
Author: The FODMAP Formula
What You Need
Cinnamon Buns
  • 2.25 tsp active dry yeast
  • 1/3 cup warm water (130F)
  • 1 tbsp granulated sugar
  • 1/2 cup warm lactose-free whole milk (130F)
  • 1/4 cup unsalted butter (melted)
  • 2 egg yolks - egg whites reserved
  • 2.75 cups gluten-free flour
  • 1/4 cup granulated sugar
  • 1 tsp salt
Cinnamon Filling
  • 1/2 cup unsalted butter (room temperature)
  • 1/2 cup brown sugar
  • 1 tbsp cinnamon
  • 1 cup icing sugar
  • 4 tsp lactose-free milk
What You Do
  1. Preheat your oven to 200 degrees. Place your yeast in the bottom of a medium-size bowl and add warm water. I like to throw in 1 tbsp of sugar with the water so the yeast has something to eat. I find this helps them become extra frothy which makes for taller cinnamon buns. Let the yeast sit in the warm water for 10 minutes undisturbed.

  2. After your yeast has turned frothy, whisk in your warm milk, melted butter, and egg yolks until combined. Then, add your flour, sugar, and salt. Mix everything together with a wooden spoon until the mixture forms several clumps of dough. Add the reserved egg whites and mix until the dough is fully combined. Transfer the dough to a lightly oiled, heatproof bowl and cover with a damp tea towel. Place the dough in the oven and turn off the oven. Allow the dough to rise four 1 hour. - Dough rises best in a warm environment. Becuase we don't have gluten to fall back on, you will get the best results if you create a nice warm space. Just don't forget to turn the oven off, as we aren't cooking the dough quite yet!

  3. Just before your dough has finished its first rise combine butter, brown sugar, and cinnamon in a small bowl. Then pull your dough out of the oven and place it on lightly floured parchment paper. Form the dough into a rectangle and flatten it out as much as you can with the heels of your hands. Remember to dust some additional flour underneath your dough as you work to prevent sticking. Once you have done as much as you can with your hands, pull out your rolling pin and continue until your rectangle is about 18x12-in. Then scoop out your filling and spread evenly over the dough with the back of a spoon (right to the edges). 

  4. Preheat the oven to 200 degrees. With the long end of the rectangle facing you, roll the dough gently into a log (like a jelly roll). Because the roll can be sticky, I use the parchment paper to encourage the dough into the correct direction. Work slowly so the dough doesn't rip or fray. Cut the dough into 12 equally sized disks and stick them in a greased 11x7-in baking dish. Place a fresh damp tea towel over the cinnamon rolls. Place them back in the oven and turn the oven off. Allow dough to rise for another 60 minutes.

  5. Remove the cinnamon buns from the oven and preheat to 325 degrees. Place the cinnamon rolls in the oven (without the tea towel) and bake until golden (about 30 minutes). Allow the cinnamon rolls to stand for 10 minutes before removing them from the dish.

  6. If you want some extra pizzaz, whisk together one cup of icing sugar with 4 tsp of milk in a small bowl and drizzle over cinnamon buns for a delicious glaze!


Note 1: You can save some time in the morning by preparing the rolls the evening before. Wrap up the prepared rolls after their second rise, place a paper towel over your baking dish to catch any condensation and cover with plastic wrap. 

Note 2: Make sure your cinnamon is fresh for the best results. If you can't remember the last time you replaced it, I would recommend you do so now. Half the fun of a cinnamon bun is the smell. Make sure yours are irresistibly aromatic by using fresh ingredients. You won't regret it!


Low FODMAP Cinnamon Buns - Pinterest
Low FODMAP Cinnamon Buns in glass dish with text overlay: Cinnamon buns, gluten -free and low FOMDAP

I hope these low FODMAP cinnamon rolls make your next breakfast feel extra special. If you like this recipe, don’t forget to sign up for my mailing list below. You’ll get new recipes and articles delivered right to your inbox.

Curious about what else is happening in The FODMAP Formula kitchen? Follow me on Instagram for bonus recipes and a sneak peek at my latest projects. Together, we’ll get the Low FODMAP Diet down to a science!

© 2017 Amy Agur – The FODMAP Formula

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Leave a Comment

  • Diana

    Just so you know, you can also use the microwave to let yeast dough rise. My method is to microwave a cup of water until it’s boiling or near boiling. Carefully move it to the back of the microwave and put your covered bowl of yeast dough inside. I do this to make gluten-free pizza every Friday. It works quite well.

    • Amy Agur

      Awesome suggestion, Diana! I’ll make sure I try that next time.

  • Alex

    These cinnamon buns were delicious! They taste as close to the real thing as I’ve found in a gluten free cinnamon roll. I was surprised how much they were able to rise considering they didn’t have any gluten. Letting them rise in the oven seems to really help them. Awesome tip!

    • Amy Agur

      Hi, Alex!

      Adding the egg whites helps a lot as well. The extra protein in the whites gives them a little boost. Glad you enjoyed them! Remember you can send me photos of your FODMAP Formula inspired creations on Instagram. Use the hashtag #fodmapformula so I can see what you’ve tried and what you’ve tweaked!

  • Jill

    Might there be a flour blend you can recommend, if I don’t have a packaged GF flour? Thanks!

    • Amy Agur

      Hi Jill,

      Unfortunately, I haven’t branched out into making my own flour blends as of yet (it’s something I have on my to-do list, though!). There is a great article by Stephanie Clairmont, though, that has some good information on balancing gluten-free/low FODMAP wheat alternatives that you can grab here! I’ll try to get some DIY flour blends up on the blog in the future as I know not everyone has easy access to gluten-free products. Thanks for your question!

      • Jill

        Thanks very much! I am searching high and low online for a dough recipe. 🙂

      • Amy Agur

        I’ll definitely post one as soon as I get it figured out! It takes a bit of trial and error, though. Make sure you sign up for my monthly newsletter in the sidebar so you get the recipe when I have one ready!

  • Linda Ruth Ciglen

    These buns are spectacular! I have had them a few times, and they never fail to be delicious. You would never know they are gluten-free, lactose-free, as they have the perfect texture of cinnamon buns. Highly recommend!

    • Amy Agur

      Hi, Linda Ruth!

      Thank you for your kind words! These are definitely one of my favourite inventions and I’m happy you seem to enjoy them as much as I do.

  • Ashley

    Amazing! Only just began low FODMAP diet 4 days ago and just made these cinnamon rolls and I’m amazed. They are a little crunchy like a cookie but still amazing and the crunch adds to the flavour. Thank you for providing this incredible recipe.

    • Amy Agur

      Hi Ashley!

      These cinnamon buns are one of my favourite treats! I’m so glad to hear you enjoyed them!


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