Go Messy or Go Hungry

LOW FODMAP Cinnamon Rolls

Dec 4, 2015 | Breakfast, Recipes

Low FODMAP Cinnamon Rolls | Go Messy or Go Hungry

Update: try my new sourdough cinnamon roll recipe and I promise you won’t be disappointed!

Happy December! Goodness, November really flew by, didn’t it?

I hope everyone had a happy Thanksgiving! We had a lovely time with our families, but I must say, after a week of traveling, I’m so glad to be sleeping in my own bed.


I had ambitions to create FODMAP-friendly Thanksgiving foods for y’all, but then this thing called transferring my blog to WordPress happened, and well, I didn’t quite get around to the recipe developing I’d hoped.


BUT ! Never fear! December holidays: I’m so ready for you. We’ve already got this amazing beef braise, which we intend on making for Christmas day dinner, and today we’ve got these wheat free cinnamon rolls for Christmas morning!

Marc’s family has a tradition of making cinnamon rolls for Christmas morning, so we tried to make some last year. Key word = tried. The batter was SO LIQUIDY that I think I used practically all the flour I owned just trying to get them to a consistency where I could roll them out. Ugh.



But we’re a year wiser now. We created a recipe based loosely on our pizza crust, and they were widely successful! I love when my food experiments work out!

Most of the time, I measure the success of my recipes by whether or not I think someone would notice that it’s wheat free and low FODMAP. If someone tells me “I’d never even notice this was wheat free!” then we have a smashing success. I’d put these cinnamon rolls in that category. I mean, put enough butter & sugar on anything and it’ll taste delicious… Ok but in all seriousness, these guys browned nicely in the oven, and were still soft in the inside. Even – dare I say – light and fluffy!


You’ll see that I topped ours with a peanut butter frosting here, which I’ve included in the recipe. But (as usual) feel free to use your favorite frosting – glaze, cream cheese, whatever (use lactose free cream cheese if you decide to go that route!). Honestly, the peanut butter frosting was only because a) Marc’s family also has a tradition of smothering peanut butter on top of their cinnamon rolls (which he proceeded to do on top of the frosting!) and b) I bought organic powdered sugar from Whole Foods, which apparently isn’t bleached, and so it turns the frosting a nice appetizing grey color. Ew. Just kidding, it was not appetizing in the least. So… peanut butter!

What are your Christmas morning traditions?

Low FODMAP Cinnamon Rolls


  • 3 tablespoons milk
  • 3 tablespoons water
  • 2 teaspoons yeast
  • 2 teaspoons sugar
  • ¼ cup quinoa flour
  • ¼ cup coconut flour
  • ¼ cup + 2 tablespoons millet flour
  • 2 tablespoons oat flour
  • ½ cup sticky rice flour (plus more for dusting)
  • ¼ cup tapioca starch
  • 1/3 cup vital wheat gluten
  • ½ teaspoon salt
  • 4 teaspoons white sugar
  • 1 tablespoon butter (melted)
  • 1 egg


  • 3 tablespoons butter (softened (not melted))
  • 1 tablespoon coconut oil (or 1 more tablespoon butter)
  • 3 tablespoons brown sugar
  • salt, cinnamon, nutmeg to taste


  • 1 tablespoon butter (melted)
  • 3-4 tablespoons powdered sugar
  • 1 tablespoon milk
  • 1 teaspoon peanut butter
  • splash of vanilla
  1. Mix milk and water in a bowl or cup, and microwave for about 15 seconds, until water is about 115F. Add yeast and 2 tsp sugar, set aside until about doubled in size.
  2. Whisk flours with salt and 4 tsp sugar in a medium bowl. In a small bowl, melt butter and beat egg. When yeast has doubled in size, pour yeast mixture and butter mixture into dry ingredients.
  3. Mix with a spoon until dough comes together, then turn out onto a lightly floured surface (use sticky rice flour). Knead dough for 6-8 minutes, until it transforms from a crumbly, biscuit-y texture into a stretchy dough. If dough is too moist, add more sticky rice flour until you can knead it without the dough sticking to your hands.
  4. Coat the bottom of a medium bowl with oil, place dough in bowl and turn to coat dough with oil. Place a damp towel over the dough and let rise in a warm place (~100 degree oven works best) for about 1 ½ hours.
  5. After 1 ½ hours, punch the dough down. Return the dough to its warm place for another hour.
  6. While dough is rising, make the filling. Soften butter in microwave until it is mixable but not entirely melted. Add coconut oil, brown sugar, salt, cinnamon, and nutmeg.
  7. When dough is done rising heat oven to 350F. Punch down dough and turn onto a lightly floured surface. Roll into a roughly 10 x 16” rectangle. Dough should be about ⅛” thick. Spread filing over surface of dough, leaving about ¼” around the edges. (We had some left over).
  8. Start at bottom of dough (short edge) and roll tightly into a tube shape. Cut with a sharp knife into 1 ½ inch slices (should be about 6 or 7).
  9. Grease a smallish baking pan and place rolls into the pan. Bake at 350 until golden brown, 30-45 minutes.
  10. While rolls are baking, make icing: Melt butter in a small bowl. Add powdered sugar, milk, peanut butter, and vanilla. Add more sugar if icing is too thin or milk if it’s too thick.
  11. Let rolls cool slightly, pour icing over, and enjoy!

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