low fodmap cinnamon rolls

Low FODMAP cinnamon rolls (gluten-free)

Ohh cinnamon rolls. A soft bread roll with a mix of butter, sugar and cinnamon in between topped with a divine cream cheese frosting.

The best festive breakfast you can have if you ask me.

Today, I share a recipe for gluten-free and low FODMAP cinnamon rolls to serve with brunch, festive breakfast, or just whenever you want! 

Don’t be afraid to serve these cinnamon rolls to your friends and family too, because also people who don’t have to eat low FODMAP will like them!

When I had just baked the cinnamon rolls, I had to leave the house to go to the supermarket and I knew that my boyfriend could come home any second. 

Usually, I always tell him that he cannot touch the things I baked because I still have to take pictures of them for the blog (he has such a hard life, haha).

But I already did that this time, so I left them out on the kitchen counter. 

I knew that they wouldn’t be safe when he would come home 😉 And guess what, when I came back from the supermarket two cinnamon rolls had disappeared.

That is always a great confirmation for me that I have baked something tasty.

My boyfriend is usually quite picky when it comes to liking cakes and bakes, so this definitely was a winner! 

low fodmap cinnamon rolls

Tips for making the low FODMAP cinnamon rolls

The flour mix

I made my own gluten-free flour mix that contained the following ingredients for this recipe: 

  • 240 grams (1 3/4 cups) white rice flour (brown is also fine)
  • 110 grams (3/4 cup) sorghum flour
  • 50 grams (1/3 cup + 1 tbsp) potato starch
  • 50 grams (1/3 cup + 1 tbsp) tapioca starch

For me, a gluten-free bread mix that contains different kinds of gluten-free flour and also starches (in a lower amount than the flour) usually works fine.

I have also tried mixes that only contained starches and that never works well for me when I want to make a recipe with a bread-like texture. 

Below you can see a version of the cinnamon rolls that I made with a gluten-free flour mix from the supermarket. Because the mix contained teff flour, the cinnamon rolls look a bit darker.

low fodmap cinnamon rolls

Working with the dough for the low FODMAP cinnamon rolls

After you let the dough rise, it will be quite sticky. To make it easier to handle, you can best put it into the fridge for half an hour before using it.

Sprinkle some flour over and around the ball of dough and also sprinkle flour on your kitchen counter. Then press the dough into a rectangular shape.

The dough should be about 1/4 inches thick (6 mm).

If the dough is very sticky, you can add some more gluten-free flour. Don’t add too much because then your cinnamon buns might turn out a bit dry.

This is always the tricky thing about working with gluten-free dough. Your bakes can easily get too dry and therefore you usually have to work with a slightly wet or sticky dough. 

After you have spread your melted butter and the sugar-cinnamon mixture over your dough, you can roll it up. This has to be done carefully too because the dough is sticky.

I carefully loosened the dough from the kitchen counter on the long side and then pressed it over the layer of dough and like that I was slowly rolling it up.

Put some flour onto your hands to make it easier to handle. Carefully put them into the prepared baking tin and then your low FODMAP cinnamon rolls are ready for their last rise.

low fodmap cinnamon rolls
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low fodmap cinnamon rolls

Low FODMAP cinnamon rolls (gluten-free)

  • Author: Karlijn
  • Total Time: 4 hours 30 min
  • Servings: 8 1x
  • Diet: Gluten Free


Warm low FODMAP cinnamon rolls with cream cheese frosting. Hmm, are you getting hungry yet? A delicious festive breakfast or brunch! Gluten-free and low in lactose.



For the dough

  • 450 g (3 1/4 cups) gluten-free flour mix/bread mix*
  • 10 g (2 tsp) xanthan gum
  • 5 g (1/2 tbsp) yeast
  • 10 g (1 tbsp) salt
  • 300 ml (1 1/4 cup) lukewarm water
  • 85 g (1/4 cup) maple syrup
  • 2 eggs, at room temperature
  • 60 g (1/4 cup) butter, melted

For the filling

  • 4050 g (34 tbsp) soft butter
  • 100 g (1/2 cup) dark brown sugar
  • 1 tbsp cinnamon

For the frosting

  • 100 g (3/4 cup) lactose-free cream cheese
  • 3 tbsp soft butter
  • 120 g (3/4 cup) icing sugar
  • 1/4 tsp vanilla extract


  1. Mix the gluten-free flour mix or bread mix with xanthan gum, yeast, and salt in a bowl.
  2. Add the lukewarm water, maple syrup, eggs, and melted butter. Mix this together shortly with a mixer.
  3. Loosely cover the bowl with some plastic wrap or a damp tea towel and leave it to rise at room temperature for two hours.
  4. Then put the dough in the fridge for half an hour, this makes it easier to work with.
  5. Form the dough into a ball and sprinkle it with a bit of flour. Sprinkle your kitchen counter too.
  6. Put the dough onto your kitchen counter and push it out into a rectangle. The dough can be quite sticky, so you can add some flour to make it easier to work with. Don’t add too much flour because then your cinnamon rolls might become too dry. The dough should be about 1/4 inch (6 mm) thick.
  7. Melt the butter for the filling in the microwave. Mix the brown sugar with the cinnamon in a bowl. Brush the melted butter over the dough. Sprinkle the sugar-cinnamon mixture on top.
  8. Carefully roll up the dough on the long side. Because the dough might be quite sticky, you have to do this carefully. I carefully loosened the dough from the kitchen counter little by little and then rolled it up by pushing it forward a little at a time. Pinch the sides closed.
  9. Layer a rectangular baking tin with baking parchment and grease the sides with some butter.
  10. Carefully cut the dough roll into 8 pieces with a serrated knife. Put the cinnamon rolls with the swirled side up into the baking tin. Make sure you leave about an inch between each roll. The rolls will get bigger when they rise and in the oven, so they will end up touching each other later on.
  11. Cover the baking tin with some plastic foil loosely and leave the cinnamon rolls to rise for another hour.
  12. Preheat the oven to 180 degrees (350 F) at the end of the rising time.
  13. Bake the cinnamon rolls in the oven for 30 minutes until they are golden brown. Keep an eye on the during the last minutes, they might need a few minutes less or more in your oven.
  14. While the buns are in the oven, you can make the frosting. Mix the soft butter with the lactose-free cream cheese with a mixer. Mix for about 2-3 minutes until you have a fluffy and creamy mixture. Add the vanilla extract and the icing sugar little by little, while you keep mixing in between.
  15. Spread the frosting over the cinnamon rolls when they are still warm.


*See the explanation in the blog post for the exact mix that I used.

Storing: the cinnamon rolls taste the best when you eat them within 1-2 days. You can store the in the fridge in a closed box for up to 4 days. I prefer heating them up before I eat them. You can also freeze the cinnamon rolls, in a closed box or in plastic foil, without frosting. Let them come back to room temperature when you want to eat them. Heat them in the oven for a few minutes and then spread the frosting on top.

  • Prep Time: 30 min
  • Rising/waiting time: 3 hours 30 min
  • Cook Time: 30 min
  • Category: Dessert
  • Method: Oven
  • Cuisine: American

Keywords: low FODMAP cinnamon rolls, gluten-free cinnamon rolls

Looking for more brunch inspiration? 

Are you going to organize a festive brunch or breakfast? These low FODMAP and gluten-free recipes are also perfect to serve: 

low fodmap cinnamon rolls

Together we go for a calm belly!

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  • Carolyn says:

    These look amazing! What are the dimensions of the pan you used for baking them?

  • Katelyn says:

    Thanks for the recipe! Looking forward to trying these. I was wondering if you had tried these with vegan butter and flax eggs?

  • Lisa says:

    Hey I have saved this recipe ages ago and finally built up courage to try it. Used your flour mix and followed the recipe precisely. However already when mixing it I was having doubts; the dough was more like batter and after the 2 supposed hours of rising nothing seemed to have risen 🙁 I tried the fridge, yet when time came to form a ball of dough my fears became true and no ball was to be formed, just batter… Do you have any clue on how this could have happened? Love cinnamon rolls and would love to be able to make this recipe succeed!

    • Karlijn says:

      That’s a shame 🙁 What kind of flour mix did you use? And did you use all the ingredients as stated in the recipe or did you change anything?

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