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. If that doesn’t make you drool, I don’t know what does 😉 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 a 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 mixes

I tested two different flour mixes for this recipe. I made my own gluten-free flour mix that contained the following ingredients: 

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

Next to that, I also made the low FODMAP cinnamon rolls with a gluten-free bread mix from our local supermarket (in the Netherlands, this was the free from mix for brown bread from the Albert Heijn brand). This mix is made of 36% rice flour, 18% teff flour and 36% corn and potato starch. 

I personally preferred the version of the cinnamon rolls that I made with my own flour mix. Simply because these cinnamon rolls looked a bit nicer. The ones that I made with the mix for brown bread were a little darker and my own flour mix made more white looking buns. Concerning the flavour, I found both of them very tasty, so for that it really didn’t matter what kind of mix you used. 

For me a mix that contains different kinds of gluten-free flours and also starches (in a lower amount than the flours) 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. 

As you can see, the cinnamon rolls made with the mix for brown bread 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 triangle. The dough should be about 1/4 inch 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. 

Will you let me know if you have made my low FODMAP cinnamon rolls? I would love it if you would let me know what you think about the recipe by leaving a reaction and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen. 

low fodmap cinnamon rolls

clock clock iconcutlery cutlery iconflag flag iconfolder folder iconinstagram instagram iconpinterest pinterest iconfacebook facebook iconprint print iconsquares squares iconheart heart iconheart solid heart solid icon
low fodmap cinnamon rolls

Low FODMAP cinnamon rolls (gluten-free)

  • Author: Karlijn
  • Total Time: 4 hours
  • Servings: 8 1x


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



For the dough

  • 450 g (3 1/4 cup) gluten-free flour mix / bread mix*
  • 10 g (2 tsp) xanthan gom
  • 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 gom, yeast and salt in a bowl.
  2. Add the lukewarm water, maple syrup, eggs and malted butter. Mix this together shortly with a mixer.
  3. Loosely cover the bowl with some plastic wrap or a damp tea towel and leave 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.
  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. Pre-heat 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 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 amounts 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: 3 hours 3 mins (of which 3 hours waiting / rising)
  • Cook Time: 30 min

Looking for more brunch inspiration? 

Are you going to organise 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!

Subscribe to the Karlijn's Kitchen e-mail newsletter for more tips and recipes and receive the ebook 10 things I wish I had known when I started the FODMAP diet for free!

You subscribe to the newsletter and email updates from Karlijn's Kitchen. You can always unsubscribe. Powered by ConvertKit
Gearchiveerd onder:
Getagged met:


Leave a Reply

Your email address will not be published. Required fields are marked *

Recipe rating