Ahhh this recipe for Low FODMAP Gluten-Free Caramel Pecan Sticky Buns has been a long time in the making. Here we have extra-sticky maple caramel pecan topping with our yeasty-springy buns, rolled around a cinnamon brown sugar filling. Yes, they are rich, and you have to know your sugar and fat tolerances. But as an occasional indulgence, you will not find better gluten-free Caramel Pecan Sticky Buns that also happen to be low FODMAP!
For the Sticky Buns: In the bowl of a stand mixer fitted with a flat paddle add the flour, sugar, yeast, baking powder and salt and mix on low speed briefly to combine.
Make the Filling: During the last few minutes of rising, make the filling. If your butter is soft enough you can do this by hand (beating vigorously with a wooden spoon or spatula; or begin by mashing with a fork as shown) but you can also do this with your mixer: cream the butter, brown sugar, cinnamon together until thoroughly blended and soft enough to spread.
Assemble the Rolls: Position rack in center of oven. Preheat oven to 350°F (180°C). Coat the inside of a 13-inch by 9-inch (33 cm by 23 cm) ceramic or ovenproof-glass baking pan with nonstick spray or line with parchment as shown (in which case you can use a metal pan); spritz parchment with nonstick spray. Scatter the pecans all over the bottom of the pan in an even layer; set aside.
Make the Sticky Topping: Stir together the maple syrup, cream, brown sugar in a deep saucepan, then add the butter pieces and salt. Heat over low-medium heat, stirring occasionally to help butter melt, and bring to a simmer. Simmer for 5 minutes, swirling the pot occasionally. Quickly stir in vanilla then pour over pecans in prepared pan.
Bake for about 25 to 30 minutes or until very light golden brown. Meanwhile, get ready a rimmed platter that will be large enough to turn the entire pan of buns out onto.
FODMAP Information
Our recipes are based on Monash University and FODMAP Friendly science.
Please always refer to the Monash University & FODMAP Friendly smartphone apps for the most up-to-date lab tested information. As always, your tolerance is what counts; please eat accordingly. The ultimate goal of the low FODMAP diet is to eat as broadly as possible, without triggering symptoms, for the healthiest microbiome.