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horizontal image of low FODMAP Cinnamon Rolls in a glass pan

Low FODMAP Gluten-Free Cinnamon Rolls

Low FODMAP Gluten-Free Cinnamon Rolls are an indulgent treat. They are rich with butter and sugar and the cream cheese frosting truly gilds the lily. Cinnamon rolls should be a bit yeasty, and springy, with a pronounced brown sugar/cinnamon flavor and our low FODMAP version hits all these points. Toppings vary from light glazes to American-style buttercreams, but our research told us that you all like Cream Cheese Frosting, so that is what we created for you. Lactose-free, of course. There is a fair amount of fat in these Low FODMAP Gluten-Free Cinnamon Rolls as well; always eat to your tolerances.

Course: Breakfast, brunch
Cuisine: American
Prep Time: 20 minutes
Cook Time: 35 minutes
Rising Time: 1 hour
Total Time: 1 hour 55 minutes
Makes: 12 Servings
Calories: 437 kcal
Author: Dédé Wilson


Cinnamon Rolls:

  • 3 cups (450 g) Better Batter Gluten-Free Flour; please do not substitute any other flour
  • ½ cup (99 g) sugar
  • 2 ¼ teaspoons instant or rapid-rise yeast, such as Saf-Instant Yeast
  • 2 teaspoons baking powder; use gluten-free if following a gluten-free diet
  • ½ teaspoon salt
  • 1 cup (240 ml) lactose-free whole milk
  • ¼ cup (57 g) unsalted butter, at room temperature, cut into pieces
  • 2 large eggs, at room temperature
  • ¼ cup (60 ml) (60 ml) neutral flavored vegetable oil, such as canola
  • 1 teaspoon apple cider vinegar


Cream Cheese Frosting:


  1. For the Cinnamon Rolls: 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.

  2. Heat the milk and butter to between 110°F to 115°F (43°C to 45°C) in a small saucepan on the stove, making sure butter is melted. Meanwhile, whisk together the eggs, oil and vinegar in a small bowl or measuring cup.
  3. Add the warm milk and the beaten egg mixture to the flour mixture and mix on medium speed until the dough comes together; it will pull away fairly cleanly from the sides of the bowl. Scrape down and keep mixing for about a minute or 2 or until the dough is soft, not sticky at all and can form a cohesive shape.
  4. Oil a large bowl, place dough in bowl, turn it round to coat with oil, cover with plastic wrap and a towel and place in a warm, draft-free location for about 1 hour or until it looks risen, soft and a bit spongy.
  5. 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) but you can also do this with your mixer: cream the butter, brown sugar, cinnamon and vanilla together until thoroughly blended and soft enough to spread.

  6. 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; set aside.

  7. Lightly flour a large piece of parchment paper and place the risen dough in the center. Pat it down a bit with floured hands. Lightly flour a rolling pin and roll out the dough to about a 12-inch (30.5 cm) high, top to bottom, and 16-inch (40.5 cm) wide, side to side, rectangle. Spread the filling all over the dough – an offset spatula works wonders here – leaving about a ½-inch (12 mm) border along the long top edge.
  8. Starting at the bottom long edge, use the parchment paper to help you begin to create a tight roll. Continue to roll up the dough (without the parchment) into a firm jelly-roll going all the way to the top. As you “finish” the roll use your fingers to help the bare edge adhere to the roll itself, using a bit of pressure. Pinching gently is fine.
  9. Place the roll seam side down on your work-surface and cut crosswise into 12 cinnamon rolls. I find it helps accuracy to cut the log in half, then cut each half into thirds to create even portions. Place the individual rolls, cut side up, in prepared pan in a 3 by 4 grid.
  10. Bake for about 25 to 35 minutes or until very light golden brown. Meanwhile, make your frosting so that it is ready when the rolls emerge from the oven.
  11. For the Frosting: Place confectioners’ sugar in your mixer bowl fitted with flat paddle attachment (or use hand-held mixer). Beat in the cream cheese, butter and vanilla extract and keep beating on low-medium speed until super smooth and creamy. It should be thick but spreadable.

  12. As soon as the rolls come out of the oven, place the pan on a rack and dab a little frosting on one of the rolls. If the frosting melts and dissolves and disappears right away, wait a minute or two – but 5 minutes might be too long – then slather the tops of the rolls. You want the frosting to melt into and onto the rolls but still retain its opaque white look. Serve warm and as soon as possible! They can be reheated, but they will never be as delectable as when still warm from the oven. If you must, they may be stored at room temperature overnight and reheated, but they will not be the same at all. Their texture becomes much firmer, less springy and cannot be compared to fresh.

Dédé's Quick Recipe Tips Video



FODMAP Information

Our recipes are based on Monash University and FODMAP Friendly science.

  • Butter: Both Monash University and FODMAP Friendly have lab tested butter. Monash states that a low FODMAP Green Light portion is 1 tablespoon or 19 g and also states that “butter is high in fat and does not contain carbohydrates (FODMAPs)”. FODMAP Friendly gives it a “Pass” at 1 tablespoon or 19 g. Both recommended serving sizes are presented as part of healthy eating guidelines, not as maximum FODMAP serving size. Fat can affect guy motility and trigger IBS symptoms in some people. Eat to your tolerance.
  • Sugar: Monash University and FODMAP Friendly have both lab tested white, granulated sugar. Monash states that a Green Light low FODMAP serving size of white sugar is 1/4 cup (50 g). FODMAP Friendly simply states that they have tested 1 tablespoon and that it is low FODMAP. Regular granulated white sugar is sucrose, which is a disaccharide made up of equal parts glucose and fructose. Sucrose is broken down and absorbed efficiently in the small intestine.

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.

Nutrition Facts
Low FODMAP Gluten-Free Cinnamon Rolls
Amount Per Serving
Calories 437 Calories from Fat 189
% Daily Value*
Fat 21g32%
Saturated Fat 1g5%
Cholesterol 31mg10%
Sodium 168mg7%
Potassium 16mg0%
Carbohydrates 63g21%
Fiber 2g8%
Sugar 11g12%
Protein 4g8%
Vitamin A 45IU1%
Calcium 15mg2%
Iron 1mg6%
* Percent Daily Values are based on a 2000 calorie diet.