Cinnamon Rolls

These low-FODMAP cinnamon rolls use a gluten-free 1:1 flour blend, lactose-free milk and butter, and a portion-controlled cream cheese glaze so you get soft, cinnamon-swirled rolls without wheat or excess lactose.

Prep 30 min

Cook 25 min

Serves 9

Gluten-freeVegetarian

Ingredients

Dough

• 2 1/2 cups (375g) gluten-free 1:1 flour blend, preferably one built on rice, potato, and tapioca starches (read the label and skip blends that list chicory root or inulin)
• 1 tsp xanthan gum (skip if your blend already contains it)
• 2 1/4 tsp (1 packet) instant or rapid-rise yeast
• 1/4 cup (50g) white or cane sugar
• 1/2 tsp salt
• 3/4 cup (180ml) lactose-free milk, warmed to about 110F (43C)
• 3 tbsp (42g) butter, melted (butter is naturally very low in lactose, so lactose-free is optional)
• 1 large egg, at room temperature
• 1 tsp vanilla extract

Filling

• 1/2 cup (100g) light brown or cane sugar
• 1 1/2 tbsp ground cinnamon
• 3 tbsp (42g) butter, softened

Cream cheese glaze

• 1/2 cup (115g) cream cheese, softened (use lactose-free if you have it). Spread across 9 rolls this keeps each serving near 1 tbsp of cream cheese, under the tested low-FODMAP serving of about 2 tbsp (40g).
• 2 tbsp (28g) butter, softened
• 3/4 cup (90g) powdered (confectioners') sugar
• 1/2 tsp vanilla extract
• 1 to 2 tsp lactose-free milk, to thin

Instructions

Make the dough

1. Warm the lactose-free milk to about 110F (43C). It should feel like warm bath water, not hot. Stir in the yeast and a pinch of the sugar and let it sit for 5 minutes until foamy.
2. In a large bowl, whisk together the flour blend, xanthan gum (if using), remaining sugar, and salt.
3. Pour in the yeast mixture, melted butter, egg, and vanilla. Mix with a sturdy spoon or a stand mixer until you have a soft, sticky dough. Gluten-free dough does not need kneading.
4. Cover the bowl and let the dough rise in a warm spot for 45 to 60 minutes. It will puff and soften but will not double the way wheat dough does.

Fill and shape

1. Turn the dough onto a large sheet of parchment. Place a second sheet on top and roll into a rectangle about 10 by 14 inches and a scant 1/2 inch thick.
2. Peel off the top sheet and spread the softened filling butter over the dough, leaving a 1/2 inch border along one long edge.
3. Stir the brown sugar and cinnamon together and sprinkle evenly over the butter.
4. Starting from the long edge closest to you, use the parchment to lift and roll the dough into a tight log. Pinch the seam to seal.
5. Cut into 9 even rolls with a length of unflavored dental floss or a sharp knife. Place them cut side up in a greased 8 or 9 inch pan, cover, and let rise 20 to 30 minutes.

Bake

1. Heat the oven to 350F (175C).
2. Bake for 22 to 28 minutes, until the tops are golden and the centers feel set.
3. Let the rolls cool in the pan for 10 minutes before glazing.

Glaze

1. Beat the cream cheese and butter until smooth, then beat in the powdered sugar and vanilla. Add lactose-free milk a teaspoon at a time until the glaze is spreadable.
2. Spread over the warm rolls and serve.

Tips & Substitutions

• Check your flour blend first. Some gluten-free all-purpose blends add inulin or chicory root fiber, which is a concentrated fructan. Choose a rice, potato, and tapioca based blend and read the ingredient list.
• Xanthan gum does the structural work. Wheat gluten is what makes classic rolls stretchy, so gluten-free dough needs xanthan gum. Add the 1 teaspoon only if your blend does not already include it, to avoid a gummy crumb.
• Keep the liquid warm, not hot. Milk above roughly 120F (49C) can kill the yeast. If it feels hot to the touch, let it cool before adding the yeast.
• Dairy-free option. Swap in a low-FODMAP plant milk such as almond or macadamia, a plant-based butter, and a dairy-free cream cheese to make the rolls dairy-free.
• Watch the glaze portion. Cream cheese carries lactose, so keep the glaze at the amounts listed rather than piling it on. Larger servings of cream cheese move into moderate lactose territory.
• Make them overnight. Shape and pan the rolls, cover, and refrigerate overnight. Let them sit at room temperature for 30 minutes before baking in the morning.

Why This Works

• Gluten-free flour replaces wheat. Wheat flour is high in fructans, which are the main FODMAP concern in standard cinnamon rolls. A tested gluten-free blend removes that source while xanthan gum restores the soft texture.
• Lactose-free dairy caps the lactose load. Using lactose-free milk means the dough carries little to no lactose, so the softness comes without the FODMAP that regular milk would add.
• The cream cheese stays within its portion. Cream cheese is low in lactose at about 2 tbsp (40g), and dividing this glaze across 9 rolls keeps each serving well under that.
• Cane sugar and cinnamon avoid problem sweeteners. Cinnamon is low-FODMAP, and white, brown, and cane sugar are sucrose, so there is no honey, agave, or high-fructose corn syrup to add excess fructose.

Storage

Store cooled, glazed rolls in an airtight container in the fridge for up to 4 days. Warm individual rolls for 15 to 20 seconds in the microwave to soften them again. To freeze, wrap unglazed baked rolls tightly and freeze for up to 2 months, then thaw and glaze before serving. Portion sizes are a guide, so check the Monash app for current tested serving sizes.

Not sure about an ingredient? The FODMAP Foods app rates 1,000+ foods low, moderate, or high FODMAP, with the safe portion for each, so you can cook with confidence.