Low FODMAP Paleo Cinnamon Buns
I'm going to let you in on a little secret: I have not actually had a cinnamon bun since I spent my free time hanging at the mall with friends somewhere in the late 90s. This is a very sad, very true story. I came to this realization as I was testing this recipe and instantly kinda wished I could pop over to Cinnabon and indulge in a little cinnamon-y nostalgia. But then, well, you know what would happen next and who has time to be doubled over in pain in the name of a processed sugary treat? Not me!
I've been wanting to make cinnamon rolls for awhile now and honestly I'm not super sure why its taken me so long. Maybe I was a little intimidated and afraid of how they might turn out? That's likely. Now, don't misunderstand, these cinnamon rolls are NOT going to have the texture of a Cinnabon so if you're expecting that from paleo flour, then I suggest you lower your expectations or wait for me to test a gluten free option. They ARE however going to TASTE exactly like a Cinnabon, if not better! Actually, when I tested the glaze I got full Aunt Annie's Cinnamon Sugar Pretzel vibes which was 100% my favorite mall snack. Anyone remember those?! Do they still exist?! For the sake of the children, I hope so. Man those things were GOOD!
Anyway, I digress. These cinnamon buns are made with my favorite Bob's Red Mill Paleo Flour and Tapioca Flour which is low FODMAP and paleo friendly. They're also made with coconut sugar + maple syrup meaning they are refined sugar free to boot. And the glaze... ohhhh the glaze! That's a simple mix of coconut cream + maple syrup with a few other ingredients, which makes it the sophisticated older sister of good ol' sweetened condensed milk.
These paleo, low FODMAP cinnamon buns are definitely a must for your dessert (or let's be honest, breakfast) table this fall + holiday season (omg I know I'm sorry it's still August!)
Don't forget to let me know what you think in the comments below and tag your photos #PDLrecipes if you make these paleo low FODMAP Cinnamon Buns!
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Ingredients
For the Dough
1 cup Bob's Red Mill Tapioca Flour
2 cups Bob's Red Mill Paleo Flour
1 tsp salt
1 tsp baking powder
1/2 tsp baking soda
2 tbsp coconut sugar
1/2 cup butter, cold + cut into squares
2 eggs
2 tbsp maple syrup
1 tsp vanilla
2 tsp apple cider vinegar
For the Filling
6 tbsp maple syrup
1/2 cup pecans
2 tsp cinnamon
1/8 tsp nutmeg
1/8 tsp clove
For the Glaze
1 can coconut cream
3 tbsp maple syrup
1 tsp vanilla
1 tbsp Bob's Red Mill Tapioca Flour
pinch of salt
Prepare the dough first as you will need to chill it for at least 2 hours, up to overnight. If using vegan butter, I would recommend chilling no less than 5 hours. I found the vegan batch I tested to soften quickly if chilled less than 5 hours.
Place all dry ingredients in a food processor and pulse using a dough attachment.
Next add in all wet ingredients, continuing to pulse until dough becomes sticky.
Remove from food processor and wrap in plastic wrap. Once wrapped, flatten dough into a rectangle and store in the fridge for 2 hours.
While dough chills, mix the filling. Add all ingredients to a bowl, whisking to combine. You can store in the fridge until you are ready to use.
Next, make the glaze by adding coconut cream and maple syrup to a sauce pot over medium heat.
Allow coconut milk + maple syrup to come to a boil, then lower to a simmer + add salt + vanilla.
Simmer for 10 minutes, whisking occasionally. Mixture should begin to thicken, but if it does not, add 1 tbsp of tapioca flour + whisk to combine.
Pour into heat proof container and store in the fridge until you are ready to use.
Once the dough has chilled, pre-heat the oven to 350F and line a baking sheet and your work surface with parchment paper.
Dust parchment and a rolling pin with tapioca flour, remove dough from plastic wrap + dust both sides as well.
Roll dough into a large rectangle, about 9x7".
Pour filling over dough and evenly distribute using the back of a spoon.
Using the parchment as your guide, begin to roll dough into itself being careful not to roll the parchment into the dough.
Once you have a long dough roll place in the freezer about 10 minutes to set before slicing into rounds.
Place cinnamon bun rounds on parchment lined baking sheet and bake 20-30 minutes or until golden brown.
Drizzle with glaze and serve.