Low FODMAP Paleo Cinnamon Buns

Pretty Delicious Life 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!

Disclosure: This post contains affiliate links. I may receive commissions for purchases made through links in this post, but rest assured these are all products I personally use and very highly recommend. I will never link to anything on this site unless it is something I love!


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

  1. 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.

  2. Place all dry ingredients in a food processor and pulse using a dough attachment.

  3. Next add in all wet ingredients, continuing to pulse until dough becomes sticky.

  4. Remove from food processor and wrap in plastic wrap. Once wrapped, flatten dough into a rectangle and store in the fridge for 2 hours.

  5. 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.

  6. Next, make the glaze by adding coconut cream and maple syrup to a sauce pot over medium heat.

  7. Allow coconut milk + maple syrup to come to a boil, then lower to a simmer + add salt + vanilla.

  8. 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.

  9. Pour into heat proof container and store in the fridge until you are ready to use.

  10. Once the dough has chilled, pre-heat the oven to 350F and line a baking sheet and your work surface with parchment paper.

  11. Dust parchment and a rolling pin with tapioca flour, remove dough from plastic wrap + dust both sides as well.

  12. Roll dough into a large rectangle, about 9x7".

  13. Pour filling over dough and evenly distribute using the back of a spoon.

  14. Using the parchment as your guide, begin to roll dough into itself being careful not to roll the parchment into the dough.

  15. Once you have a long dough roll place in the freezer about 10 minutes to set before slicing into rounds.

  16. Place cinnamon bun rounds on parchment lined baking sheet and bake 20-30 minutes or until golden brown.

  17. Drizzle with glaze and serve.

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