Low FODMAP cinnamon rolls:the easiest gluten free recipe

Craving warm, gooey cinnamon rolls without all the hassle? This one is for you.

Forget juggling different gluten free flours and chasing the perfect dough, only to get something dry and crumbly. These low FODMAP cinnamon rolls use a handful of simple ingredients, and the secret is rice paper.

No kneading, no rising time and no complicated flour blends. Just golden, soft and chewy rolls, filled with cinnamon and topped with a creamy yogurt glaze. A delicious little shortcut for your next cosy treat.

Why we love it

• No dough to make: rice paper softened in egg and milk does the job of a yeasted dough.
• A handful of ingredients: rice paper, eggs, butter, brown sugar and cinnamon, plus a quick yogurt glaze.
• Gluten free and lactose free: no wheat flour, and lactose free milk and yogurt.
• Soft and chewy: golden on the outside, gooey with cinnamon on the inside.

Ingredients

Makes 4 cinnamon rolls.

Every ingredient is low FODMAP at these quantities.

• 8rice paper sheets
• 2eggs
• 60 mllactose free milk
• 25 gsoftened butter, for the filling
• 25 gbrown sugar, for the filling
• 1 tspground cinnamon, for the filling
• ½ tspvanilla extract, for the filling
• 2heaped tbsp lactose free Greek yogurt, for the glaze
• 1 tspicing sugar, for the glaze (adjust to taste)
• A squeeze of fresh lime juice, for the glaze

Ratings reflect Monash University's public research at the listed quantities. Tolerance varies, so reintroduce carefully and check portions in the app.

How to make rice paper cinnamon rolls

1. Make the cinnamon filling. Mix the softened butter, brown sugar, cinnamon and vanilla extract until smooth and creamy.
2. Soften the rice paper. In a shallow dish, whisk the eggs and lactose free milk together. Dip two rice paper sheets into the mixture, one at a time, until they are flexible, then lay one on top of the other on a flat surface.
3. Shape the rolls. Spread a thin layer of cinnamon filling over the rice paper. Roll it into a log, then gently coil the log into a spiral. Repeat with the remaining sheets until you have four rolls.
4. Bake until golden. Place the rolls on a lightly greased baking tray lined with baking paper. Bake at 180°C (350°F) for about 20 to 25 minutes, until golden and cooked through.
5. Make the glaze. Mix the lactose free Greek yogurt, icing sugar and lime juice until smooth.
6. Drizzle and enjoy. Let the rolls cool slightly, then drizzle the creamy glaze over them. They taste best warm.

Are these cinnamon rolls low FODMAP?

Classic cinnamon rolls use a wheat dough, and often regular milk and a cream cheese icing. Wheat contains fructans and regular dairy contains lactose. Both are FODMAPs that may trigger symptoms in some people with IBS. This recipe swaps the dough for rice paper and uses lactose free dairy.

Rice paper

Rice paper is a convenient gluten free alternative to traditional dough. It is usually made from rice flour, often with tapioca starch, salt and water. Monash University uses plain rice paper wrappers in its own low FODMAP rice paper rolls recipe, with two wrappers per serve. Each cinnamon roll here also uses two sheets.

Choose plain rice paper sheets and check the ingredient list for anything added, such as wheat flour. Our article on FODMAPs vs gluten explains why wheat matters for FODMAPs, not only for gluten.

Butter

Good news: butter is mostly fat, and it naturally contains very little lactose. Monash University lists butter as low FODMAP at a typical serving of 1 tablespoon. This recipe uses 25 g for four rolls.

Brown sugar and icing sugar

Table sugar is sucrose: one glucose and one fructose, bonded together. With glucose and fructose in balance, it is not a FODMAP. Monash University lists brown sugar and icing sugar as low FODMAP. Our guide to low FODMAP sweeteners explains why.

Lactose free milk and Greek yogurt

Regular milk and Greek yogurt contain lactose. In lactose free versions, an added enzyme called lactase splits the lactose into simpler sugars. The creamy texture stays, but most of the lactose is gone. Our article on lactose-free vs low FODMAP explains how this works.

Eggs, cinnamon, vanilla and lime

Eggs contain almost no carbohydrate, so they contain no FODMAPs. Monash University lists ground cinnamon, vanilla extract and lime juice as low FODMAP at the small amounts used here.

A little reminder

Low FODMAP does not necessarily mean symptom free. Fat is not a FODMAP, but foods higher in fat may still trigger digestive symptoms in some people with IBS. Listen to your gut and adjust portions to your individual tolerance.

Make low FODMAP eating easier with Belly Buddy

Love finding simple ways to enjoy your favourite foods without the FODMAP guesswork? Belly Buddy helps you scan grocery products, understand their FODMAP profile and discover low FODMAP alternatives. Because living with IBS should not mean losing the foods you love.

Low FODMAP suitability depends on portion sizes, product formulations and individual tolerance. This recipe is general information and does not replace personalised dietary advice.

Belly Buddy is not affiliated with or endorsed by Monash University. Our FODMAP information is informed by publicly available scientific sources, including research from Monash University.