Put a spin on your favourite brunch treat with these tasty low FODMAP cardamom Buns! With a light, fluffy texture and a buttery cardamom flavour, no one will guess they’re low FODMAP!
My husband’s family is from Estonia and they go back there at least a few times a year. On their last trip, my mother-in-law brought me a traditional Estonian baking book!
It was packed with tons of familiar treats like macarons, tarts, and pies. But one of the first things that caught my eye was the cardamom buns!
I’ve had a low FODMAP cinnamon bun recipe on here for a few years now, and it’s definitely a fan favourite. So I knew these tasty little rolls were something I wanted to get curious about!
It took a bit of Franken-FODMAPing to greenlight these little treats, but they’re worth the effort, promise!
So if you’re itching to take your Sunday brunch day to whole new level, surprise your taste buds with these easy low FODMAP cardamom buns!
FODMAP math
Not convinced these tasty low FODMAP cardamom buns are made of magic? What if I told you they don’t have any notable FODMAPs?
Yep, that’s right! As long as you stick to lactose-free milk, these little buns won’t add anything noticeable to your FODMAP load! That being said, sugar and fat can still do a number on your gutsicles, so please enjoy these babies responsibly!
Fructose = 0
Lactose = 0
Fructan = 0
GOS = 0
Polyol = 0
Low FODMAP Cardamom Buns
- Total Time: 3 hours 30 min
- Yield: 12 cardamom buns 1x
Description
Shake up your brunch routine with these tasty low FODMAP cardamom buns!
Ingredients
(Dough)
- 2 + 1/4 tsp active dry yeast
- 1/3 cup warm water
- 1 tbsp granulated sugar
- 1/2 cup warm lactose-free whole milk
- 1/4 cup unsalted butter, melted
- 2 egg yolks – egg whites reserved
- 2 + 3/4 cups low FODMAP flour
- 1/4 cup granulated sugar
- 1 tsp salt
(filling)
- 1/2 cup unsalted butter, room temperature
- 1/2 cup raw sugar (or granulated sugar)
- 1 tbsp dried cardamom
Instructions
- Preheat your oven to 200 degrees. Place your yeast in the bottom of a medium-size bowl and add warm water. I like to throw in 1 tbsp of sugar with the water so the yeast has something to eat. I find this helps them become extra frothy which makes for taller buns. Let the yeast sit in the warm water for 10 minutes undisturbed.
- After your yeast has turned frothy, whisk in your warm milk, melted butter, and egg yolks until combined. Then, add your flour, sugar, and salt. Mix everything together with a wooden spoon until the mixture forms several clumps of dough. Add the reserved egg whites and mix until the dough is fully combined.
- Transfer the dough to a lightly oiled, heatproof bowl and cover with a damp tea towel. Place the dough in the oven and TURN OFF THE OVEN. Allow the dough to rise four 1 hour. – The dough rises best in a warm environment. Because we don’t have gluten to fall back on, you will get the best results if you create a nice warm space. Just don’t forget to turn the oven off, as we aren’t cooking the dough quite yet!
- Combine the butter, raw sugar, and cardamom in a small bowl.
- Then pull your dough out of the oven and place it on lightly floured parchment paper. Form the dough into a large rectanlge and flatten it out as much as you can with the heels of your hands. Remember to dust some additional flour underneath your dough as you work to prevent sticking. Once you have done as much as you can with your hands, pull out your rolling pin and continue until your rectangle is about 18×12-in. Then scoop out your filling and spread lengthwise over half of the dough with the back of a spoon (right to the edges).
- Preheat your oven to 200 degrees and line a muffin tin with liners. Set aside.
- Fold the dough in half (so it makes a skinnier rectangle), and use a pizza cutter or a sharp knife to cut the dough into 12 fat strips. Then cut a line in the center of each strip (like little legs). Leave a space at the top of each strip uncut.
- Take your first strip and hold one “leg” in each hand. Carefully twist the legs a few times and drape them around each other to form a bun. Place your bun in a muffin liner. Repeat for each bun!
- Place a damp tea towel over the baking tray and put it back into the oven. Then TURN THE OVEN OFF! Allow the dough to rise for another 60 minutes.
- Remove the your cardamom buns from the oven, and preheat to 325 degrees. Return the buns to the oven (without the tea towel) and bake until they’re golden brown (about 30 minutes). Allow the cardamom buns to stand for 10 minutes before taking then out of the tray.
Notes
Recommended low FODMAP serving – 1 cardamom bun per sitting
You can save some time in the morning by preparing the rolls the evening before. Wrap up the prepared rolls after their second rise, place a paper towel over your baking dish to catch any condensation and cover with plastic wrap.
- Prep Time: 3 hours
- Cook Time: 30 min
- Category: baking, breakfast, snack
- Method: baking
- Cuisine: Estonian
Nutrition
- Serving Size: 1 bun
- Calories: 278
- Sugar: 15 g
- Sodium: 223 mg
- Fat: 0 g
- Saturated Fat: 8 g
- Unsaturated Fat: 0 g
- Trans Fat: 0 g
- Carbohydrates: 36 g
- Fiber: 0 g
- Protein: 3 g
- Cholesterol: 69 mg
Keywords: Low FODMAP Cardamom Buns, Low FODMAP Cardamom Twists, Gluten-free Cardamom Buns
You might also like one of these:
- Low FODMAP Strawberry Hand Pies Tame any sweet tooth with these deceptively easy low FODMAP strawberry hand pies!
- Low FODMAP Cinnamon Toast Sundaes Looking for a quick and dirty dessert idea? Check out this sweet and savoury low FODMAP cinnamon toast sundae!
- Low FODMAP Chocolate Chip Muffins Looking for a sweet treat that travels? These low FODMAP chocolate chip muffins are the treat to beat!
If you like this post don’t forget to share it! Follow me on YouTube @flipyourleaf for a ton of videos on understanding FODMAPs, IBS mechanics, and how to feel safe in your body. Together we’ll get the low FODMAP diet down to a science!
