These homemade low FODMAP bread rolls with sunflower seeds topping are perfect on you dinner table. They are also freezer friendly!
If you’re following the low FODMAP diet, the ritual of accompanying your meal with bread or packing some allergen friendly sandwiches for the day becomes part of the daily routine. In order to make your life a bit easier, I’ve developed these low FODMAP bread rolls. Now you can accompany your meal again with a bun or pack a sandwich for a day at the beach or for a picnic by the lake.
For a gluten free bread, they are surprinsingly easy to make and delicious. The secret is in the clarified butter or ghee – the purest form of butter you can find, healthier than butter itself and naturally lactose free. If you cannot find it, you can also regular butter. They won’t be as tasty but they will still be quite good.
The sunflower seeds topping gives these buns a special crunchiness and mild nutty taste. Packed with nutrients, they will curb your appetite and allow you to enjoy your days without thinking where to find a low FODMAP bread rolls. And you can even freeze a batch and defreeze whenever you need. How cool is that?
And for more of my low FODMAP bread recipes, checkout this collection.
Low FODMAP Bread Rolls
Ingredients
- 1/2 cup | 130ml warm water
- 1/2 cup | 130ml lactose free milk + more to brush
- 1 tsp apple cider vinegar
- 1 1/2 cups | 210g. rice flour
- 1/2 cup | 75g. tapioca
- 1 tsp salt
- 1 tbsp quick yeast
- 3 tbsp ghee OR butter
- 1 egg
- 1/2 cup sunflower seeds
Instructions
- In a small bowl mix together with a fork warm water, milk and vinegar and set aside.
- In a large bowl, add in by order flour, tapioca, salt and yeast and mix.
- Make a hole in the middle of the dry ingredients and add in the egg and butter, mixing with your hands. Finish by adding the milk mixture and bring it together with your hands into a ball of dough (if dough is too sticky, add a bit more of tapioca).
- In a baking tray lined with parchment paper, form 2 inches/ 5 cm balls with your hands and lightly flatten them with your fingers. Allow buns to rise by covering them with a dry kitchen cloth in a warm place for 1½ hours.
- Brush tops with milk and sprinkle each bun with a generous amount of sunflower seeds (be sure to brush them to get the seeds to stick to the buns) Preheat the oven to 400ºF/200ºC and bake for 30 minutes or until tops are golden brown.
- Let cool before eating or cutting.
- Store in airtight container for up to 3 days or freeze.
Do you mean tapioca like you use for pudding or tapioca flour?
It´s tapioca flour.
Hi Joanna, long time no “see”, How are you? I haven’t been able to update my blog for ages! I’ve been trying hard to get back to it, but since I started working full time it’s been a struggle. I am working with a lady who has lots of food-related intolerances and I showed your website to her. She loved it!
These milk buns look delicious and beautiful with the sunflower seeds on top. Where do you normally get xantham gum from?
Hello Georgina 🙂 I understand the challenges of full time jobs 😉 Glad you like the buns. I buy xantham gum from Dove Farms, a good quality and affordable British brand. And thank you for spreading the food sensitivities love 🙂
Joana, como consigo obter o mesmo resultado (ou parecido), substituindo a farinha de arroz? Obrigada
Olá Rute! Pode experimentar com farinha de millet (milho painço)
Joana, tentei já por diversas vezes esta receita (porque quero mesmo muito conseguir fazer e provar 🙂 e nunca consigo o resultado esperado. A massa fica sempre demasiado liquida e peganhenta. Para lém de que nunca cresce muito quando leveda. É esperado que cresça o dobro como nas receitas de pão “normal”? O fermento é o seco não é? Alguma dica especial? Obrigada
Olá Rute! Padaria e pastelaria sem glúten são uns verdadeiro desafio e muitas vezes os bons resultados vêm com a prática e tentativa-erro. Para que a massa fique menos líquida vá adicionando mais farinha e polvilho até obter uma bola consistente e que não pegue. A massa normalmente não aumenta muito, pois falta-lhe o glúten. Eu uso fermento seco mas já usei também o royal, que normalmente se usa para bolos e funciona. Espero que resulte!
Olá Joana. Gosto muito do seu site, a minha mãe tem bastantes intolerâncias e eu descobri recentemente que também. Gostaria de saber porque é que não põe em todas as receitas a versão em português? 🙂
Olá Cátia! Obrigada pelo seu comentário. Fico contente que goste do site 🙂 neste momento a maioria das receitas já estão traduzidas para português. Para tal basta clicar em cima na bandeira ou utilizar este endereço https://www.mygutfeeling.eu/pt