Low FODMAP Chocolate Hot Cross Buns

Low FODAMP Hot Cross BunsEaster has arrived. And with it, it brings a tonne of unwanted chocolate, calories and for us low-FODMAPers’ a lot of stomach distress. 

So this year, I have taken the traditional recipe and turned it on it’s head with a few simple swaps. And boy-oh-boy have I created a delicious Easter recipe! I can hear your sensitive little bellies singing already! Below I will outline to you exactly how I have made this little treat a lot safer for us malaborbers!

flour 

Low FODMAP Hot Cross Bun IngredientsGluten is a massive no-no when following a low FODMAP diet. It contains high levels of oligosaccharides (Fructans and GOS – Galactooligosaccharides) which are long-chain carbohydrates (around 6-10 chain units) that we find hard to digest.

With a little help from my FODMAP coach Suzanne Perazinni at Strands of My Life and I mixed together an alternative flour for my baking. The flour includes: 

  • 1 + 1/3 Cup Rice Flour
  • 1/3 Cup Tapioca Flour/Starch
  • 1/3 Cup Potato Flour/Starch

It is important when baking without gluten that we find alternatives to mimic the effects gluten has in the baking process. Gluten, the protein component of wheat, acts as a glue, keeping all ingredients bound together. It also assists in trapping air bubbles to create the ‘rise’ that we so love in our baked goods. 

The alternatives; rice, potato and tapioca are all designed to create texture whilst baking. In particular when using these flours for baking a potato starch is the preferred option as it is made from peeled potatoes creating a lighter flour. The same goes with rice flour; White rice flour is less nutritious than brown but offers a lighter texture. 

filling

Traditionally, hot cross buns are filled with dried fruits. Another massive no-no for us FODMAPers’. When fruits are dried their levels of sulphites increases 10-fold. 

When sulphites enter the large intestine (bowel) the sulphite in the food is converted into foul smelling gasses by bacteria through a process called fermentation. The build up or passing of these gasses can cause bloating, cramps and discomfort. FODMAP’s are fermentable carbohydrates remember, so to avoid stinking out your entire town you might want to stay away from them – especially dried fruit! 

My simple substitute for this is some teeny tiny and adorable chocolate drops! Chocolate is something we should be consuming in small amounts so I only used a 3/4 cup in the recipe. This low allergen recipe works well with chocolate instead of dried fruit. The reason being, during the rising process as it heats up the chocolate begins to melt slightly infusing that chocolatey goodness throughout the entire bun! Yum!

size

Lod FODMAP Hot Cross Buns Small In Portion Size to Control Symptoms

Ps. This photo was taken before they were baked! Still insanely yum!

Another thing FODMAPers’ need to consider is portion sizes. That is why instead of making this a six bun recipe I have created it to produce 12 small buns (I may have eaten one of them raw). Smaller sizes mean that our FODMAP intake for that meal is greatly reduced as is our likelihood of stomach upset. 

So now it’s time to recreate these bad boys for your own easter pleasure! 


Makes 12 small hot cross buns (6cm x 6cm buns)

ingredients

dry

  • 1 + 1/3 Cup Rice Flour
  • 1/3 Cup Potato Starch
  • 1/3 Cup Tapioca Flour
  • 2 tsp Yeast
  • 1/8 Cup Caster Sugar
  • 1 tsp All Spice 
  • Dash of Himalayan Rock Salt
  • 3/4 Cup Chocolate Chips

wet

  • 20g Butter
  • 150ml Lactose Free Milk (or alternative)
  • 1 Egg, lightly whisked 

criss cross

  • 1/4 Cup Flour mixture (Rice, Potato and Tapioca)
  • 1 Tbsp Water (a little extra if needed)

how to

  1. Combine dry ingredients in a large bowl.
    Combine Dry Ingredients for Low FODMAP Hot Cross Buns
  2. Melt the butter by placing in a small bowl and lowering in freshly boiled water. This will enable you to control the melting, instead of accidentally burning the butter in the microwave. Once the butter is melted pour it into the bowl of dry ingredients along with your lightly whisked egg and milk.
    Measuring and Melting Butter
  3. Mix the ingredients until combined. On a floured surface, turn the dough out and knead until smooth. Place the dough into a lightly oiled bowl, cover with plastic wrap and leave in a warm, relatively wind-free area for around 1 to 1 and a 1/2 hours to rise.
    Kneading the Low FODMAP Hot Cross Bun Dough
  4. Line a baking tray with baking (parchment) paper and pre-heat the oven to 170° celsius for a fan forced oven and 190° celsius with no fan.  
  5. Once the dough has risen, knead it until it reaches its original smaller size, then split the dough into 12 parts and place on the baking tray roughly 1cm apart.
    Low FODMAP Hot Cross Bun Dough on Baking Tray
  6. For the criss cross, combine the flour and water and place into a ziplock bag with a little snip in the corner. This will be your piping bag. Line the hot cross buns and then place in the oven for around 15-20 minutes or until done. 
  7. If you are like me, once the cooking time is done you will devour them immediately. If you can resist, place your hot cross buns on a cooling rack and store in a plastic container in the cupboard once completely cool. 

Freshly Baked Low FODMAP Hot Cross BunsI hope you all enjoy these delicious little treats as much as I have today! If you love this recipe share it with your friends by using the share buttons below 🙂 As always if you have any questions feel free to drop me a line! 

Love, 

The Nourished Blonde Signature

2 thoughts on “Low FODMAP Chocolate Hot Cross Buns

    • The Nourished Blonde says:

      They were delicious! Obviously not as sweet or spongey as a store bought version but for gluten free and low FODMAP I am seriously impressed🙌🏼 Let me know how you go Colleen or if you have any other cute hot cross bun flavour combinations I should try! Love TNB xx

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