Gluten Free & Grain Free Sticky Buns, a healthy cinnamon roll for your family

We all want to eat healthier, but sometimes my guy wants something sweet. 
That means I break down and use some sugar when I bake for him, but that doesn't mean I can't be sneaky and use high protein and grain free flours.....

I based this bread dough off of my new Chia Bread recipe. Chia has a nice light flavor and I thought it would work well. 

I've only made the Chia bread in the bread machine so I was happy to see the buns rise high and stay up on baking! I might try making this dough into focaccia next or how about pretzels? 

There isn't very much sugar in the recipe and I've included healthy sugar options for you too. So don't worry if you have a couple.  I did! 
Wow, they taste incredible. Almost a whole grain flavor, but they're super healthy, packed with protein, and taste so good. I always let gluten free rolls cool a bit for the best flavor and texture before eating. Then you can pull off the layers dripping with stickiness. Enjoy!
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Gluten Free & Grain Free Sticky Buns

Ingredients:  Make sure all of your ingredients and brands are gluten free.

I have tried to give you alternatives if you can't have Chia, beans, corn or xanthan gum. Any milk will work for dairy free. Instant yeast is faster and stronger than active so I would use 1 package active dry yeast and let them rise a little longer. 

Dry Ingredients for dough: apx 240 grams total   All ingredients must be room temp or warm in preheated oven.
  • 1/2 cup (44 grams)  chia seed, ground to flour, or try fresh golden flax, ground to flour, measure after grinding ( I use a coffee mill)
  • 1/2 cup (42 grams) almond meal flour
  • 1/4 cup (34 grams) potato starch/not flour
  • 1/2 cup (34 grams) garbanzo bean flour, or try brown rice or sorghum
  • 1/2 cup (50 grams) cornstarch, or try arrowroot
  • 1/2 teaspoon xanthan gum, or try an additional teaspoon of psyllium husks
  • 2 teaspoons psyllium husks, ground
  • 1/2 teaspoon salt
Wet Ingredients for dough:
  • 1/2 cup milk of choice, warm, no more than 110 degrees
  • 5 tablespoons local honey, runny
  • 1 tablespoon instant yeast
  • 2 large eggs, room temp or warm in hot water (add to large mixer bowl)
  • 3 tablespoons butter, melted
Filling: spread on rolled out dough
  • 2 tablespoons butter, room temp
  • 1/4 cup organic brown cane sugar
  • 4 teaspoons cinnamon
Sticky nut bottom layer: pour into lined baking pan
  • 1/4 cup butter
  • 1 tablespoon molasses
  • 1/4 cup brown cane sugar or coconut palm sugar
  • 1/4 cup milk of choice
  • 1 cup nuts of choice, chopped. Set aside. I used walnuts, but pecans are a favorite too.
Flour for board ( I used sweet rice flour)  Parchment paper or plastic wrap for board. Rolling pin, floured. 

8 inch round high side metal Baking pan lined with parchment paper

Instructions:

Turn on your oven to warm (120 degrees F/49 C) for a minute or two and shut off so it will cool off a little before you rise the dough.

  1. In a large bowl, combine the dry ingredients, sift and regrind any large bits. Set aside. If your flours are cold, set oven proof bowl in preheated slightly warm oven for a few minutes. 
  2. In a small bowl, warm the milk of choice and butter in the microwave for 20-30 seconds. It should be just warm to touch and not hot or it will kill your yeast. Add the yeast and sugar, whisk and set aside to double for apx 10 min. If the yeast does not bubble and rise, throw out, and buy new yeast.
  3. In a small saucepan, combine the sticky bottom layer ingredients, except the nuts. Heat on low, bring to simmer and cook, stirring occasionally for several minutes or until slightly thickened.
  4. Chop nuts, set aside.
  5. Assemble the filling ingredients but do not combine. 
  6. Cover your board with parchment or tape down plastic wrap. Flour rolling pin.
  7. In the large bowl of stand mixer, add the warmed eggs, beat for a minute. 
  8. Add the proofed yeast mixture and stir.
  9. Add the flour mixture and beat for 3 minutes. The dough will be wet and sticky but not runny. 
  10. Scrape down the sides and with your spatula, push the dough into a ball. Roll out onto very well floured board. Dust the top with flour and knead gently a few times, moving more flour underneath to keep from sticking. Add more to the top but don't over flour.
  11. Roll out to an apx 14x10 inch rectangle. Spread filling butter, leaving the edges dry. Sprinkle cinnamon and brown sugar over the butter.
  12. Lift the top of the dough and gently roll, using the parchment to help or angle the board. 
  13. Pour the sticky bottom layer into parchment lined pan. Add nuts.
  14. Cut the roll into 7 even rolls with a sharp knife. Transfer to pan. Buns should touch.
  15. Set pan in warm oven for apx 20 minutes to rise to top of pan. Remove from oven and heat oven to 350 degrees F/180 degrees C.
  16. Bake for 30-35 minutes or until brown and a little hollow to tap.

8 comments

  1. O wow! What a treat! Way to be sneaky ;)

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  2. WHOA BABY! My eyes just popped out of my head - Thank goodness I could pop them right back in so I could continue to stare at this incredible food porn!

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  3. I've been craving sweet rolls for a long time, I don't know why I haven't headed to the kitchen. I guess now I don't have an excuse :)

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  4. These look amazing! I think I'd be happy if you invited me over for some. ;) Especially in this dreary fall weather. Yum!

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  5. Who doesn't love Sticky Buns? These look terrific! And it's great that you created a healthier version, Ali! Thanks so much for sharing on Gluten-Free Wednesdays!

    Shirley

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    Replies
    1. Thanks Shirley! Hope the chilly weather is holding off in your area. We are dropping a bit and thankful for it! It's been too hot this year. Take care my friend

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