Low FODMAP Hot Cross Buns

Posted by on Apr 4, 2012 in Baking, Breakfast, featured, Recipes, Sides and salads | 2 comments

Low FODMAP Hot Cross Buns

Hot cross buns,
Hot cross buns,
One ha’ penny,
Two a penny
Hot cross buns…

Do you remember that nursery rhyme?  I hadn’t heard it for years until I started singing it in my head today…as you do when that’s what you’re baking.

These delicious Easter treats present quite a problem for those of us on a low FODMAP diet.  Not only is the wheat difficult to stomach, but the load of sugar in the dried fruit is not so kind to us either.

But this year I didn’t want to miss out.  I love the warm spiciness of a Hot Cross Bun with a little spread of butter and a cup of tea.  Easter isn’t quite complete without one of these on Sunday morning.

Ready for the oven

I have had good success making a spelt bun by simply substituting wheat flour with spelt.  There are plenty of recipes for Hot Cross Buns online and in books.  Perhaps you have a favourite from days gone by.

This time round though, I wanted to try a version without wheat or spelt that would hopefully suit everyone.  For the dry ingredients I have used brown rice flour, buckwheat flour, a little starch, and a small amount of glutinous rice flour a.k.a. sweet rice flour (this gives a bit of stretch to the bread).  A generous amount of cinnamon and mixed spice brings these buns to life, while a little butter and an egg ensure they aren’t dry.



For the fruit I have used just 120g of a mixture of currants, sultanas and chopped raisons, but you could use just one or two of these.  This averages out to only 10g of fruit per bun, enough to satisfy without a FODMAP overload.



I have found these buns quite soft and moist with a generous stretch in the crumb.  They keep well  for a couple of days, or pop into the freezer, and toast up nicely under the grill.


Happy Easter to All 


Low FODMAP Hot Cross Buns

makes 12

Glutinous rice flour can be easily found in Asian grocers.  It doesn’t contain gluten.  Despite its’ name, buckwheat is not a type of wheat and is related to rhubarb.

2 cups lukewarm milk (lactose free if required)
1 tsp dry yeast
1 ¼ (200g) cups brown rice flour
½ cup (75g) buckwheat flour
¼ cup (35g) glutinous (sweet) rice flour
¼ cup (30g) tapioca starch
2 tablespoons caster sugar
2 teaspoons cinnamon
2 teaspoon mixed spice
½ teaspoon guar gum (optional)
pinch of salt
40g each currants, sultanas and chopped raisons
50g butter melted
1 egg lightly beaten

Cross Paste
3 tablespoons white rice flour
1 tablespoon corn flour
2 tablespoons water

1 tablespoon wheat/gluten free icing sugar mixture
1 tsp water

Line 12 muffin tin holes with baking paper.  Preheat the oven to 100°C then switch off.

Combine warm milk and yeast and set aside for 10 minutes to activate.

Combine all the dry ingredients in a large bowl and blend with a whisk.  Add milk and yeast mixture, dried fruit, melted butter and egg and mix until you have a thick smooth batter.  Spoon the batter evenly amongst the muffin cases and set aside in the warmed oven for 25 minutes to rise.

When the buns have had their time to rise, remove from the oven and preheat oven to 180°C.

To make the cross mixture, mix together the ingredients for the cross paste until smooth.  Tip the paste into a zip-lock bag and cut one tiny corner off the bag.  Pipe a cross on each bun.

Bake buns for 18-20 minutes until lightly browned and the buns spring back when pressed lightly.

Combine the icing sugar and water for the glaze and brush lightly onto the warm buns.



  1. Oh yippee! I am so looking forward to trying these!

  2. I remember the nursery rhyme as well! The hot cross buns look great. Is it my computer, or are there two white boxes blocking out most of this ingredient list?

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