These Low FODMAP Cheddar Buns are inspired by Red Lobster’s Cheddar Bay Biscuits, but they are made grain free and potentially dairy free if that’s your preference! They’re absolutely delicious both ways. And that’s coming from someone who absolutely hates dairy free cheese. The dairy-full version is closer to a bready bun with a likeness to a biscuit. The dairy-free version is closer to a biscuit. Both are equally delicious! And the very best part is that they come together super easily in just 30 minutes! Let’s get into it, shall we?
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What You’ll Need
Measuring Cups & Spoons
Small, Medium & Large Bowl – For mixing ingredients.
Whisk & Rubber Spatula – I’ve linked my favorite rubber spatula.
Baking Sheet & Parchment Paper – I’ve linked my favorite parchment paper to purchase!
Pastry Brush – For brushing the tops of the buns before baking.
About the Ingredients & FODMAP Content
Dry Ingredients
Fine, Blanched Almond Flour – The base flour of the bun. Almond flour is Low FODMAP in 1/4 cup servings, placing 1 bun well under the FODMAP threshold. The flour I love to use in my kitchen is by Anthony’s Goods, which I buy in a large quantity off of Amazon (I go through a lot!). It’s the most cost-effective almond flour purchase available.
Tapioca Flour/Starch – As almond flour is a denser flour, I like to use tapioca flour/starch to lighten the texture of the dough. I typically use the one by Thrive Market, or I purchase the one by Bob’s Red Mill. Tapioca flour/starch is Low FODMAP in 2/3 cup servings.
Baking Soda & Apple Cider Vinegar – Gives our buns the tiniest bit of rise.
Sharp Cheddar – I love to use sharp cheddar for the flavor bomb of its acidic zing, similar to Red Lobter’s biscuits. As cheddar is a hard cheese, there is very little lactose present making it safe on the Low FODMAP diet. If you’re keeping this dairy free, I love to use the plant-based cheddar by Follow Your Heart. It melts wonderfully and tastes great in this bun!
Flat-Leaf Parsley – Parsley brightens the otherwise super savory flavors. 1 cup is Low FODMAP.
Wet Ingredients
Unsalted Butter – As the primary fat in this bun, butter provides a savory richness. If you are dairy free, I recommend using the unsalted butter by Miyoko’s or by Earth Balance.
Garlic-Infused Olive Oil – Adds a hint of garlic flavor. If using a store-bought garlic oil, be sure that it is actually Low FODMAP. Depending on the manfuacturing process, some garlic oils end up with high FODMAP ingredients in the final product. More on that in this article by FODMAP Everyday. My favorite garlic oil to use is by Garlic Gold, which I purchase in bulk off of Amazon (as it’s cheaper per bottle). If you don’t want to commit to a 6-pack, you can also purchase a single off of Amazon.
Unsweetened Almond Milk – Almond milk is Low FODMAP in 1 cup servings, although any Low FODMAP, unsweetened plant-based milk will do.
Eggs – Acts as a binding element and helps the bun rise.
Enjoy! <3
If you make these Low FODMAP Cheddar Buns, I’d love to know what you think! Drop me a comment and leave a star rating to let me know how you like them. I love it when you guys try my recipes, and it really does support this little blog of mine when you provide feedback! Or you can also snap a photo and tag me on Instagram, @thefodmapfactor. I love to see it!
Looking for something to pair this with? This would go great with my Low FODMAP Autumn Chili! Or if you’re looking for something similar but different, try my Jalapeno Chive Biscuits.
Low FODMAP Cheddar Buns – Grain Free, Dairy Free-Friendly
Ingredients
Dry Ingredients
- 2-1/4 cups fine, blanched almond flour
- 1/4 cup tapioca flour/starch
- 1/2 teaspoon baking soda
- 1/4 teaspoon fine sea salt
- 2 cups shredded sharp cheddar use plant-based cheddar for dairy free
- 1 tablespoon chopped flat-leaf parsley
Wet Ingredients
- 4 tablespoons unsalted butter, melted use plant-based butter, like Miyoko's, for dairy free
- 2 teaspoons garlic-infused olive oil
- 2 tablespoons unsweetened almond milk
- 2 large eggs
- 1/4 teaspoon apple cider vinegar
For Topping Before Baking
- 1 tablespoon almond milk
- 1 tablespoon chopped flat-leaf parsley
- 1 teaspoon garlic-infused olive oil
Instructions
- Preheat oven to 350°F. Line a baking sheet with parchment paper.
- In a medium bowl, add almond flour, tapioca flour/starch, baking soda and fine sea salt. Use a whisk to mix thoroughly. Then use a rubber spatula to fold in shared cheddar cheese and 1 tablespoon of parsley until evenly distributed.
- In a large bowl, whisk melted butter, garlic-infused olive oil, almond milk, eggs and apple cider vinegar. Add in dry ingredients and fold mixture into itself with a rubber spatula just until it is evenly combined.
- Scoop out dough and roll into ~2" balls. Place on baking sheet 1.5 inches apart. This should yield about 14 buns.
- In a small bowl, mix 1 tablespoon almond milk, 1 tablespoon parsley and 1 teaspoon of garlic-infused olive oil. Use a basting or pastry brush to brush the tops of the buns with this mixture.
- Bake for 15-18 minutes until buns are golden and bottom edges are browned. Let cool for 10 minutes before removing from the tray. Best if served fresh and melty. Enjoy!
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.
- If making this bun dairy free, you can use your favorite dairy free cheddar and butter. My favorites are the cheddar by Follow Your Heart (it melts very well in the bun), and the plant-based butter by Miyoko’s.
- You can make the buns larger, up to 3″ acrross, if you’d like a larger bun, which works especially well for the dairy version. Increase the baking time to 18-21 minutes.
Did you make this recipe?
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