Low FODMAP Cheddar Buns - Grain Free, Dairy Free-Friendly
A cross between a bread bun and a biscuit, these Cheddar Buns are good with or without the dairy. Slightly crumbly, melty with cheese fresh out of the oven and slightly garlicky - these are truly a treat!
Servings 14 small buns
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.