Maple Pecan Sticky Buns

Thanksgiving morning deserves something worth gathering around. These Maple Pecan Sticky Buns come out of the oven with tender cinnamon spirals, toasted pecans, and a glossy maple topping that settles into every fold.

For this holiday bake, gluten-free flour and lactose-free dairy alternatives replace traditional wheat flour and milk. The maple-pecan topping delivers plenty of rich flavor, while smaller portions make these buns easier to fit into a Low-FODMAP-conscious menu.

Ingredients

For the Dough

• 2 3/4 cups gluten-free all-purpose flour blend formulated for yeast baking, with xanthan gum
• 2 1/4 teaspoons instant yeast (1 packet)
• 1/4 cup granulated sugar
• 1 teaspoon fine sea salt
• 3/4 cup lactose-free milk, warmed to approximately 105°F to 110°F
• 1/4 cup lactose-free butter, melted and cooled slightly
• 2 large eggs, room temperature
• 1 teaspoon vanilla extract

For the Maple Pecan Topping

• 1/3 cup pure maple syrup
• 1/4 cup lactose-free butter
• 1/4 cup packed light brown sugar
• 3/4 cup roughly chopped pecans
• 1/8 teaspoon fine sea salt

For the Cinnamon Filling

• 3 tablespoons softened lactose-free butter
• 1/4 cup packed light brown sugar
• 1 1/2 teaspoons ground cinnamon

Materials Needed

• Measuring cups and spoons
• Large mixing bowl
• Stand mixer with paddle attachment or sturdy mixing spoon
• Small saucepan
• Whisk or spatula
• Rolling pin
• Parchment paper
• 9-inch square baking pan
• Sharp knife or unflavored dental floss
• Large serving platter

How to Make It

1. Mix the dry ingredients. Whisk the gluten-free flour, yeast, sugar, and salt in a large mixing bowl. Use a flour blend specifically designed for yeast dough, following any hydration guidance on its package.
2. Make the dough. Add the warm lactose-free milk, melted butter, eggs, and vanilla. Beat with a paddle attachment for 3 to 4 minutes until a thick, soft dough forms. Gluten-free dough will be stickier than conventional bread dough.
3. Let it rise. Cover the bowl and leave in a warm spot for 45 to 60 minutes, or until noticeably puffy. It may not double in size.
4. Prepare the topping. Melt the butter, maple syrup, brown sugar, and salt in a small saucepan over medium-low heat. Stir until smooth, pour into a greased 9-inch square baking pan, and scatter the pecans evenly over the top.
5. Roll out the dough. Place the dough between two lightly floured sheets of parchment. Roll into an approximately 12-by-10-inch rectangle, about 1/2 inch thick. If the dough is too sticky to handle, chill it briefly.
6. Add the cinnamon filling. Spread softened butter across the dough, leaving a narrow border. Mix the brown sugar and cinnamon, then sprinkle evenly over the butter.
7. Shape the buns. Use the parchment to help roll the dough into a log from the longer edge. Cut into 9 equal pieces, handling gently to keep the spirals intact.
8. Proof again. Arrange the buns cut-side up over the maple pecan topping. Cover loosely and let rise for 25 to 40 minutes until slightly puffy. Meanwhile, preheat the oven to 350°F.
9. Bake until golden. Bake for approximately 30 to 38 minutes, until the centers are set and the buns are golden. If the tops brown too quickly, tent loosely with foil. Baking time varies with the flour blend.
10. Turn out and serve. Cool in the pan for 5 to 10 minutes, then carefully invert onto a large serving platter while the topping is still warm. Spoon any remaining pecans and glaze over the buns.

Low-FODMAP Notes

These buns use gluten-free flour, lactose-free milk, and lactose-free butter, but gluten-free does not automatically mean Low-FODMAP. Choose a flour blend without inulin, chicory root fiber, apple fiber, or other high-FODMAP additions, and check that your dairy alternatives are suitable for your needs.

Pure maple syrup is generally a Low-FODMAP-friendly sweetener, while pecans and brown sugar are best considered in portion context. Because the finished buns have not been laboratory tested and tolerance varies, enjoy a modest portion and use your preferred Low-FODMAP guidance when planning your Thanksgiving menu.

Recipe Tips

• Choose a gluten-free flour blend intended for yeast baking; blends behave differently, so the dough texture and rise may vary.
• Warm the milk gently. Very hot milk can damage the yeast.
• Roll between parchment sheets to shape the sticky dough without adding too much extra flour.
• Toast the pecans briefly before adding them to the pan if you prefer a deeper nutty flavor.
• Invert the buns while the glaze is still warm so the pecan topping releases more easily.
• Serve the day they are baked for the softest texture, or warm leftovers gently before enjoying.