Pumpkin Dinner Rolls

Thanksgiving is fast approaching and no dinner would be complete without some sort of bread/roll etc.  It seems though, no matter how many gluten free recipes I have under my belt, The Maniac is always trying to challenge me to make something just a little healthier, or a little different for people with various food intolerances.  These dinner rolls are his newest gauntlet.

I have some super tasty, very quick, yeast free (gf,df,ef) dinner rolls that are my go-to side for holiday meals.  This recipe will be in my upcoming cookbook, The Healthy Gluten Free Life (available now on Amazon.com and BarnesandNoble.com or in stores Feb. 21, 1012).  However, The Maniac really wanted to try a roll this Thanksgiving that was more FODMAP friendly.  What is FODMAP?  Well, FODMAPs is an acronym that stands for Fermentable Oligo-, Di- and Mono-saccharides, and Polyols. This term was coined by a group of researchers who theorize that foods that contain these forms of carbohydrates exacerbate the symptoms of some digestive disorders, such as irritable bowel syndrome (IBS) and inflammatory bowel disease (IBD) (About.com).  FODMAP foods are those that contain fermentable carbohydrates that lead to gas, bloating and either constipation or diarrhea (cassandraforsythe.com).  

Since The Maniac is trying to maximize nutrition while enhancing gut healing due to Celiac disease, I accepted the challenge and developed these FODMAP friendly Pumpkin Dinner Rolls!  As some of you may know, it is difficult enough to bake gluten free, but then remove eggs and dairy…and wow!  You’ve got some serious challenges ahead.  To then remove potato starch and xanthan or guar gum for binding???  Oh my.  After a few crumbly attempts, I am very happy with the tender, chewy results of these rolls.  I hope they become part of your family Holiday as well!

Pumpkin Dinner Rolls
Yields 8
Gluten Free, Dairy Free, Egg Free, Soy Free, Gum Free (FODMAP Friendly)
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Dry Ingredients
  1. ½ C Sorghum Flour
  2. ¼ C Millet Flour
  3. ¼ C Teff Flour
  4. 1 C Tapioca Starch
  5. 2 TBSP Arrowroot Starch
  6. ½ tsp Sea Salt
  7. 2 tsp Baking Powder
Wet Ingredients
  1. 2 TBSP Flax Meal mixed w/ 1/3 C Hot Water
  2. 1/3 C Organic Pumpkin Puree
  3. 1 TBSP Olive Oil
  4. 2 TBSP Pure Maple Syrup
  5. ¼ C  - 1/3 C Warm Rice Milk (start with ¼ and add the rest if needed)
  6. ¼ C Coconut Oil
  1. 1) Mix hot water and flax meal in a small bowl and set aside.
  2. 2) In a medium bowl, whisk together dry ingredients.
  3. 3) In a stand mixer, blend flax meal, pumpkin, olive oil and maple syrup until mixed.
  4. 4) Alternately add flour mix and ¼ C warm rice milk until fully incorporated.
  5. 5) Slowly add coconut oil. If the dough is still a little dry, add remaining milk. If it is the 
consistency of wet bread dough, don’t use the rest. Mix on high for 30 seconds.
  6. 6) Drop dough by large spoonfuls  (I like using a 2 oz ice cream scoop) onto parchment 
lined baking sheet.
  7. 7) Drizzle olive oil over tops of rolls, then sprinkle with course sea salt. If you’re feeling
 a little crazy you can also sprinkle poppy seeds, sesame seeds or pumpkin seeds 
on top for variety.
  8. 8) Bake at 350° for about 15-19 minutes, or until slightly golden on top and they spring 
back when you push on the tops.
  9. 9) Cool for 5 minutes on wire racks before serving.
The Healthy GF Life http://thehealthygflife.com/


  1. THESE look great – wish they were grain-free! I’d be gobbling them up!

  2. Linda Bullard says:

    Hi, What is teff flour? What role does it take in recipes? ( as I may have to find a substitute for it if I can’t figure out how to get it.)
    Thanks a lot!

  3. Hi, wath’s can I use instead of sorghum?
    I don’t eat grains!
    Thank you

    • Hi Claudia! This recipe was made with sorghum and I haven’t adapted it to be grain free at this time, so I can’t tell you exactly what would work. If I convert it to grain free at a later date, I’ll post on the site the new reicpe, so be sure to check back! Thanks!

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