Beetroot buns - low FODMAP recipe

These beetroot buns are so delicious and easy to make, they’ve become a staple in our pantry. 

I love their beautiful red color (completely pink before they are baked), and the beetroot ads a lot of great moisture to the dough, giving them the most amazing texture.

And of course, it’s completely brilliant that you also get to sneak in a little extra veggies without really having to chew your through any more. If you have one at home (child or grown up) who doesn’t get around to eating all of their veggies, I bet you can convince them to eat a few of these buns.

Rødbedeboller - low fodmap opskrift

The beetroot doesn’t really add a lot of flavour – actually, they give les flavour than spinach, when I’m baking spinach bread.

I’m personally not really a huge fan of beets, both raw and cooked, so I’m ecstatic that I’ve found a great way to incorporate them in my diet.

Beets are really healthy and rich in many great things like vitamin k (important for the forming of other proteins in the body), folic acid (very important when pregnant) and vitamin c (which has a positive influence on the body’s immune system). And in general, it’s of course just important to have a varied diet with many different veggies.

Beetroot buns - low fodmap recipes

The recipe follows just below here, but I have just a quick comment before you get started: I’m still working my way through a lager stock of dark beer that my sweet parents bought me (by mistake) a while back.

Now, we like all different kinds of beer, but we are talking a lot of dark beer here, and we aren’t exactly drinking it in larger quantities on a daily basis.

I started to get a little nervous about them getting to old, so I like to add a beer when baking. If you haven’t got any beer lying around, there is no need for you to storm out and get it. The recipe works just as well without.

Rødbedeboller - low FODMAP opskrift


  • About 500 grams organic sifted spelled flour
  • 2-3 medium sized beetroots
  • 4 dl. cold water (or a dark beer and then top with water)
  • 10 grams salt
  • 25 grams yeast
  • 6 teaspoons psyllium husks
  • 1 tablespoon neutral oil

How to do it:

Start by adding yeast to the water.

Then add psyllium husks, oil and salt, stir it a bit, and leave it to settle.

Now peal the beetroots and grate them.

Add the beetroots to the wet mixture.

Now take out your electric beater or mixer. If you have Arnold Schwarzenegger-sized muscles, you might be able to knead without any type of electric kitchen utility, but you will be kneading for a loooong time, so I would recommend you take advantage of any modern helper.

Start by adding half of the flour into the wet mixture and start kneading.

Once it as gathered a bit, ad a little more flour over time.

You want the dough to be quite wet but still holding on to itself.

Once you have added all the flour it is time for the glutentest.

Make your fingers wet with cold water and take a handful of dough. Start spreading it out between your fingers. If the dough holds and can be stretched so thin you can almost see through it, your dough is ready.

If not, keep kneading one minute at a time and keep re-testing.

When we are using spelled flour, it is important not to knead it too much, as the gluten net might collapse (it’s not as dramatic as it sounds, but still a bit unfortunate).

Once your dough has finished kneading it is time for it too raise.

Leave the dough in a warm place with a clean cloth over it.

After one hours raising, you turn the dough a couple of times.

Keep doing this once every hour for 2-4 hours (4 hours is of course the best, but not everyone has time for a 4 hour raise).

Once the dough has finished raising turn on the oven at 250° C.

Make buns using two spoons. If the dough sticks, you can rinse the spoons with water. This is the result:

Rødbedeboller - low FODMAP opskrifter

Now place your buns in the oven for about 25 minutes. Keep an eye on them.

Once they sound hollow when tapping under the bottom of the buns they have finished baking.

Leave them to cool and eat for breakfast or lunch.