Sweets · intermediate

Gluten-Free Sourdough Sticky Buns

Name: Gluten-Free Sourdough Sticky Buns
Prep time: 45 min
Cook time: 32 min
Total time: 5 h 17 min
Yield: 9 sticky buns
Cuisine: American
Ingredients: 16g whole psyllium husk gel; 230g whole milk, warmed to 100F gel; 130g sorghum flour dough; 80g tapioca starch dough; 50g brown rice flour dough; 40g potato starch dough; 25g granulated sugar dough; 9g fine sea salt dough; 150g active gluten-free sourdough starter (100% hydration) dough; 1 large (50g) egg dough; 55g unsalted butter, softened dough; 5g vanilla extract dough; 85g unsalted butter pan topping; 140g packed dark brown sugar pan topping; 60g honey pan topping; 45g heavy cream pan topping; 3g fine salt pan topping; 5g vanilla extract pan topping; 140g pecan halves pan topping; 40g unsalted butter, softened filling; 50g packed light brown sugar filling; 8g ground cinnamon filling

Key takeaway

Gluten-free sticky buns are enriched psyllium dough baked on pecan caramel, then inverted. Proof until puffy, flip while the topping is still fluid.

Pecan-caramel sticky buns from gluten-free sourdough enriched dough. The pan does the frosting. Proof until puffy.

By Andrew KittridgeMay 6, 2026Same sorghum-starch-psyllium logic as the cinnamon rolls, with a little less sugar in the dough because the caramel topping is the sweet voice.

sticky buns pecan sweets sourdough enriched gluten free vegetarian

Prep

45m

Pan proof

75–120m

Bake

32m

Servings

Difficulty

intermediate

The short answer

Sticky buns are cinnamon rolls that went to a pecan grove and came home wearing caramel. The same psyllium-enriched gluten-free dough proofs in a pan lined with butter, brown sugar, honey, cream, and pecans. After baking you invert the pan so the topping becomes the crown. As with all of our enriched gluten-free doughs, the proof cue is puffy, not doubled.

For the method behind gluten-free structure, read the gluten-free sourdough guide and keep a lively culture with the starter guide.

Why it works

Enriched psyllium dough can sit on wet caramel without dissolving if it is proofed only until puffy.
Honey keeps the invert topping fluid instead of sandy.
A short rest after baking, then an immediate flip, lets gravity finish the glaze.
Less sugar in the dough keeps the bun from tasting like a candy bar once caramel is involved.
Starter tang cuts the richness so a small bun still feels like breakfast-adjacent dessert.

Ingredients

16gwhole psyllium huskgel
230gwhole milk, warmed to 100Fgel
130gsorghum flourdough
80gtapioca starchdough
50gbrown rice flourdough
40gpotato starchdough
25ggranulated sugardough
9gfine sea saltdough
150gactive gluten-free sourdough starter (100% hydration)dough
1 large (50g)eggdough
55gunsalted butter, softeneddough
5gvanilla extractdough
85gunsalted butterpan topping
140gpacked dark brown sugarpan topping
60ghoneypan topping
45gheavy creampan topping
3gfine saltpan topping
5gvanilla extractpan topping
140gpecan halvespan topping
40gunsalted butter, softenedfilling
50gpacked light brown sugarfilling
8gground cinnamonfilling

Equipment

9-inch square metal pan
Small saucepan
Digital scale
Parchment for rolling
Rimmed platter for inverting
Stand mixer with paddle

Instructions

1
Make the pan topping first so it can cool. In a saucepan, melt 85g butter with brown sugar, honey, cream, and salt. Simmer 1–2 minutes until it looks like glossy caramel. Off heat, stir in vanilla. Pour into a buttered 9-inch square pan. Scatter pecans in an even layer. Cool until just tacky, not hot.
10 minutes
2
Whisk psyllium into warm milk. Rest 6–8 minutes. Mix gel with starter, egg, sugar, and vanilla, then add flours, starches, and salt. Beat 2 minutes. Beat in 55g butter until the dough is thick and cohesive.
12 minutes
3
Cover, rest 20 minutes, then bulk ferment 60–90 minutes at 76–78F until slightly puffy.
1 hour 50 minutes
4
Roll the dough between parchment into a 10-by-14-inch rectangle. Spread 40g butter and the cinnamon-brown sugar filling. Roll into a log, chill 10 minutes if soft, and cut 9 slices.
12 minutes
5
Set the slices on the pecan caramel, cut side up. Cover and pan-proof 75–120 minutes until puffy and the rolls have expanded into their neighbors. Do not wait for them to double like wheat dough.
90 minutes
6
Bake at 350F (175C) for 30–34 minutes until the tops are deeply golden and the center bun is set. If the caramel bubbles aggressively at the edges, that is normal.
32 minutes
7
Rest 5 minutes only. Run a knife around the pan and invert onto a rimmed platter. Leave the pan on top 1 minute so caramel drapes, then lift. Scrape any stuck pecans onto the buns. Cool at least 15 minutes before eating. The caramel is molten.
20 minutes

Nutrition

Approximate values per serving. Always verify labels if you bake for celiac safety.

Nutrition facts per serving
Nutrient	Amount
Calories	492 kcal
Protein	7 g
Carbs	62 g
Fat	25 g
Fiber	5 g
Sodium	430 mg

Substitutions

Pecans: Walnuts, or omit nuts entirely.
Heavy cream: Full-fat canned coconut milk for a dairy-free caramel.
Honey: Maple syrup, 60g. The topping will be slightly thinner.
Whole milk in the dough: Oat milk, same weight.
Dark brown sugar: Light brown sugar plus 5g molasses.

Storage

Best the day they are baked. Cover leftovers at room temperature up to 1 day. Rewarm, loosely covered, at 300F for 8–10 minutes to loosen the caramel. Freezing works, but the topping dulls. Thaw and rewarm.

Notes

Invert while the caramel is still fluid. Wait 20 minutes and it glues itself to the pan.
Walnut halves stand in for pecans. Toast them first if they taste dusty.
The dough is slightly less sweet than the cinnamon-roll dough on purpose. Trust the topping.

FAQ

Sticky buns versus cinnamon rolls. What actually changes?

The dough family is the same: psyllium-enriched gluten-free sourdough. Sticky buns bake on a caramel-pecan layer and get inverted. Cinnamon rolls bake on a naked pan and get iced. Proof both to puffy, not doubled.

Can I skip the nuts?

Yes. The caramel still inverts into a shiny topping. Add 30g extra brown sugar in the pan if you want more body without pecans.

My caramel seized or crystallized. Can I save it?

Add a spoon of cream and warm it gently until smooth before pouring into the pan. Honey in the topping helps keep it fluid. Don’t boil it into hard-crack candy.

How do I keep the bottoms from burning?

Bake on the middle rack, not the floor of the oven. A light-colored metal pan browns more gently than thin dark steel. If your oven runs hot, slide a second sheet underneath as a heat shield.

Can these be made overnight?

Shape onto the cooled topping, cover, and refrigerate. Next morning, proof until puffy (it may take 90 minutes from the fridge) and bake. The caramel will look firm going in and will melt in the oven.

Technique

Keep the method close

Psyllium, fermentation temperature, and a celiac-safe starter matter as much as the formula.

Sourdough guide Starter guide

About Andrew Kittridge

Home baker in Indianapolis documenting gluten-free sourdough: psyllium structure, whole-grain blends, and loaves that actually taste like bread.

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