Spelt and Flax Seed Bread Rolls – Lower FODMAP & Vegan

Spelt and Flax Seed Bread Rolls

About 6 months ago, I accidentally bought 25 lbs of spelt flour instead of 5 lbs. Whoops. The moral of this story? Always check your orders before submitting them.

Anyway, it’s been 6 months and I am being generous if I say I’ve used half of it. I don’t want it to go bad – not that flour usually goes off within 6 months, it’s just a lot of flour to lose if it does – so lately I’ve been baking and freezing. Spelt flour works well in my banana cake recipe (just omit the xanthan gum), I’m working on a sourdough starter made of spelt (and rye but Ev isn’t a huge fan of rye) and then there’s these little rolls.

These rolls are soft, flavourful and can be used as a lunch roll, or as a dinner roll when you’re having a party, with some good extra virgin olive oil and Balsamic vinegar. May I also suggest that they go really well with soups like this roasted pumpkin and tomato soup.


  1. Spelt (Triticum aestivum subsp. spelta) is an ancient form of wheat that has not been tinkered with and contains gluten that is said to be more readily digestible (due to it being more water-soluble than that in modern day wheat), so is potentially better tolerated by many who react to normal wheat. More information here.
  2. Like rye, spelt flour is generally better tolerated than wheat flour among fructose malabsorbers. Also like rye, spelt does still contain fructans and is not tolerated by everyone on a low FODMAP diet. For this reason, I would recommend not overdoing it until you know your spelt limits.
  3. Spelt is NOT gluten free. The gluten it contains is different than that in wheat. If you have coeliac disease or non-coeliac gluten sensitivity then spelt is not safe for you, regardless of the different fructans. There is some evidence that completely fermenting wheat will degrade gluten such that it is safe for gluten sensitive people, however not enough research has been done yet to say so definitively.

Spelt Dinner Rolls

Makes 8.

  • 250 g + 1 tbsp. white spelt flour
  • 155 ml filtered water, chilled
  • 1 tsp. sugar
  • 1 tsp. salt
  • 1 tsp. activated yeast
  • 2 tbsp. mixed seeds – optional, I chose flax and sunflower seeds

Add all the ingredients into a mixing bowl (except for the 1 tbsp. spelt flour) and thoroughly combine. I use my stand mixer with the dough hook attachment and knead for 5 minutes on a medium speed, let the dough rest for 10 minutes and then knead it for a further 10 minutes on a low to medium speed.

Next, lightly dust your bench with the 1 tbsp. spelt flour and knead the dough (with your hands this time) for 2-3 minutes. Roll it out into a log and then divide into 8 even chunks. Arrange them on an oiled baking tray (I use a 9 inch cake pan or pie dish) and then place into a cold oven with a dish of boiled water – this will help the rising process. Leave the rolls in the oven for an hour, until they have doubled in size.




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Remove the rolls from the oven and let them sit on the bench while the oven pre-heats to 230 C/450 F, then place them in the oven on the bottom shelf (leaving the water dish in their to help keep them moist) and bake for 15 minutes, until they have turned a light golden brown and sound hollow when tapped.

Let them cool for 30 minutes before serving, or cool completely for 2 hours until you store them in an airtight container in the pantry.

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