21 Low-FODMAP Breakfast Recipes
Starting the day with a delicious and satisfying breakfast can be a challenge when you’re following a low-FODMAP diet. Many traditional breakfast foods are high in FODMAPs, which can trigger digestive symptoms like bloating, gas, and stomach pain. But don’t despair! There are plenty of delicious and easy-to-make low-FODMAP breakfast options that will keep you feeling full and energized all morning long.
This article provides 21 low-FODMAP breakfast recipes that are both delicious and easy to make. From sweet to savory, there’s something for everyone in this collection. So, get ready to enjoy a delicious and symptom-free breakfast!
1. Maple Granola
Source: Monash University
Ingredients:
- 2 cups rolled oats
- 1/2 cup raw pecans, roughly chopped
- 1/4 cup shredded coconut
- 1/4 cup pumpkin seeds
- 2 tbsp chia seeds
- 1/4 cup maple syrup
- 2 tbsp coconut oil, melted
- 1 tsp vanilla extract
- 1/2 tsp cinnamon
Instructions:
- Preheat oven to 300°F (150°C) and line a baking sheet with parchment paper.
- In a large bowl, combine the oats, pecans, coconut, pumpkin seeds, and chia seeds.
- In a small bowl, whisk together the maple syrup, coconut oil, vanilla, and cinnamon.
- Pour the wet ingredients over the dry ingredients and stir until everything is evenly coated.
- Spread the granola in an even layer on the prepared baking sheet.
- Bake for 30-40 minutes, stirring every 10 minutes, until golden brown and fragrant.
- Let the granola cool completely before storing in an airtight container.
2. Chocolate Strawberry Overnight Oats
Source: Fun Without FODMAPs
Ingredients:
- 1/2 cup rolled oats
- 1 tbsp chia seeds
- 1 tbsp unsweetened cocoa powder
- 1/2 cup unsweetened almond milk
- 1/4 cup chopped strawberries
- 1 tbsp maple syrup
Instructions:
- In a jar or container with a lid, combine the oats, chia seeds, and cocoa powder.
- Add the almond milk, strawberries, and maple syrup and stir until well combined.
- Cover and refrigerate for at least 4 hours, or overnight.
- Stir before serving and add more almond milk if needed to reach your desired consistency.
3. Protein Waffles
Source: Rachel Pauls Food
Ingredients:
- 1 cup low-FODMAP gluten-free all-purpose flour
- 1 scoop low-FODMAP vanilla protein powder
- 1 tsp baking powder
- 1/2 tsp baking soda
- 1/4 tsp salt
- 1 egg
- 1 cup unsweetened almond milk
- 1 tbsp melted coconut oil
- 1 tsp vanilla extract
Instructions:
- Preheat your waffle iron.
- In a large bowl, whisk together the flour, protein powder, baking powder, baking soda, and salt.
- In a separate bowl, whisk together the egg, almond milk, coconut oil, and vanilla extract.
- Pour the wet ingredients into the dry ingredients and stir until just combined.
- Cook the batter in your waffle iron according to the manufacturer’s instructions.
4. Banana Chocolate Chip Muffins
Source: FODMAP Everyday
Serves: 12 muffins (1 muffin per serving)
Prep: 10 minutes
Cook: 35 minutes
Total: 45 minutes
Ingredients:
- ½ cup (1 stick; 113g) unsalted butter, very soft, cut into pieces
- 2/3 cup (131g) sugar
- 1 teaspoon vanilla extract
- 2 large eggs, at room temperature
- 3 small/medium (300g) very ripe bananas
- 1½ cups (218g) low FODMAP gluten-free all-purpose flour, such as Bob’s Red Mill 1 to 1 Gluten Free Baking Flour
- 1 teaspoon baking soda
- ½ teaspoon salt
- 5 ounces (140g) mini semisweet chocolate chips, such as Enjoy Life, divided
Instructions:
- Position rack in middle of oven. Preheat oven to 350°F (180°C). Coat the inside of 12 muffin wells with nonstick spray or line with fluted paper cups.
- Beat the butter and sugar in a large mixing bowl with an electric mixer until light and fluffy, scraping down the bowl once or twice. Beat in vanilla, then beat in the eggs, one at a time, allowing each one to become incorporated before adding the next. Beat in the very soft, ripe bananas. The mixture might look a tad curdled; that’s okay.
- Sprinkle the flour, baking soda and salt over the wet mixture and beat in until a few floury streaks remain, then add about three-quarters of the chips and beat in until the batter is uniform.
- Divide the batter into prepared pans and sprinkle extra mini chips on top of the raw muffins. Bake for about 25 to 35 minutes or until puffed, golden brown and a toothpick inserted in the center comes out with a few moist crumbs clinging.
- Cool pan(s) on rack for 5 minutes, then unmold muffins. They are ready to eat warm! Or, cool and store in an airtight container at room temperature for up to 3 days. They can also be frozen in heavy-duty zip-top bags with air removed for up to 1 month.
5. Blueberry Pancakes
Source: Dr. Rachel Pauls Food
Serves: 4
Prep: 10 minutes
Cook: 15 minutes
Total: 25 minutes
Ingredients:
- 1 cup Original Gluten-free Bisquick™ mix
- 3/4 cup low-FODMAP milk (almond milk for non-dairy version, or lactose-free milk)
- 1 large egg
- 1/2 tsp vanilla
- 1 cup blueberries (about 100g)
- Canola oil, for frying
Instructions:
- Crack egg in large mixing bowl, whisk well
- Add about 1/4 cup of the milk and whisk together
- Begin incorporating gluten-free Bisquick a little at a time, alternating with milk until all the Bisquick is incorporated
- Add additional milk to desired consistency
- Add vanilla and stir together
- Fold in blueberries
- Place large skillet on medium heat and add about a teaspoon of oil
- When oil is hot, ladle batter onto griddle, about 1/4 cup per pancake
- Cook until crispy edges and flip
- Serve with low-FODMAP vegan spread, or butter, and pure maple syrup
6. Frittata with Bacon, Bell Pepper and Spinach
Source: Fun Without FODMAPs
Prep: 5 minutes
Cook: 15 minutes
Ingredients:
- 4 slices uncooked bacon
- 2 tablespoons unsalted butter
- ½ cup diced red bell pepper (about ½ medium)
- ½ cup diced green bell pepper (about ½ medium)
- 1 cup spinach, finely chopped
- 10 large eggs, whisked
- 2 tablespoons minced chives, optional
Instructions:
- Preheat broiler.
- In a cast-iron or other oven-safe skillet, cook bacon until crispy. Once cooked, remove bacon and dice. Set aside.
- In the now-empty skillet, melt butter. Add bell peppers and cook until fork-tender. Stir in spinach and cook until wilted. Return the cooked bacon to the skillet. Stir to mix.
- Add optional chives to the whisked eggs. Pour eggs over the veggie and bacon mixture. Stir to mix.
- Cook for 4 minutes over medium to medium-high heat, gently scraping the bottom occasionally with a silicone (or other heat-resistant) spatula. Then, place skillet under the preheated broiler and continue to cook until done, about 5 minutes. Remove skillet and allow to cool slightly.
- Slice, and serve frittata warm.
7. Glazed Lemon Blueberry Scones
Source: Dr. Rachel Pauls Food
Serves: 12
Prep: 20 minutes
Bake: 22-25 minutes
Total: 45 minutes
Ingredients:
- 2 cups Authentic Foods GF Classical Blend, plus additional flour for patting out dough
- 1/4 cup granulated sugar
- 4 teaspoons double acting baking powder
- 1/2 teaspoon baking soda
- 3/4 teaspoon xanthan gum
- 1/2 teaspoon salt
- 1/2 cup cold unsalted butter, cut into small pieces or grated
- 1 heaping cup (180 g) fresh or frozen blueberries
- 1 tbsp lemon zest (1 medium lemon)
- 2 large eggs
- 1 & 1/2 teaspoons pure vanilla extract
- 3/4 cup coconut cream (canned, drained of liquid) at room temperature
- Granulated sugar, to sprinkle on top
- Low-FODMAP Lemon Glaze:
- 1 cup confectioner’s sugar
- 3 tbsp fresh squeezed lemon juice
Instructions:
- Preheat oven to 400ºF; position rack in center of oven.
- Line heavy baking sheet with parchment paper or silicone baking liners.
- Combine low-FODMAP flour, sugar, baking powder, baking soda, xanthan gum, and salt in large bowl of electric mixer.
- With mixer on low, cut butter into flour mixture until it resembles a coarse meal.
- Beat 1 egg in the same (or another) large bowl of electric mixer until very light and foamy.
- Add vanilla extract, lemon zest and flour mixture and start the mixer on low speed, then pour the coconut cream on top of the flour.
- Mix at medium-low speed for about 30 seconds until the dough just comes together.
- Stir in the blueberries by hand gently, trying not to break or squash them.
- Use lightly floured hands to gently pat out dough into two 6-inch thick rounds on a floured surface, about 1/2 inch thick.
- Use a sharp knife or pizza cutter to cut each circle in half and then cut each half into 3 pie shaped wedges.
- Put scones 2 inches apart on prepared baking sheet.
- In a small bowl, beat the second egg.
- Brush scones with beaten egg.
- Sprinkle scones liberally with granulated sugar.
- Bake 22-25 minutes or until golden and cooked through using a tester.
- Cool 10 minutes on a rack.
- While cooling, combine the lemon glaze ingredients in bowl and stir to combine well.
- Pour low-FODMAP lemon glaze over scones.
- Serve immediately, or store in refrigerator until use (to re-heat place in preheated 350F oven for 10 minutes).
8. Protein-Power Berry Smoothie Bowl
Source: Dr. Rachel Pauls Food
Serves: 1-2
Prep: 5 minutes
Ingredients:
- 1 & 1/2 cups plain lactose-free Greek yogurt (or coconut yogurt for vegan version)
- 1 and 1/2 tablespoons maple syrup, or substitute 2-3 packets sucralose or stevia for low-sugar version
- 1/4 cup (40 g) frozen or fresh blueberries
- 1/2 cup (75 g) frozen or fresh strawberries
- 1 &1/2 tablespoons low-FODMAP protein powder, gluten-free (vanilla flavored brown rice protein powder is a good option)
- 2 teaspoons flaxseed meal (ground flax seeds)
- 1/2 teaspoon vanilla extract
- Garnish:
- 2 tablespoons traditional rolled oats
- 1 teaspoon chia seeds
Instructions:
- Combine yogurt, maple syrup, berries, protein powder, flaxseed meal and vanilla in blender and blend on high for about 1 minute.
- Taste, and adjust sweetener to taste.
- Serve in a bowl topped with rolled oats and chia seeds, as well as other low-FODMAP fruit.
9. Breakfast Casserole
Source: FODMAP Everyday
Makes: 14 Servings
Prep Time: 5 minutes
Cook Time: 1 hour
Total Time: 1 hour 5 minutes
Ingredients:
- 24- ounce to 30-ounce (680 g to 685 g) package of low FODMAP frozen hash browns, about 8 to 9 cups
- 1- pound (455 g) thickly sliced low FODMAP ham, diced
- 8- ounces (225 g) sharp cheddar cheese, shredded
- 12 large eggs
- 1 cup (240 ml) lactose-free whole milk
- Kosher salt
- Freshly ground black pepper
Instructions:
- Position rack in middle of oven. Preheat oven to 350°C (180°C). Coat the inside of a 13-inch by 9-inch (33 cm by 23 cm) casserole dish with nonstick spray; set aside.
- Toss together the frozen hash browns, ham and cheese in a large bowl to evenly combine, then scrape into prepared pan, creating an even layer.
- In same bowl, whisk the eggs and milk until thoroughly combined. Season with salt and pepper, then pour evenly over the potato mixture. Gently pat everything down with the back of a sturdy spoon.
- Bake for one hour, uncovered or until the center is set and the edges are golden brown. Let sit for 5 minutes and serve.
10. Bacon, Chard and Potato Hash
Source: Fun Without FODMAPs
Ingredients:
- Yukon Gold potatoes – 3 to 4 medium (about 400 grams)
- Lower sodium bacon – 4 slices
- Garlic-infused oil – 2 teaspoons
- Swiss chard – 4 cups shredded
- Optional: Red pepper flakes – ¼ teaspoon
- Eggs – 4 large
Instructions:
- Place the potato pieces on a microwave-safe plate and cover with a damp paper towel. Microwave for 2 minutes. Stir the potatoes. Re-cover and microwave for another 2 minutes or until the largest potato pieces are just starting to soften. Set aside.
- Heat a large nonstick skillet over medium-high heat. Once hot, add the bacon and cook until just browned and crispy (for me this is about 8 minutes). Leaving the bacon grease in the pan, carefully remove the bacon strips and place them on a clean cutting board to cool slightly before dicing.
- To the warm bacon grease in the pan, add a ½ tsp. garlic-infused olive oil and the potatoes. Continue to cook over medium-high heat, stirring every minute or so, until the potatoes start to turn golden brown and the largest pieces are cooked throughout (about 4 minutes for me).
- To the cooked potatoes, add the remaining ½ teaspoon garlic-infused olive oil and shredded Swiss chard. Stir and cook until the leaves have shrunk down to less than half their original size. Stir in optional red pepper flakes and cooked diced bacon. Remove the hash from heat, cover to keep warm, and set aside.
- In a separate skillet, cook the eggs to your preference. Season with salt and pepper.
- Divide the hash and serve each portion topped with a cooked egg. Garnish with optional green onion tops (green parts only) and serve.
11. Caramelised Banana with Porridge
Source: A Little Bit Yummy
Serves: 1
Prep: 2 minutes
Cooks: 5 minutes
Ingredients:
- 1⁄2 cup rice flakes or rolled oats
- 1⁄2 cup (125 ml) low FODMAP milk (double the milk if using oats)
- 1 small (2.82 oz) banana (firm – no brown spots) (sliced)
- 2 tsp neutral oil (rice bran, canola, sunflower)
- 2 tsp pure maple syrup
- 1⁄4 tsp vanilla extract
- 1 pinch of ground cinnamon
Instructions:
- Cook your porridge (rice porridge or oats) according to packet directions using the low FODMAP milk.
- Heat a small saucepan over the medium heat. Add the neutral oil, maple syrup, a sprinkle of cinnamon and a dash of vanilla extract. Allow to bubble for a minute. Then add the sliced banana. Cook for 2 to 3 minutes, until the banana is plump and golden.
- Top the cooked porridge with the caramelised banana.
12. 3-Ingredient Gluten-Free Crêpes
Source: Gluten Free Cuppa Tea
Servings: 2 people
Prep time: 10 minutes
Total time: 20 minutes
Ingredients:
- 220g gluten-free plain flour
- 4 large eggs
- 450ml milk (dairy-free if needed or lactose-free if low FODMAP)
Instructions:
- Pour your gluten-free plain flour into a large mixing bowl.
- Crack in four large eggs and whisk/beat together until smooth.
- Gradually pour in your milk whilst whisking. Do this until you have a lovely, thin gluten-free pancake batter. Place into a jug – now you’re ready to make your pancakes!
- Heat a little oil (just under a tbsp) in a frying pan – make sure the pan is nice and hot.
- Pour the batter evenly into your frying pan, and tilt the pan to ensure that the entire base is covered.
- Fry for about 1 minute or until the edges are starting to look cooked. Then flip and cook for a further 20-30 seconds.
- Repeat till you have enough pancakes for everyone.
- Top with whatever you fancy and enjoy!
13. Breakfast Tacos
Source: Fit Fab FODMAP
Ingredients:
- 4 Gluten-free corn tortillas
- 6 eggs
- Nonstick cooking spray
- Pinch of salt and pepper
- Optional fillings include: FODMAP safe cheese, avocado, tomatoes, salsa, breakfast potatoes
Instructions:
- Using a medium size cooking pan on medium heat, quickly heat both sides of the tortilla for about 1 minute. After heating all of the tacos, remove and set aside.
- In a medium size bowl, crack the eggs and whisk the eggs well.
- Using the same cooking pan as you used to heat the corn tortillas, spray with nonstick cooking spray on medium-low.
- Add the eggs and using a heat safe utensil, continuously scramble the eggs until fluffy and cooked through. Add a pinch of salt and pepper.
- Take your corn tortillas and fill with eggs and any of your favorite fillings.
14. Breakfast Burritos
Source: The FODMAP Formula
Prep Time: 15 minutes
Cook Time: 4 hours
Ingredients:
- 12 oz low FODMAP breakfast sausage, cases removed
- 3 Yukon gold potatoes, chopped into small cubes
- 2 cups sharp cheddar cheese, shredded
- 12 lg eggs
- 1/2 cup lactose-free milk, 2%
- 1/4 tsp salt
- 1/8 tsp freshly ground pepper
- 12 6″ low FODMAP tortillas
Instructions:
- Heat up a large frying pan over medium heat. Add the sausage (without the casings) and scramble-fry until the meat crumbles and is cooked through. Drain any excess fat.
- Grease a 4 qt slow cooker and add the chopped potatoes, cooked sausage, and cheese.
- In a large bowl, whisk together the eggs, milk, and salt and pepper. Then pour it evenly over the ingredients in the slow cooker.
- Cook on low for 4 – 4.5 hours (or until a thermometer reads 160°). Take the lid off the slow cooker and let the mixture sit for 10 minutes. Then scoop the insides into tortillas and top with low FODMAP toppings if you’d like.
17. One-Bowl Granola Bars
Source: Desiree Nielsen RD
Ingredients:
- ½ cup natural peanut butter, well stirred
- ⅓ cup pure maple syrup
- 1 teaspoon pure vanilla extract
- 2 cups gluten free oats
- ¼ cup ground flax
- ¼ cup hemp hearts
- 1 teaspoon cinnamon
- ½ teaspoon salt
Instructions:
- Preheat oven to 350°Fahrenheit (175°C) and prepare a 9×9 square baking dish with parchment for easy removal.
- In a medium bowl, whisk together peanut butter, maple syrup and vanilla.
- Add oats, flax, hemp, cinnamon and salt and mix very well with a fork. The oats should seem well-coated with liquid. If the mixture seems, dry, knead with your hands!
- Using wet hands, press mixture firmly and evenly into baking sheet. If it starts to stick, rinse hands and press again.
- Bake for 30 minutes, until granola bars are golden brown at edges. Let cool for 10 minutes, carefully lift out of baking pan and cut into 12 bars. Let cool completely before serving as warm bars will be soft.
18. Pumpkin Cranberry Oat Breakfast Cookies
Source: FODMAP Everyday
Makes: 10 cookies
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Ingredients:
- 1 cup (99 g) old-fashioned oats; use gluten-free of following a gluten-free diet
- 1/2 cup (73 g) low FODMAP gluten-free all-purpose flour, such as Bob Red Mill’s Gluten-Free 1 to 1 Baking Flour
- 1/2 cup (80 g) dried cranberries, chopped
- 1/2 cup (59 g) raw pepitas (pumpkin seeds)
- 2 tablespoons ground flax seeds
- 2 tablespoons hemp seeds
- 1 1/4 teaspoons cinnamon
- 1/2 teaspoon baking powder; use gluten-free if following a gluten-free diet
- 1/4 teaspoon salt
- 1/2 cup (122 g) pure canned pumpkin
- 1/4 cup (60 ml) maple syrup
- 1/4 cup (60 ml) vegetable oil
- 1 teaspoon vanilla extract
Instructions:
- Position rack in middle of oven. Preheat oven to 325°F/165°C. Line a half-sheet baking pan with parchment paper; set aside
- In a large mixing bowl place the oats, flour, cranberries, Pepitas, flax seeds, hemp seeds, cinnamon, baking powder and salt and whisk together to blend and combine. Make a well in the center.
- In a small bowl, whisk together the pumpkin, maple syrup, oil and vanilla. Pour onto dry mixture and fold together very well. Dole out 10 cookies, each a scant ¼ cup (60 ml) in size, evenly spaced on the prepared pan. Don’t worry because they will not spread much at all. Press each one down using your palm so that the cookies are about 1/2-inch (12 mm) thick.
- Bake for 15 to 20 minutes or until dry on the bottom (you should be able to lift a cookie) and just beginning to take on some color. Cool pan completely on rack. Cookies are ready to eat or may be stored in an airtight container at room temperature for up to 4 days.
20. Polenta Porridge with Red Fruits
Source: Karlijn’s Kitchen
Prep Time: 10 min
Ingredients:
- 40 g (1/4 cup) polenta (cornmeal)
- 240 ml (1 cup) rice milk (or another vegetable milk of your choice)
- 1/2 tsp cinnamon
- A pinch of salt
- 1 tbsp maple syrup
- 25 g blueberries
- 25 g raspberries or strawberries
- Almond shavings for garnish
Instructions:
- Put the milk together with a pinch of salt into a pan and bring to a boil.
- When the milk is boiling, slowly add the polenta while you stir continuously. It is very important that you do not stop stirring because otherwise your porridge will be lumpy. After 2-3 minutes you will notice that the mixture gets thicker. If the porridge gets too thick, you can add a little bit of water.
- Stir some cinnamon and a tablespoon of maple syrup into the polenta porridge. Leave the porridge to simmer for 2 more minutes while you stir regularly.
- If you use fresh fruit, you don’t have to do this, but I really liked having a sauce, so I heated my frozen fruits in a pan with a little bit of water.
- Put the polenta into a bowl and divide the fruit on top. Garnish with almond shavings and serve immediately.
21. Rice Congee
Source: Strands of My Life
Serves: 4
Ingredients:
- 1 cup short grain rice
- 6 cups of water or low Fodmap stock
- 4 boned chicken thighs
- 4 slices bacon, chopped finely
- 1 spring onions, green part, chopped finely
- 2 tbsp pine nuts
- 1 carrot, cut into sticks
- 1 stick celery, cut into sticks
- 1 cup bean sprouts
- 1 red chili, chopped finely
- 3 tbsp chopped coriander (cilantro)
- Salt and pepper
Instructions:
- Place the chicken, rice and stock or water in a large pot and boil for 1 hour 15 minutes, stirring every 15 minutes. This will create a creamy mixture and break up the chicken as it cooks.
- Season well.
- Fry the bacon, spring onions and pine nuts in a little oil until crispy.
- Serve the rice and chicken in a bowl and sprinkle over the toppings.
