Low FODMAP Breakfast Recipes

Figuring out what to eat for breakfast if you’re sensitive to FODMAPs can be a real challenge.

Many traditional breakfast foods like bagels, toast, and breakfast cereal are high FODMAP and can trigger a reaction in those who suffer from IBS  or other FODMAP sensitivities.

Vegetarians need to be especially mindful with their menu planning as so many plant-based options, like beans, legumes, and many fruits and vegetables are high FODMAP.

Worry not, though. With some careful planning and a good selection of Low FODMAP Breakfast Recipes, you can be enjoying the most important meal of the day without tummy troubles.

photo collage of low fodmap breakfast recipes

What the heck are FODMAPS?

If you’re wondering what the heck FODMAPs are, I recommend you start this post that breaks it down: What are FODMAPs. You’ll find a ton of information there, and a printable FODMAP food chart that will help get you started. 

You can also find a great list of Low FODMAP Snacks to get you through the day!

Keep in mind that when it comes to FODMAP sensitivity, many people are reactive to some but not all foods that are high in FODMAPs.

With IBS there tends to be a cumulative effect as well, so you may find that it’s find to eat a small portion of a moderate FODMAP food, but if you eat too much of that food or too many days in a row, you’ll run into trouble.

Some of the Low FODMAP Breakfast Recipes below contain what the researchers at Monash University have determined is a tolerable level of a FODMAP containing food, such as yogurt, cheese, or oats.

It’s important to keep in mind that everyone is different, and while a small portion of lactose-containing yogurt might be fine for one person, it might be completely off limits for another.

This is something you can determine with a FODMAP elimination diet, which is something I recommend you do with the guidance of a FODMAP-trained health care professional.

Let’s get into the recipes!

Here are 12 Low Fodmap Breakfast Recipes to get your day started with a happy tummy!

1. Chia Pudding

Chia seeds are low FODMAP at 2 tablespoons per serving, which is exactly the amount that a single serving of this Chia Pudding Recipe calls for. I use a small amount of yogurt in my chia pudding, but you can either replace it with almond milk or opt for lactose-free yogurt.

If you’re looking for a unique spin on chia pudding, this Matcha Chia Pudding from Drive Me Hungry looks incredible.

Three glass jars of chia pudding topped with berries on a marble background

How to make Chia Pudding
How to make Chia Pudding - this easy make-ahead recipe soaks overnight in the fridge for a gut-friendly breakfast. Easily made vegan, this simple chia pudding is for everyone to enjoy!
Check out this recipe
three jars of berry-topped chia pudding on a marble background

2. Low FODMAP Breakfast Bars

Everyone needs a good breakfast on the go, and these Low FODMAP Breakfast Bars from The FODMAP Formula are the perfect thing! They do contain oats, peanuts, and pomegranate arils, all of which are FODMAP triggers if you eat too much.

The amounts outlined in the recipe are considered safe by the Monash researchers so long as you measure carefully and don’t eat more than 1.5 servings.

low fodmap breakfats bars on a marble background

Low FODMAP Breakfast Bars
Made with oats, peanuts, and FODMAP-friendly chocolate chips, these Low FODMAP breakfast bars are the perfect breakfast on the go for a busy day.
Check out this recipe
low fodmap breakfats bars on a marble background

3. Egg in a Squash Hole

if you eat eggs, they’re a great low FODMAP breakfast option. You can bulk-prep scrambled eggs to make your mornings a cinch, make perfect hard-boiled eggs, or go for a classic poached egg.

If you want a fun take on a classic egg breakfast, Egg in a Squash Hole is a great low FODMAP recipe to make.

Overhead shot of egg in a squash hole with avocado toast // www.heynutritionlady.com

Egg In A Squash Hole
Egg In A Squash Hole - Eggs are baked in rings of roasted squash for a delicious, healthy, fun seasonal breakfast the whole family will enjoy. 
Check out this recipe
overhead shot of baked egg-in-a-squash-hole on plates with avocado toast

4. Low FODMAP Chocolate Strawberry Overnight Oats

Overnight oats are a meal-prepper’s dream come true, but did you know that soaking the oats also makes them easier to digest? Many people with IBS can tolerate a 1/2 cup serving of oats, so overnight oats like these Chocolate Strawberry Overnight Oats from Fun Without FODMAPs are a great Low FODMAP Breakfast recipe.

chocolate strawberry overnight oats on a grey background

Low FODMAP Chocolate Strawberry Overnight Oats
Make breakfast a breeze with Low FODMAP Chocolate Strawberry Overnight Oats. Quickly prep at night and have a FODMAP-friendly fiber-packed option ready to go when you wake up.
Check out this recipe

5. Indonesian Black Rice Pudding

If you haven’t tried Indonesian Black Rice Pudding before, I urge you to give it a try. My take on the traditional recipes is dairy-free, just barely sweetened, and completely gluten-free.

Very fibrous grains such as black rice should be enjoyed in moderate servings if you suffer from IBS, but a 3/4 cup serving of this black rice pudding makes a great low FODMAP breakfast.

Indonesian black rice pudding in a large blue bowl topped with banana and coconut chips

Indonesian Black Rice Pudding
Indonesian Black Rice Pudding is a healthy vegan recipe that's perfect for breakfast or dessert! Made with coconut milk and naturally sweetened with coconut sugar, this rice pudding recipe can be made on the stove top or in the Instant Pot. 
Check out this recipe
Indonesian black rice pudding in a blue bowl

6. Low FODMAP Quinoa Porridge with Berries and Cinnamon

If you suffer from IBS and know you can’t tolerate even a small portion of oats, this quinoa-based porridge from A Little Bit Yummy is a great low FODMAP breakfast option for you.

According to Monash University, one low FODMAP serving of quinoa is 50g which is about 1 cup of cooked quinoa.

quinoa porridge topped with berries on a dark grey background

Low FODMAP Quinoa Porridge with Berries and Cinnamon
For a quick and easy low FODMAP breakfast, this quinoa porridge is warm, comforting, and filling.
Check out this recipe
quinoa porridge topped with berries on a dark grey background

7. Baked Eggs with Spinach and Ricotta

Soft cheeses such as ricotta are high FODMAP due to their lactose content, however, the Monash team has determined that ricotta is tolerated as low FODMAP in servings of 40 grams or less, and is considered moderate-FODMAP from 40-100 grams.

If you are very sensitive to lactose, you can try making this Baked Eggs with Spinach and Ricotta dish with lactose-free or vegan ricotta, or reduce the amount of ricotta per serving from 1/4 cup to 2-3 tablespoons.

If you’re a cheese lover like me and are curious about what cheeses are low in FODMAPs and what amounts are safe, check out this excellent article on low FODMAP cheese options from A Little Bit Yummy.

ricotta and spinach egg bake in white ramekins on blue plates

Ricotta and Spinach Egg Bake
Ricotta and Spinach Egg Bake is an easy, protein-packed meal that's perfect for breakfast or dinner. Baked in individual ramekins, this healthy vegetarian dish goes from oven to table in just 15 minutes. 
Check out this recipe
white ramekins with ricotta and spinach egg bake on blue plates with a baguette

8. Paleo Museli

There’s no need to feel left out of the breakfast buffet if you can’t eat traditional muesli. My girl Sarah from Sustainable Cooks has got your back with this grain-free Paleo Muesli recipe.

Note that this recipe calls for cashews, which are a high-FODMAP nut. If you’re sensitive to cashews you’ll need to omit them and add extra coconut flakes or almonds in their place.

Also be sure to check the Monash guidelines for save serving sizes when it comes to nuts in general, as they can be triggering for many IBS sufferers.

a bowl of paleo muesli topped with berries on a white background

Paleo Muesli
Crunchy and naturally sweet, this coconutty Paleo Muesli is a hardy and delicious grain-free breakfast. An easy recipe using dried fruit and maple syrup, these delightful paleo granola clusters are also vegan and dairy-free.
Check out this recipe

9. Sweet Potato Toast

Have you ever tried making Sweet Potato Toast? It’s a bit of a misnomer, to be honest, but it’s a fun way to mix up your low FODMAP breakfast routine. This recipe from Tara Rochford Nutrition is a great base, and can be topped with your favourite low FODMAP toast toppings.

sweet potato toast topped with banana and avocado

Sweet Potato Toast
This twist on a classic is a fun way to eat sweet potatoes at the start of the day – sweet potato toast! Top it with sweet or savory toppings and enjoy!
Check out this recipe

10. Low FODMAP Potato Rosti

Potato Rosti is one of my favourite low FODMAP breakfast ideas. I love topping them with a poached egg or, like in this recipe from The Fussy Fodmapper, with a dollop of lactose-free yogurt.

potato rosti on a grey plate

Low FODMAP Potato Rosti
These potato rosti are great addition to a big breakfast plate. Serve them with poached eggs, grilled tomato, or a FODMAP friendly serving of avocado.
Check out this recipe

11. Strawberry Chia Jam

If you’ve found a good gluten-free or traditionally-made sourdough bread that’s FODMAP friendly and you’re looking for something to smear on it, give this Strawberry Chia Jam a go!

Unlike traditional jam it’s just barely sweetened with a tablespoon or two of maple syrup, making it a great low FODMAP breakfast option.

three glass jars of strawberry chia jam against a blue background with fresh strawberries and chia seeds

Strawberry Chia Jam
This Strawberry Chia Jam is made with only a handful of ingredients, is free from refined sugar, and takes just 15 minutes to make. You can make chia jam with either fresh berries or frozen fruit for a healthy low sugar homemade jam that literally anyone can make.
Check out this recipe
three glass jars of strawberry chia jam against a blue background with fresh strawberries and chia seeds

12. Instant Pot Sous Vide Egg Bites

For a make-ahead breakfast that will make you shake your head at those over priced coffee shop egg bites, these Instant Pot Sous Vide Egg Bites from Sustainable Cooks are your golden ticket.

These are dairy free, endlessly adaptable, and the recipe includes instructions for making them in your oven if you don’t have an Instant Pot.

sous vide egg bites on a blue plate

Instant Pot Sous Vide Egg Bites
Learn how easy it is to make this awesome copycat Starbucks Instant Pot Egg Bites recipe. This recipe also teaches you how to make these Whole30 and paleo bites in the oven. These paleo sous vide egg bites are a game changer for fast breakfasts.
Check out this recipe
sous vide egg bites on a blue plate

Looking for More?

Check out this list of Low FODMAP Snacks!

For more details: What Are FODMAPs?

A Guide to Protein for Vegetarians and Vegans

A Guide to Plant-Based Calcium

 

 

 

 

 



 

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