Low FODMAP Breakfast Ideas
Variety is key to stopping the low FODMAP diet becoming monotonous, boring and depressing. Yes we have to be strict with our ingredients and portion sizes, but it’s time to think outside the box. I have done all the hard work for you and chosen 15 different breakfast ideas, in the hope it will inspire you try something new using the ingredients you know you can tolerate and get you excited about food again! It is great practice to alternate between savoury and sweet breakfasts throughout the week. This helps to keep your metabolism quick, as it is constantly guessing what’s coming next and there is no routine. When you eat the same foods day in day out your metabolism can become sluggish and slow down, leading to weight gain. Another reason to alternate is to keep it exciting for you as the consumer, by randomly selecting one of these 15 choices each day you will be helping your metabolism and your body by having a nutritional start to the day. These are all packed full of energy, so perfect to keep you feeling full for longer and help you get the most out of your mornings!
An omelette can be as simple or complex as you like. I love experimenting with different low FODMAP toppings. For the one picture below I used peppers, kale, homemade green pesto, bacon lardons, spring onion (greens) and spinach. My basic omelette recipe can be found here. Omelettes are also great to enjoy for lunch or a lighter dinner.
This is a quick breakfast that can be ready in minutes. I make Nutribix extra tasty by adding low FODMAP berries such as strawberries, blueberries and raspberries and lots of almond milk. You can read my full Nutribix Review here.
3. Tomato & Egg Bake
I love this breakfast on a weekend, when you have more time to prepare and cook it. It is perfect for families and to share with your loved ones. I like to keep my egg nice and runny and dunk gluten free toast into the egg yoke.. yum! My recipe can be found here.
4. Low FODMAP granola
I have found it near on impossible to find shop bought low FODMAP granola, so I have created my own. You could use my recipe or your favourite low FODMAP granola recipes. My recipe is for a chocolate and raspberry variety and it is perfect for anyone that has a sweet tooth and is a bit of a chocoholic like me! Don’t worry despite the chocolate it is still nutritionally good for you, containing no cholesterol, low sodium and no refined sugar. It is also high in manganese and antioxidants. The recipe can be found here.
5. Breakfast protein confetti (AKA scrambled egg and bacon)
This came about completely by chance when I ran out of almond milk, I had no sweet options for breakfast and I saw a few eggs on the side and had a little bit of leftover bacon from my pasta the previous night. Normally to make scrambled egg I would use milk, however for this confetti I simply used an egg without oil or milk and scrambled it in a non-stick frying pan on medium heat. At the same time I fried the bacon lardons. I then topped with a few spring onion greens and fresh parsley and served on a slice of gluten free toast. Check the gluten free toast is also low FODMAP and that there are no hidden FODMAPs!
6. Orange & blueberry buckwheat pancakes
This recipe is taken from my festive favourites ebook inspired by the humble orange traditionally received in Christmas stockings. These pancakes can however be enjoyed anytime of the year! The recipe is very simple and relatively quick to make, although I suggest this is a recipe for the weekends just so you don’t rush them and can savour them properly. The recipe can be found here.
7. Crustless Quiche
This is another recipe to enjoy at the weekend when you have more time, as it takes a while to cook, but the preparation is simple and relatively quick. This can also be enjoyed as a lunch or light dinner. It is packed full of protein and depending which low FODMAP vegetables you include it can be very high in certain vitamins and minerals, especially iron if you choose spinach and kale! My recipe can be found here. I make a large quiche that serves 4, eat one portion and then freeze the remaining portions for another day as a light dinner or lunch.
This is my typical go to breakfast when I am in rush and need some energy before an early morning training session. I will make it with a splash of almond milk and 30g oats. I microwave for 2 minutes on high then top with fresh low FODMAP berries. If standard porridge isn’t your thing, you can also make an overnight version using low FODMAP yoghurt of your choice with 30g of oats and your favourite low FODMAP fruits. Layer in a mason jar first the oats, then the yoghurt then the fruit and repeat until all the ingredients are used up, using only a small amount at a time you should aim for between 6-8 layers. Remember to stick to Monash app guidelines for portion sizes of fruit. Check your chosen yoghurt and milk for hidden FODMAPs.
9. Savoury muffins
The perfect grab and go breakfast, make these on a Sunday afternoon, for a quick savoury breakfast or snack throughout the week. They are really tasty and highly nutritious. Despite their size they help to keep you full for longer as they are high in fiber and contain hidden vegetables which create their moist, soft texture. The recipe can be found here.
I love smoothies there are so many varieties you can make and they are super easy, quick and the perfect grab and go breakfast. I like making mine in the morning and then taking it to training and having as a post workout breakfast. Alternatively you could also take it to work and have it as a mid morning snack at around 11am. I will soon be doing another post on my top 10 smoothie recipes but for now here is my favourite! To make as pictured below simply mix bite size pieces of 1 banana, 35g mixed low FODMAP berries (I use a mix of strawberries, blueberries and raspberries), 1 tsp linseed, 1-2tbsp oats (if tolerated) and then fill almond milk to the max line on the smoothie maker (note not a blender!). Then blend for 30sec-1min in pulses or until smooth with no visible lumps.
11. Egg Cups
These are great fun for kids and liven up your standard fried egg and toast. They require no oil or added fat and are so simple and quick to make. Again it is best to leave these to a weekend or a morning you have a little bit more time to cook them. I like mine runny, so I can dunk my gluten free toast. Recipe can be found here. For a lower carb option swap the gluten free toast for 50g wilted spinach per serving.
I cannot take credit for this one but a box of your standard gluten free cornflakes are perfect with low FODMAP milk and low FODMAP fruit. Try to chose products that have no added sugar for a healthier breakfast. Also make sure there are no hidden FODMAPs!
13. Breakfast pizza
Inspired by my love of pizza, adapted to be suitable for breakfast or lunch. This recipe is taken from my daily healing ebook and the full recipe can be found here. You adapt this to be vegetarian by omitting the bacon topping.
14. Banana & Dark Chocolate Bread
This is another fantastic simple, quick grab and go breakfast bake this on the Sunday and have a slice for breakfast or as a nutritious high energy snack! The full recipe can be found here. Not only does this make a yummy breakfast it can also make a delicious dessert with a scoop of dairy free ice-cream.
15. Gluten free toastIt might sound boring but you could have any low FODMAP toppings on toast, favourites on mine our dairy free cheese and tomato slices, strawberry jam, peanut butter and banana slices. It is another very quick breakfast that you can make in minutes.
What are your favourite breakfasts?
Please comment below.