This Low FODMAP Breakfast Recipe Round-Up post was written by dietetic intern and functional nutritionist Krista Wale, B.S. and reviewed, edited & updated by Jenna Volpe, RDN, LD, CLT.
If you’re struggling with digestive issues like irritable bowel syndrome (IBS) or small intestinal bacterial overgrowth (SIBO), it’s likely you’ve recently decided to try out a low FODMAP diet. If that’s the case, you’ll definitely want to check out these healthy, IBS-friendly low FODMAP breakfast ideas!
Breakfast is your first source of energy and nutrients, giving you fuel you need to kick-start your day. No one wants to start the day feeling stressed, bloated and uncomfortable, right?
We know it can be hard to find low FODMAP breakfasts that are delicious and nutritious – so we did the heavy lifting for you. Below is a round-up of 15 functional dietitian & nutritionist-approved, low FODMAP recipes that are worth waking up for!
Coconut Sweet Potato Muffins
You can still bake if you’re on a low FODMAP diet, as long as you keep an eye out on the ingredients! These muffins are an easy grab-and-go breakfast (or snack) option for all the muffin lovers out there.
The low FODMAP, anti-inflammatory ingredients like coconut and sweet potato (sans refined sugars) make this a perfect healthy low FODMAP breakfast.
Butternut Squash Pancakes
Pancakes and the low FODMAP diet don’t have to be mutually exclusive. 😀
In addition to being low FODMAP, these butternut squash pancakes are also really tasty and good for you!
Most store-bought pancake mixes aren’t low FODMAP friendly, and they’re typically filled with low quality, pro-inflammatory, refined ingredients, but not these pancakes! This butternut squash pancake recipe is made with real food, packing lots of easy-to-digest nutrients into every bite.
As an added bonus, you can also sneak a whole serving of veggies (from the butternut squash) in your first meal of the day. Win-win!
Peanut Butter Baked Oatmeal
If you haven’t tried baking your oatmeal yet, here’s your sign! Baking your oats puts a unique touch to your typical hot cereal.
This peanut butter baked oatmeal is warm and peanut-buttery, and yes, you can have up to 2 tablespoons of peanut butter (or almond butter) per sitting and still stay within low FODMAP parameters.
Quinoa Berry Breakfast Bake
This berry-licious breakfast bake has a fluffy quinoa base, packing a high fiber and protein punch that will keep you full all morning long! The mixed berries offer antioxidants, fiber and prebiotics – all things important for a healthy gut. Give this delicious and healthy sweet breakfast casserole a go on your low FODMAP journey.
If you’re looking for something quick and savory, this Mediterranean omelet is a great option!
In 15-minutes you can whip up a fluffy omelet that is packed with low FODMAP veggies like spinach, red bell pepper and tomatoes. Veggies for breakfast is a great way to kick start your day and your digestion thanks to their fiber and prebiotic content!
Smoothies are one the easiest ways to get in lots of nutrients! They can also be quick, simple, tasty, and relatively easy to digest for most people.
This low FODMAP green smoothie recipe is packed with micronutrients (vitamins, minerals and antioxidants) for vitality (life-force energy) and healthy skin.
It’s perfect for smoothie lovers with a sweet tooth who are navigating gut issues, since it calls for maple syrup as a natural, mineral-rich, microbiome-friendly low FODMAP sweetener.
- We recommend adding a scoop of collagen peptides, hemp seeds, or a low FODMAP protein powder of your choice to make this smoothie more of a breakfast versus a snack. 🙂
Greek Yogurt Bark
This 3-ingredient low FODMAP Greek yogurt bark is refreshing and high in protein and gut-loving probiotics!
This bark also very versatile; you can add in any additional low FODMAP ingredients you like! This yogurt bark makes a great on-the-go breakfast, but it’s also something you could enjoy as a snack or even as a sweet treat.
But wait… doesn’t yogurt contain dairy and lactose (a FODMAP)?
- Contrary to the popular narrative, you don’t necessarily have to go dairy free on a low FODMAP diet, only low lactose. (Learn more about the differences beween a lactose intolerance vs dairy sensitivity here!)
- While yogurt is technically not considered lactose-free, we find that most people with a lactose intolerance can still enjoy yogurt in moderation, since the probiotics in yogurt help to digest the lactose.)
(If you can’t do any lactose or dairy, we recommend choosing a lactose-free plant-based alternative like Culina coconut yogurt.)
These fun low FODMAP egg muffin bites are an easy grab-and-go option for busy bodies.
Eggs are naturally low FODMAP so they’re a perfect protein and healthy fat source at breakfast time. These egg bites are easily customizable to your taste preferences – try any low FODMAP add-ins you want like lactose-free cheese and veggies like bell peppers or broccoli.
Veggies are a great natural food source of prebiotics for a healthy gut, and they’re also loaded with micronutrients (vitamins, minerals, and antioxidants). These little egg bites are a great way to pack more of all that good stuff into your day!
Maple Walnut Granola
With only 6 ingredients and 30 minutes to spare, you can make your own granola! Many store-bought granolas out there have high FODMAP sweeteners like honey, fructose, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.
This granola uses maple syrup as a natural and healthy low FODMAP sweetener! Try sprinkling it over greek yogurt, have it in a bowl like cereal with your favorite low FODMAP milk or just eat by the handful.
This protein packed, plant-based breakfast is so flavorful and only takes 5 minutes to make! Plus, it’s high in plant-based protein, fiber, and prebiotics from the chickpeas.
You may be surprised to hear that chickpeas are considered low FODMAP…. this is only as long as they are canned (not freshly cooked or raw) and you limit it to ¼ cup serving at a time.
- Beware of something called “FODMAP stacking” which can sometimes happen on a low FODMAP diet!
Basic Overnight Oats
Oats are a great low FODMAP source of fiber which is important for proper gut health as it helps manage stool consistency. Overnight oats are an incredibly easy grab-and-go option that you just throw together the night before!
This base recipe is perfect for customizing to your liking. Add in chia seeds for omega-3s and extra fiber as well as any low FODMAP fruits (or even veggies like shredded carrots) for an easy, on-the-go, protein and fiber-packed breakfast.
Start your day with these high protein low FODMAP breakfast burritos! You can make them the day of or in advance to enjoy all week long.
Just make sure when you’re using breakfast sausage to check the label for sneaky high FODMAP ingredients like onion, garlic or certain spices.
Strawberry & Chia Pudding
This homemade strawberry chia pudding recipe includes chia seeds, strawberries and low FODMAP (low-lactose) milk, which combine for a perfect healthy low FODMAP breakfast.
- Chia seeds are a great source of manganese, magnesium and phosphorus, and also contain a high amount of antioxidants. They’re also high in fiber, which is beneficial for gut health and regularity.
This low FODMAP berry muffin recipe puts a healthy and gut-friendly twist on a classic baked good.
Most muffins out there are made with wheat flour which is higher in FODMAPS (specifically fructans). Mainstream muffins are also usually made with high amounts of refined sugar, which often feeds the “dysbiotic” bad bacteria in your digestive tract. (Read more about sugar and IBS here.)
This recipe uses oat flour as the base to make it low FODMAP friendly, and is sweetened with maple syrup, a favorite low FODMAP sweetener among holistic and functional nutrition practitioners.
This veggie frittata – basically a crustless quiche – is super simple to make, and is totally customizable.
Choose any low FODMAP veggies like spinach, bell peppers, carrots, zucchini, tomato or potato to really pack in the nutrients for your first meal of the day.
- Pro tip: Opt for a variety of veggies and herbs, to optimize your intake of gut health-promoting prebiotics and micronutrients. (Hello vitamin A, vitamin C, magnesium, zinc, folate, and more!) 😎
Along with breakfast comes things like coffee, milk, and sweeteners. If you’re wondering about any of those ancillary topics related to breakfast, we’ve got you covered! You can learn more by checking out the following articles:
- IBS and Coffee – Can They Coexist?
- Exploring the Connection Between IBS and Caffeine
- Decaf Coffee and IBS – To Drink or Not to Drink?
- What’s the Best Sweetener for IBS?
- What’s the Best Milk for IBS Sufferers?
After breakfast comes snacks, lunch, dinner, and of course sweet treats! Make sure to check out the following low FODMAP meal and snack resources we compiled for you:
We hope you were able to find some new easy, healthy, tasty, gut-healthy breakfasts to help you power through your days and weeks.
Please feel free to share this low FODMAP breakfast round-up with your breakfast-loving besties!