25 Low Fodmap Breakfast Ideas
This post may contain affiliate links. As an Amazon Associate, I earn from qualifying purchases. Please read my disclosure.Are you struggling to come up with breakfast ideas while on a low FODMAP diet? You’re in the right place! Breakfast time just got more tasty with this list of 25 great low FODMAP breakfast ideas!
Most people go on a low FODMAP diet because of digestive issues or other intolerances and it can feel overwhelming. There are a lot of food restrictions to consider, but there are still plenty of delicious and nutritious breakfast recipes to fit into a low FODMAP diet. With the right ingredients, you can have delicious low FODMAP breakfast recipes that won’t disrupt your digestive system.
This list of breakfast recipes for a low-FOMAP diet, you’ll find everything from classic favorites like omelets and pancakes to innovative overnight oats and egg muffins. All of these recipes fit into the low FODMAP foods parameters and are delicious too!
25 Low FODMAP Breakfast Ideas
This list of low FODMAP breakfast ideas includes traditional breakfast foods as well as more creative recipes to keep you satisfied without getting bored with the same meal ideas.
Healthy French Toast
Calories: 259 — Fiber: 4 grams — Protein: 15 grams
Why You’ll Love It: Easy low FODMAP breakfast idea that’s ready in a flash!
First up on our list of low-FODMAP breakfast ideas, french toast! If you’re looking for a great choice for an easy and tasty breakfast using low FODMAP breakfast foods, this healthy French toast recipe is perfect for you! It just takes a few minutes to prepare and cook, so you can enjoy it in no time. Make this low FODMAP with gluten-free bread and almond milk or lactose-free milk. Get this healthy French toast recipe here.
Vegan Breakfast Potatoes
Calories: 70 — Fiber: 2.1 grams — Protein: 1.5 grams
Why You’ll Love It: Filling and satisfying low FODMAP diet breakfast that tastes like restaurant food!
For vegans looking for a low FODMAP breakfast no eggs, this is great! With this oven roasted potatoes recipe, you can enjoy the same crispiness and creaminess of restaurant-style potatoes but with far less oil and in just 15 minutes. Get this vegan roasted potatoes recipe here.
Dairy-Free Macadamia Pesto
Why You’ll Love It: The perfect topping for a low FODMAP omelet or gluten free toast for a quick low FODMAP breakfast.
If you’re looking for more creative low-FODMAP breakfast recipes, try this one! While not a low FODMAP breakfast recipe on its own, this FODMAP-friendly pesto makes for a great addition to a breakfast hash, swirled into scrambled eggs, or slathered onto some low FODMAP bread with butter! Get the dairy-free macadamia pesto recipe here.
Crepes
Why You’ll Love It: The perfect mix of protein, satisfying fat, and easy-to-digest carbohydrates!
Looking for low FODMAP breakfast options that feel indulgent? This recipe yields enough gluten free crepes to serve 1-2 people, but they’re so good that you may want to make a larger batch. To make this low FODMAP, just choose the maple syrup option for sweetening! Get the crepes recipe here.
Overnight Oats & Chia
Calories: 280 — Fiber: 8 grams — Protein: 18 grams
Why You’ll Love It: Great recipe for a low FODMAP diet breakfast with lots of variations.
If you are looking for quick and healthy low FODMAP breakfast options, these protein packed overnight oats are the perfect make-ahead breakfast. To prepare them, you just need to mix oats with a liquid (like water, milk, almond milk, coffee, or even juice) in a container and refrigerate it overnight. When you wake up, the oats will be ready for you to enjoy! Make it low FODMAP by using a pea protein powder or other low FODMAP protein powder, and macadamia milk or lactose free milk. Get the overnight oats & chia recipe here.
Gluten Free Chocolate Chip Banana Bread
Calories: 136 — Fiber: 2.5 grams — Protein: 2.3 grams
Why You’ll Love It: Easy to make two and freeze one for later and a great low FODMAP breakfast on the go!
Next up on our list of low FODMAP recipes, lower fat reduced sugar banana bread! A treat for an IBS friendly breakfast, this recipe does double well and if you have two pans we recommend that you make two. That way you can spend your extra time enjoying more instead of baking! Make it with vegan dark chocolate chips and gluten free oat flour to ensure it’s low FODMAP. Get this gluten free chocolate chip banana bread recipe here.
Quinoa, Greens, and Bell Pepper Puff
Calories: 245 — Fiber: 3 grams — Protein: 13 grams
Why You’ll Love It: This savory puff is bursting with nutritional goodness!
The quinoa is packed with protein, while the Swiss chard and spinach provide you with a heaping dose of vitamins. Adding a pop of color and sweetness, the chopped red bell pepper rounds out the flavors in this dish perfectly. Cheese is one of those IBS breakfast foods that can be eaten in small quantities, or if it has less than 1 gram of lactose per serving. When combined with eggs, you’ll get a creamy, comforting texture. Get the quinoa, greens, and bell better puff recipe here.
Winter Vegetable Frittata
Calories: 169 — Fiber: 2 grams — Protein: 8 grams
Why You’ll Love It: One of our favorite FODMAP diet breakfast ideas that also works for lunch, or dinner!
This low FODMAP friendly breakfast recipe is a great way of using up odd bits of low FODMAP veggies; I always have eggs in the house so any fridge raiding tends to turn into some sort of omelet or frittata. Get the winter vegetable frittata recipe here.
Pumpkin Streusel Muffins
Calories: 293 — Fiber: 1 grams — Protein: 3 grams
Why You’ll Love It: Perfect moist and sweet easy FODMAP breakfast that’s great for meal prep!
Muffins can be low FODMAP breakfasts when made with gut friendly ingredients! If you’re a pumpkin fan, this is a good breakfast for busy mornings! You’ll love these pumpkin streusel muffins that are made with canned pumpkin. These are perfect for low FODMAP, gluten free, and dairy free diets! Get the pumpkin streusel muffins recipe here.
Avocado Toast
Calories: 419 — Fiber: 9 grams — Protein: 16 grams
Why You’ll Love It: A good option for breakfast, lunch, or even a light dinner!
It’s true, you can use avocado to make low FODMAP breakfast foods! You just have to make sure you watch your portion size. Don’t use more than 30 grams to keep it low FODMAP, and make sure to use gluten free bread. Tomatoes are low FODMAP as long as they’re fresh, which is what we use in this recipe. Get this recipe for avocado toast with tomato and egg here.
Low Calorie Granola
Calories: 104 — Fiber: 2 grams — Protein: 2 grams
Why You’ll Love It: Fantastic healthy topping for lactose-free yogurt or a substitute for breakfast cereals.
This homemade low calorie granola recipe is a great alternative to store bought granola, and is naturally a no FODMAP breakfast (just make sure to omit the dried fruit or use a small amount of raisins or sultanas which are low FODMAP dried fruits!). It’s easy to make and it keeps for several weeks, which means that you have a healthy breakfast ready to go on those busy mornings! Get this low calorie granola recipe here.
Almond Butter Oatmeal
Calories: 392 — Fiber: 10 grams — Protein: 13 grams
Why You’ll Love It: Delicious and low FODMAP high protein breakfast with a simple recipe!
Oatmeal is one of our favorite healthy breakfast ideas for IBS because it’s easy to make and naturally gut friendly. Packed with protein, fiber, and healthy fats, this dish will satisfy you for hours. The nut butter provides some extra protein and you can use peanut butter if you prefer. Breakfast is the most important meal of the day, so make it a filling one with this recipe! Get the almond butter oatmeal recipe here.
Air Fryer Boiled Eggs
Calories: 63 — Protein: 6 grams
Why You’ll Love It: A perfect healthy breakfast recipe when you need quick hard boiled eggs for egg salad or deviled eggs!
If you need super simple low FODMAP breakfast ideas, these air fryer hard boiled eggs are an absolute life saver! Cooking your eggs in the air fryer means no waiting for your water to boil, plus you get easy-to-peel and perfectly cooked eggs every time. Get the air fryer boiled eggs recipe here.
Vegan Potato Pancakes
Calories: 223 — Fiber: 4 grams — Protein: 4 grams
Why You’ll Love It: You likely have all the necessary ingredients already in your cupboards for this delicious breakfast!
Need a low FODMAP vegan breakfast? These are simple to whip up and can have you enjoying the flavors of restaurant style potato pancakes in only 20 minutes. Experience the crunchy, flavorful goodness of these quick and crispy potato pancakes today! Get the vegan potato pancakes recipe here.
Quinoa Oatmeal
Calories: 275 — Fiber: 5 grams — Protein: 8 grams
Why You’ll Love It: A low FODMAP twist on regular oatmeal, filling and satisfying!
Hearty quinoa is simmered with nuts, low FODMAP fruit and your milk of choice to create a creamy oatmeal quinoa porridge that’s perfect for breakfast. Packed with protein and fiber, naturally gluten-free and easily made vegan too. To keep it low FODMAP, use a lactose free or plant based milk, use an unripe banana, and stick to only 20 berries total. Get this quinoa oatmeal recipe here.
Banana Blueberry Oat Muffins
Why You’ll Love It: These muffins make a delightful snack or quick grab and go low FODMAP breakfast!
To keep this low FODMAP, be sure to use firm, barley ripe bananas. With a flavor-packed blend of oat flour and blueberries, you won’t have to worry about any unwanted dairy or gluten. Not only do they provide a sinfully sweet treat, but they offer a nutritious start to the day – perfect for both you and your kids. Get the banana blueberry oat muffins recipe here.
Low FODMAP Shakshuka
Why You’ll Love It: Shakshuka is one of the most flavorful, cost-effective and filling meals around!
Shashuka can be easily made into a breakfast idea for a low FODMAP diet with just a few modifications! It’s also great for breakfast, brunch or lunch, and especially ideal for feeding large crowds. This version is a low-FODMAP adaptation of this North African and Middle Eastern classic. Get the low FODMAP shakshuka recipe here.
Veggie Omelet
Calories: 134 — Fiber: 1.2 grams — Protein: 17.5 grams
Why You’ll Love It: Great for breakfast or dinner, ready in 15-minutes!
This low FODMAP Veggie Omelet just hits the spot! It’s not only simple to make, but also savory, packed with vegetables, healthy, and downright delicious. Just use plant based milk and omit the green onions to keep this low FODMAP friendly. Perfect for either breakfast, brunch, lunch, or dinner, this omelet is sure to satisfy your cravings, no matter what time of day! Get this low calorie omelette recipe here.
Mini Frittatas Your Way
Calories: 270 — Fiber: 3 grams — Protein: 17 grams
Why You’ll Love It: Mini Frittatas provide endless possibilities for customizing your dish to suit your taste.
If you’re looking for low FODMAP breakfast recipes that everyone will love, this is it! Our recommendation is to use no-FODMAP potatoes, red bell pepper, zucchini, and scallion greens to start. You can then add other FODMAP-friendly vegetables of your choice and make these frittatas exactly the way you want them. Get the mini frittatas your way recipe here.
Simple Keto Breakfast Plate
Why You’ll Love It: So easy to make and full of filling protein!
If you’re in need of some inspiration for a quick low FODMAP high protein breakfast, this simple keto-friendly plate is the perfect option. It’s full of essential nutrients and only takes a few minutes to put together. So make this simple breakfast plate for yourself today and start your morning off the right way. Get the simple keto breakfast plate recipe here.
Simple Chia Pudding
Calories: 277 — Fiber: 8 grams — Protein: 5 grams
Why You’ll Love It: Nutritious breakfast or snack with high fiber from the chia seeds.
Not all plant-based milk is low FODMAP. Make this a low FODMAP version by using almond milk or soy milk and firm, barely ripe bananas to suit the low-FODMAP diet guidelines and avoid digestive symptoms! This simple breakfast is made overnight and makes breakfast ideas for IBS a lot more low-maintenance. Get the simple chia seed pudding recipe here.
Maple Pumpkin Spice Granola with Pecans
Calories: 121 — Fiber: 2 grams — Protein: 7 grams
Why You’ll Love It: Mouthwatering mix of pumpkin, toasted pecans, rolled oats, and spices!
Next up on our list of low FODMAP breakfast ideas, granola! Make this a low FODMAP diet breakfast when you leave out the optional dried cranberries. It’s a great versatile recipe that can be used as a topping or it makes a great low FODMAP cereal. Get the maple pumpkin spice granola with pecans recipe here.
Bruschetta, Eggs, and Quinoa
Why You’ll Love It: A low FODMAP egg breakfast that’s different and so filling and satisfying with simple ingredients.
This healthy low FODMAP easy breakfast is something unique so you can switch up the usual every now and then. It’s packed with protein, fiber, and good fats making it a great way to start your day. Get the bruschetta, eggs, and quinoa recipe here.
Instant Pot Poached Eggs
Calories: 166 — Protein: 12 grams
Why You’ll Love It: Poached eggs that come out perfect every time.
Eggs are one of the best IBS foods to eat for breakfast. Poaching eggs in an Instant Pot is a cinch compared to doing them on the stovetop. These delightful, healthy, low-carb/keto treats are also low FODMAP! Get the instant pot poached eggs recipe here.
Egg in a Squash Hole
Calories: 179 — Protein: 12 grams
Why You’ll Love It: A high protein low FODMAP breakfast that’s delicious, healthy, and fun!
Need more low FODMAP egg recipes? This one is great! Baking eggs sunny side up in the oven makes it a convenient meal to prepare, as well as easy to clean up afterward. You can use any squash you like for this recipe! Get the egg in a squash hole recipe here.
FAQs About The Fodmap Diet
What are FODMAPs?
FODMAPs, an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols, are a group of carbohydrates and sugar alcohols found in certain foods. These substances can be poorly absorbed in the small intestine and may cause digestive symptoms such as bloating, gas, abdominal pain, and diarrhea in some individuals.
FODMAPs include a variety of foods like wheat, onions, garlic, lactose-containing products, some fruits, and certain sweeteners. A low FODMAP diet is often recommended for people with irritable bowel syndrome (IBS) to help reduce or manage their IBS symptoms.
However, it’s important to note that FODMAPs are not harmful to everyone, and a healthcare professional should be consulted before making any significant dietary changes.
What does low FODMAP mean?
A low FODMAP diet refers to a dietary approach that restricts the consumption of certain carbohydrates and sugar alcohols known as FODMAPs, which can cause digestive discomfort like bloating, diarrhea, pain, etc.
A low FODMAP diet aims to reduce the intake of these substances to alleviate symptoms. This diet typically involves avoiding or limiting high-FODMAP foods such as certain fruits, vegetables, grains, dairy products, and sweeteners. It is often recommended under the guidance of a healthcare professional and involves a two-phase process: a strict elimination phase followed by a reintroduction phase to identify specific trigger foods.
Can you eat oatmeal on a low FODMAP diet?
Yes, oatmeal can be consumed on a low FODMAP diet, but it’s important to choose the right type and portion size. Plain, gluten-free oats are generally considered low FODMAP and can be a suitable option for individuals following this diet.
However, caution should be exercised with flavored or pre-packaged oatmeal varieties, as they may contain high-FODMAP ingredients such as dried fruits, artificial sweeteners, or high-fructose corn syrup.
It’s best to opt for plain, unflavored oats and then add low FODMAP ingredients like lactose-free milk, a small amount of low FODMAP fruits, or a low FODMAP sweetener if desired. It’s also important to note that tolerance to oats can vary among individuals, so it’s recommended to start with a small portion and monitor any potential symptoms. Consulting with a healthcare professional or a registered dietitian experienced in the low FODMAP diet can provide personalized guidance and ensure the diet is properly followed..
What foods are surprisingly low FODMAP?
Several foods may be surprisingly low in FODMAPs, meaning they contain minimal amounts of fermentable carbohydrates and are suitable for a low FODMAP diet.
Some examples include:
* Rice: Both white and brown rice are low in FODMAPs and can serve as a staple carbohydrate source.
* Quinoa: This gluten-free grain is considered low FODMAP and provides a good source of protein and fiber.
* Bell peppers: Red, green, and yellow bell peppers are low in FODMAPs and can add flavor and color to meals.
* Carrots: Carrots are a versatile vegetable that can be enjoyed raw or cooked while being low in FODMAPs.
* Grapes: These sweet and refreshing fruits are generally well-tolerated on a low FODMAP diet.
* Cucumbers: Cucumbers are a hydrating and low FODMAP vegetable that can be added to salads or enjoyed as a snack.
* Firm tofu: Tofu made from soybeans is low in FODMAPs and provides a source of plant-based protein.
* Lactose-free dairy products: Lactose-free alternatives like lactose-free milk and hard cheeses can be included in a low FODMAP diet.
* Maple syrup: In moderation, pure maple syrup can be used as a low FODMAP sweetener option.
It’s important to remember that individual tolerance to FODMAPs may vary, so it’s recommended to start with small portions and observe any symptoms.
What are high fodmap foods?
Here is a list of high FODMAP ingredients to avoid if you’re in the elimination phase of the low FODMAP diet:
* Wheat and all wheat products: Typically gluten free is the way to go here.
* Garlic & onion which are a concentrated source of FODMAPs
* Most fresh fruit, especially stone fruits
* Most dried fruits, although some, like raisins, can be eaten in small quantities
* Beans, lentils, chickpeas, and legumes in general (some legumes can be eaten in small quantities)
* Dairy
* Nuts
* All sweeteners, including artificial sweeteners and sugar alcohols like sorbitol, xylitol, etc.
* Some vegetables like broccoli, cauliflower, asparagus, mushrooms
* Fructose which is found in most fruits (apples, pears, mangoes, watermelon) and sweeteners like honey, corn syrup, agave, etc.
This list is packed full of low FODMAP breakfast ideas, and I hope it’s given you some inspiration for easy and delicious recipes you can make that fit within a low FODMAP food plan!
So many great ideas for breakfast! That baked granola looks amazing with all the fruit.
Thanks Biana! Enjoy!
Oh wow, so many great ideas that I don’t even know where to start. I am thinking of that chia pudding first though!
Awesome!! The chia pudding is delicious and so filling too! You will love it!
I have never heard of this food diet before, but all of these recipes look delicious! 🙂 I want to try them all.
Thanks Carrie! Enjoy!!
Switching to Fodmap diet has been so difficult, so thanks for this incredible list of breakfast ideas!
So glad it was helpful Kate!
They all sound delicious but I’m definitely going to give the granola a try at the weekend!
Yay! I’m sure you’ll love it!