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Dr. Anshul Gupta

If you've ever experienced irritable bowel syndrome (IBS) or any gut-distress-related symptom, you know that even thinking about your next meal can be a stomach-turning experience. The low FODMAP diet, which involves cutting out many kinds of dietary sugars, is a treatment option for anyone going through a gut-healing journey.

If you’re starting out on a low FODMAP diet, you might be tempted to turn to packaged foods for convenience. But these kinds of products are often more expensive and overprocessed, lacking nutrients and simplicity. Since breakfast is an essential part of the day, we wanted to break that barrier of frustration by providing you with simple low FODMAP breakfasts that will make food fun again, without the added stress. Check out these seven ideas to get started. 

Protein Smoothie 

Protein smoothies are a great way to get all the nutrients and vitamins you need all in one go. With protein being the most important macronutrient for helping us maintain lean body mass and overall whole-body health, ensuring you are getting a good dose early in the day will set you up for success.

The Basic Low FODMAP Smoothie Method

The method for a low FODMAP smoothie is to follow these overall guidelines:

  • Base: 1 cup lactose-free milk or low FODMAP plant-based milk 
  • Fruit: Low FODMAP fruit options include strawberries, blueberries, raspberries, kiwis, or one unripe/yellow banana. Feel free to add one, or even combine several! A general rule is to limit fruit to no more than one serving per meal — so if you are going to incorporate two fruits, cut their servings in half (for example, half a cup instead of a full cup) to ensure you're still FODMAP compliant. 
  • Protein: FODMAP-friendly options include tahini, almond butter, or peanut butter (limit to ½ tbsp), or protein powder such as brown rice protein or whey protein isolate 
  • Leafy greens: Adding ½ cup spinach or kale is a great way to add fiber
  • Water and ice: Added to preference
  • Optional: 1 tbsp chia seeds or 3 tbsp flax seeds (extra added fiber, too!)
  • Optional: ½ tbsp maple syrup for added sweetness

Smoked Salmon Toast

If there's anything worse than a heartbreak, it would probably be having to give up bread. Thankfully, this is only a misconception when embarking on the low FODMAP journey — there are several alternative bread options that you can incorporate as part of your low FODMAP breakfast. One of the all-time favorites that we have come across is Franz Gluten-Free Bagels, which very closely resemble the real deal! Top these bagels with:

  • ½ cup cottage cheese
  • 1 slice smoked salmon
  • 2 to 4 tbsp capers

It's as simple as that! Make this scrumptious breakfast even more wonderful by accompanying it with a cup of tea or black coffee.

Blueberry Muffins

If you like a little sweetness to start your day, this low FODMAP blueberry muffin was made for you. We understand the importance of having recipes that taste just as delicious as the beloved classics, so we try to create alternatives that mean you don't have to give up your favorite foods!

  • 2 cups Bob's Red Mill Gluten-Free Baking Flour (or any other low FODMAP gluten-free flour)
  • 2 large eggs
  • 1 tsp baking powder
  • ½ cup unsalted butter, softened
  • 1 cup sugar, divided
  • 3 cups organic blueberries
  • 1 tsp vanilla
  • ½ cup lactose-free whole milk
  • pinch of salt (optional)

We are all about saving extra time by incorporating meal prep, and these muffins are a great way to prepare breakfast for essentially every morning of the week!

Overnight Oats

Sometimes our mood is anything quick, sweet, savory, and fiber rich. We get it. This overnight oatmeal recipe is great for a low FODMAP breakfast idea that will satisfy your cravings and feel like you're having dessert for breakfast — with additional health benefits. 

  • ½ cup rolled oats
  • 1 tbsp low FODMAP peanut butter
  • 1 tbsp Enjoy Life semi-sweet chocolate chips (wheat, vegan, and gluten-free!)
  • ½ cup plant-based or lactose-free milk
  • sprinkle of cinnamon (our favorite secret ingredient; optional)

Just pop these simple ingredients in an airtight container or bowl and leave them in the fridge overnight for a tasty breakfast you can enjoy the next morning. If you really want to get ahead, you can make two or three at a time for the next couple of days! Anything to help bring a little order to our disordered mornings, we're here for. 

Protein Breakfast Wrap

Wraps are another great way to make every single day into something a little different. Whether you want something savory or something sweet, there is a way to appease every craving. For these breakfast wraps, we love to use Mission Plant Protein Wraps because they are not only low FODMAP breakfast approved, but also nutritious and incredibly tasty. These wraps contain enough pea protein to provide 10% of the recommended daily protein value. They are full of amino acids to fuel an active lifestyle and the right amount of fiber to keep your gut healthy and happy. 

For a savory alternative, top these wraps with: 

  • 1 large egg (cooked in olive oil or PAM spray)
  • ½ cup spinach (raw or cooked with the egg)
  • ½ cup tomato 
  • ¼ cup avocado
  • ½ tsp fresh chives 

For the sweet cravings that can't seem to be tamed, top with: 

Protein breakfast wraps are both quick to make, easy on the tummy, and packed with nutrients to give you enough energy for the rest of the day. Coming up with low FODMAP breakfast ideas doesn't seem so daunting anymore, does it? 

Yogurt Parfait

Yogurt is an incredibly versatile ingredient that allows for a variety of toppings while simultaneously being packed with important vitamins and minerals. Because we are all about keeping it simple, tasty, and budget friendly, we wanted to share one of our favorite recipes that takes a simple 5 minutes every morning: 

  • 1 cup lactose-free Greek yogurt 
  • ⅓ cup pomegranate 
  • 1 tsp chia seeds
  • 1 tsp pure maple syrup 
  • Sprinkle cinnamon 

Mini Egg Muffins

Because make-ahead breakfasts are what we all want, we’re providing yet another option to start your week off right — the simple way. Eggs are a staple food, packed with protein and incredibly delicious. All you have to do is pour the egg mixture into a muffin tray, top with the previously sauteed low FODMAP veggies, top with cheese, and pop into a 350 degree oven for 10 minutes. This recipe makes 10 to 12 egg muffins. 

  • 11 large eggs
  • ½ cup plant-based or lactose-free milk
  • ½ cup mushrooms
  • ½ cup spinach 
  • ½ cup tomatoes
  • ½ cup vegan cheese
  • non-stick cooking spray for the muffin tray

If you want to get a little fancier, you can turn these into daily omelets and saute with onions, garlic, and peppers for even more flavor. 

The Bottom Line on Low FODMAP Breakfasts

When beginning any diet, especially one as portion- and food-specific as low FODMAP, it's essential to develop a structure and find enticing meal options that are nutritious, tasty, and easy to make. This way, you are more likely to stick to your digestion-healing journey and keep your low FODMAP diet simple (and fun)!

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