It can be hard to eat breakfast when you’re hungry or in a hurry and not worry about whether or not your favorite foods will trigger digestive symptoms. But don’t fret! If you’re following a low FODMAP diet, here are 20 IBS-friendly low FODMAP breakfast recipes that are not only healthy and delicious but will leave you feeling energized all morning long. BONUS: Get a FREE Low FODMAP Breakfast Cookbook PDF too!
Thanks so much to my Intern, Yasmine Cheang, RDN, for creating this post!
Health Benefits of Eating Breakfast
It’s been said that breakfast is the most important meal of the day. And it’s true! Eating a nutritious breakfast can set you off on the right foot and boost your mood for the entire day.
You tend to eat healthier foods when you’re in a good mood (1). And eating good foods puts you in a better mood. Win, win!
In addition, eating breakfast helps stabilize your blood sugar and insulin levels. When you’re able to maintain your metabolism, you’re at less risk for developing metabolic syndrome, which is associated with obesity, heart disease, and type 2 diabetes.
This means eating breakfast may help you lose weight, too. You’re less likely to graze throughout the day or fill up on snack foods when you’re hungry!
Eating a low FODMAP breakfast provides you with essential nutrients such as fiber, vitamins, and minerals for health.
Whole grains, fruits, and vegetables are sources of fiber. Soluble fiber helps lower your cholesterol level and feeds the good bacteria in your colon. In addition, studies have shown that soluble fiber is better tolerated if you have IBS.
A high-quality breakfast also improves your cognitive function, mental alertness, and overall health. One study shows that skipping breakfast may increase the risk of coronary heart disease by up to 27% (1).
So now you know the importance of including breakfast in your day! However, in order to feel your best, you need to be smart in choosing what you eat and what you don’t.
A high-quality breakfast is rich in fiber from fruits and/or vegetables, whole grains, & healthy fats. And, ideally, it should provide at least 20 grams of lean protein. In terms of optimal calories, aim for 300 – 500 calories for women and 375 – 625 for men.
On the flip side, save highly refined carbs and foods high in sugar for occasional meals only. Regular consumption of these foods can lead to diseases such as type 2 diabetes and heart disease.
EA’s note: If you feel good, like I do, following Intermittent Fasting or Time Restricted Eating, you can still follow these low FODMAP breakfast tips for your first meal of the day!
Have IBS & following a low FODMAP Diet? Take a look at all the breakfast foods that are FODMAP friendly…
Low FODMAP Breakfast Ideas FAQ
Luckily, you can eat many delicious foods on a low-FODMAP diet. This includes fruit, vegetables, nuts, seeds, lactose-free dairy, tofu, eggs, meats, fish, some legumes, and gluten-free whole grains, including oats, rice, quinoa, corn, sorghum, & buckwheat.
Great question! Yes. No need to give up your favorite bowl of oatmeal or overnight oats on a low FODMAP diet. I’ve got a whole category on low FODMAP breakfast ideas with oats below!
Yes, eggs are low FODMAP as they don’t contain any carbohydrates that might be high in FODMAPs. Enjoy them scrambled, poached, fried, hard-boiled and in quiches, omelets, and frittatas on a low FODMAP diet. (Lot’s of recipe ideas below!)
I highly recommend reviewing the Monash fodmap app for a list of low FODMAP sourdough bread types and brands, including those made with spelt and wheat. If you have celiac disease or non-celiac gluten/wheat sensitivity, make sure your sourdough bread is gluten-free. Schar has a gluten free deli style sourdough bread. And, I really like Cook’s gluten free sourdough bread, made here in San Diego.
Low FODMAP Breakfast Foods
Below is a short list of low FODMAP foods you can enjoy for breakfast. Keep in mind, the Monash University Low FODMAP Diet App provides the most extensive list of foods allowed on a low FODMAP diet.
It‘s important to note the correct serving size for certain foods, which could turn into high FODMAP if consumed in large amounts.
LOW FODMAP FRUIT: Banana (unripe), blueberries (1/4 cup), cantaloupe (3/4 cup), dragon fruit, grapes, guava, kiwi, ranges, papaya, passionfruit, pineapple, plantains, rhubarb raspberries (30 berries), strawberries, and tangerines
LOW FODMAP VEGGIES: Arugula, baby spinach, broccoli crowns, cabbage, carrots, chard, collard greens, kale, oyster mushrooms, potatoes, red pepper, sweet potato (1/2 cup) (Related: Low FODMAP Vegetables from A to Z)
NUTS & SEEDS: Almonds, chia seeds, flaxseeds, hemp seeds, pecans, peanuts, pine nuts, pumpkin seeds, sesame seeds, sunflower seeds, walnuts
DAIRY & DAIRY ALTERNATIVES: Almond milk, coconut milk (1/4 cup), coconut yogurt, lactose-free milk, macadamia milk, quinoa milk, rice milk, most cheeses, lactose-free yogurt
WHOLE GRAINS: Corn tortillas, buckwheat, gluten free bread (read labels), gluten-free oats and oatmeal, polenta, quinoa, rice, sorghum, & teff
LOW FODMAP PROTEIN RICH FOODS: Beef, chickpeas & lentils (see Monash app for serving size), chicken, edamame, eggs, pork, salmon and other seafood, tofu (firm)
FLAVOR BOOSTERS: Brown sugar, cane sugar, capers, cocoa powder, lemon/lime juice, miso, pure maple syrup, cocoa powder, dark chocolate, pure maple syrup, stevia, vanilla, and most herbs and spices (Related: 70+ Ways to Maximize Flavor on a Low FODMAP Diet)
Why you should try our low-FODMAP breakfast recipes
All of these low FODMAP breakfast recipes were created by EA Stewart, a Monash University trained low FODMAP registered dietitian.
Not only are these recipes low in FODMAPs, most importantly, they are just as DELICIOUS as regular breakfast foods. And, they’re pretty darn healthy to boot!
They are also quick and easy to make (5 – 20 min prep time). Perfect for busy people who don’t have time in the morning.
Also, all of these low FODMAP breakfast recipes are gluten-free so they are suitable for anyone with celiac disease or non-celiac gluten sensitivity. And, almost all of the recipes are vegetarian too!
Note: These recipes should follow low FODMAP serving size guidelines from Monash University. But, if you see any discrepancies between the serving sizes in these recipes & the Monash app, please leave a comment or contact me so I can make updates. Thanks so much!
IMPORTANT! Be sure to swap out the high FODMAP ingredients with the low FODMAP options in the recipes! Because some of the ingredients can be high in FODMAPs when consumed in more than one serving, be sure not to go over the recommended serving size.
Low FODMAP Breakfast Recipes
Bread, Muffins, & Breakfast Cookies
I don’t know about you, but I seriously cannot live without bread! I highly recommend Baked French Toast with Gingerbread Cream Cheese Frosting, and Pumpkin Bread with Chocolate Chips.
Our delicious Carrot Cake Muffins with Simply Sesame Vanilla with Almond Bits Spread are perfect for a grab-and-go breakfast when you’re in a hurry. They’re also low in added sugar and dairy-free-good for those with lactose intolerance.
And, if you are a chocolate and cookie lover like me, our vegan Healthy Breakfast Cookies w/ Peanut Butter, Chia Seeds, & Chocolate Chips (one of the most popular recipes on The Spicy RD Blog) are perfect for you!
Note: Most baked products out there are made with high FODMAP ingredients such as wheat flour. And, while rice flour is low FODMAP, in a nod to health, most recipes included here feature higher fiber sorghum, teff, almond, and oat flour in safe low FODMAP servings.
If you want to start your day with a high protein breakfast, you’ll love this Cantaloupe Breakfast Bowl and Chia Oatmeal Maple Peanut Butter Pumpkin Power Bowl (I know, it’s a super long name!)
The protein in these recipes comes from lactose free dairy, plus high fiber oats, pecans, and pecans pumpkin seeds. Perfect to support a healthy gut microbiome!
Eggs & Savory Breakfast Ideas
Eggs are always a great low FODMAP breakfast idea! This category is for those who you who love a savory breakfast, and also for our vegetarians & pescatarians. The easiest and quickest to make is Scrambled Eggs in a Jar, made in a microwave. Or, try this easy Rustic Bruschetta Baked Eggs for One.
Salmon lovers should be sure to make this Easy Smoked Salmon Sandwich w/ Avocado & Greens (be sure to read ingredient notes for low FODMAP swaps!)
If you have some extra time on your hands, definitely make this Breakfast Casserole with Veggies, Fresh Herbs, & Gruyere, this Vegetable Frittata, and Easy Shakshuka with Chickpeas & Tomatoes. All three are so tasty & nourishing!
Craving Mexican food? Try these Easy Chilaquiles with Greek Salsa and Avocado. So yummy! And, yogurt parfait lovers should make this Savory Yogurt parfait with Spicy Roasted Chickpeas. Just be sure to use lactose-free yogurt, like Siggi’s or Green Valley Creamery.
And, although it falls in the “oats category” this Sunshine Savory Oatmeal with Egg, Aurugla, Tomato, and Avocado will be a big hit with savory low FODMAP breakfast lovers!
Oats are a favorite for many breakfast lovers. And, for a good reason. Oats provide many health benefits such as lowering LDL cholesterol and feeding the good bacteria in our guts (2).
The low FODMAP serving size for rolled oats is ½ cup or less, and for oat groats and quick oats is ¼ cup or less.
Before you head out to work or school, you can make some Muesli w/ Almonds, Pumpkin Seeds, & Chai Spices in just 5 minutes!
Other breakfast options you can prepare beforehand are Chocolate Overnight Oats w/ Chia Seeds & Warm Strawberry Vanilla Sauce, and Granola w/ Coconut & Macadamia Nuts.
Another bonus is all these low FODMAP breakfast recipes are vegan (or have vegan options) too!
Last but not least, is pancakes, my personal favorite!! I reserve them for the weekends because I love to take my sweet time enjoying them.
On The Spicy RD blog you’ll find Vegan Oatmeal Pancakes w/ Cinnamon Orange Syrup (also nut-free).
And, Gingerbread Pancakes are especially festive during the holiday season. Your guests will love you when you surprise them with a batch!
Easy Meal Prep Tip! Make a few batches of the pancake mixes and store for later use.
There you have it! 20 delicious low FODMAP breakfast recipes to choose from! If you try these recipes, be sure to share this blog post with your friends and family. And tag us @thespicyrd on Facebook and Instagram with the hashtag #thespicyrd
Bonus! Free Low FODMAP Breakfast Recipe Cookbook
And, because you can never have too many low FODMAP breakfast recipes, I’ve put together a FREE Low FODMAP Breakfast Recipe Cookbook featuring 30 additional recipes.
More Low FODMAP Resources You’ll Love!
Low FODMAP Meal Plans$19.99
Let’s Chat! Do you have any questions about what to eat for breakfast on a low FODMAP diet? Any challenges eating a good breakfast you would like help with? Any favorite low FODMAP breakfast recipes? Please share!