Low FODMAP Breakfast Recipes (Free Cookbook!)

Need low FODMAP breakfast recipes? I’ve got you covered with lots of easy, nourishing, and delicious ideas to start your day off right!

If you’re hungry or in a hurry, breakfast can be tricky when you’re worried about digestive symptoms. If you’re following a low FODMAP diet, here are 20 IBS diet -friendly low FODMAP breakfast recipes that are healthy, delicious, and energizing. BONUS: Get a FREE Low FODMAP Breakfast Cookbook PDF too!

Thanks so much to my Intern, Yasmine Cheang, RDN, for helping to create this post!

Breakfast, Yes or No?

To be honest, I practice time-restricted feeding, so I typically don’t eat my first meal until 11:00 am. Some days I enjoy breakfast foods; other days I start with lunch. Whether you prefer sweet or savory, or start early or late, building a balanced breakfast is worth the effort.

No matter what you call it, your first meal of the day should count. Aim for a combo of at least 20 grams (preferably 30) of protein, fiber-rich low-FODMAP carbs, and some healthy fats to kick off your day.

Low FODMAP Breakfast Ideas FAQ

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 up-to-date list of low FODMAP foods, including appropriate serving sizes.

LOW FODMAP FRUIT: Banana (unripe or firm/just ripe), blueberries (1/4 cup), cantaloupe (3/4 cup), dragon fruit, guava, kiwi, orange, papaya, passionfruit, pineapple, plantains, rhubarb, raspberries (1/3 cup), strawberries (5), and tangerines. Read: Low FODMAP Fruits – What You Can and Cannot Eat for the full list.

LOW FODMAP VEGGIES: Arugula, baby spinach, broccoli crowns, cabbage, carrots, chard, collard greens, kale, oyster mushrooms, potatoes, red pepper, sweet potato (1/2 cup). Read: Low FODMAP Vegetables from A to Z for the full list.

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 & cottage cheese.

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, firm tofu.

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. Read: 70+ Ways to Maximize Flavor on a Low FODMAP Diet

Quick and Easy Low FODMAP Breakfast Ideas (No Recipe Needed)

Some mornings you don’t want a recipe. You want to open the fridge, grab a few things, and get out the door. I hear you! Here are my go-to breakfast ideas that don’t require any measuring cups.

1. Lactose-free yogurt + berries + a sprinkle of chia seeds.
2. Two eggs, any style + a slice of gluten-free toast with peanut butter.
3. Lactose-free cottage cheese + low FODMAP fruit + walnuts.
4. An unripe or “just ripe” banana + 2 tablespoons peanut or almond butter.
5. Overnight oats (made the night before) + lactose-free milk + chia seeds + a splash of maple syrup. Top with fruit if desired.
6. Breakfast tacos: scrambled eggs + corn tortillas + low-FODMAP veggies + cheese (optional) + low-FODMAP salsa.
7. A smoothie with lactose-free or low-FODMAP plant milk + fruit of choice (stick to 1 serving) + LF protein powder + (optional) leafy greens.
8. Rice cakes + cottage cheese + berries.
9. Leftover quinoa or rice, reheated + a fried egg on top + a pinch of salt.
10. Gluten-free crackers + a hard-boiled egg + a tangerine.

Low-FODMAP Breakfast Recipes

Not only are these recipes low in FODMAPs, but most importantly, they are just as DELICIOUS as regular breakfast foods. And they’re pretty darn healthy to boot. Many are quick and easy to make with 5-20 minutes of prep time.

All of these low FODMAP breakfast recipes are gluten-free, so they are suitable for anyone with celiac disease or non-celiac gluten sensitivity. There are many vegetarian and plant-forward options too!

Note: These recipes should follow low-FODMAP Monash University serving sizes. If you see any discrepancies between the serving sizes & the Monash app, please leave a comment so I can make updates. Thanks so much!

Note: Read the recipes and recipe notes carefully, as some may require low FODMAP ingredient swaps. Since some ingredients can be high in FODMAPs in more than one serving, do not exceed the recommended serving size.

Low FODMAP Breakfast Recipes

Bread, Muffins, & Breakfast Cookies

For all the bread lovers out there (I hear you!), here are some delicious low FODMAP versions of your weekend breakfast or brunch favorites, including French toast, quick bread, muffins, and breakfast cookies.

Breakfast Bowls

If you want to start your day with a high-protein meal, try any of these low FODMAP breakfast bowls featuring lactose-free cottage cheese or yogurt and oatmeal with all the toppings.

Eggs & Savory Breakfast Ideas

Eggs are always a great low FODMAP breakfast idea. These recipes include scrambled eggs, Shakshuka, breakfast casserole, and more. I love adding low FODMAP veggies to egg dishes for extra nutrition.

Oats

Oats are a favorite for many low FODMAP breakfast lovers. They provide many health benefits, such as lowering LDL cholesterol and feeding the good bacteria in our guts (2).

Recipes include overnight oats, muesli, and granola.

Keep in mind that the low-FODMAP serving size for rolled oats and oat groats is ½ cup or less, and for quick oats it is ¼ cup or less.

Pancakes

Last but not least, pancakes, my personal favorite!! I reserve them for the weekends because I love to take my sweet time enjoying them. What about you? Are you a pancake lover too???

Easy Meal Prep Tip! Make a few batches of the pancake mixes and store for later use.

There you have it! 22 delicious low FODMAP breakfast recipes. If you try these recipes, be sure to share this blog post with your friends and family. 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. Click the button below to download your free copy!

More Low FODMAP Resources You’ll Love!

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!