7 low FODMAP breakfast ideas
Breakfast sets you up for the day ahead, refuels your energy, gives your brain a boost, helps to control your appetite and prevents you from reaching for those less desirable foods later in the day.
Being low FODMAP doesn’t mean you should miss out on all the breakfast fun. There are so many great low FODMAP breakfast ideas, just make sure you stick to the appropriate FODMAP serve sizes.
Low FODMAP breakfast ideas
1. Eggs
Eggs are little nutrition powerhouses and a great low FODMAP breakfast choice. Boiled eggs are particularly easy – just place 2 eggs in a pot of cold water, bring to a boil and cook for about 5 (soft-boiled) to 10 mins (hard-boiled).
Serve them with some high-quality low FODMAP bread. And don’t ditch the yolk – it’s full of vitamins, fatty acids and antioxidants. Eggs are also great served with low FODMAP veggies, and you get a head start on your 5 a day! Baby spinach (fresh or sautéed) roasted Japanese pumpkin and/or cherry tomatoes go well.
2. Overnight oats
Overnight oats are such a great go-to breakfast, especially for busy people. Simply mix no more than ¼ cup oats and ½ cup water or low FODMAP milk alternatives of your choice (read our guide on which milk is best).
Porridge – a low FODMAP winter warmer
Porridge is a staple during winter. Discover our guide to make low FODMAP porridge and get inspired by our favorite porridge combos. Click here to learn more!
Add a dollop of lactose-free or coconut yoghurt too if you like! From here you can add whatever low FODMAP toppings and flavours you like. For instance, 1 tsp chia, a dash of cinnamon and a small handful of blueberries go nicely.
This is just a general guide – get creative with different fruits, seeds, nuts and spices. Pop in the fridge overnight and you’ve got a delicious and healthy low FODMAP breakfast to go.
3. Smoothies
Smoothies are so easy and, like overnight oats, you can get really creative with flavours. For a really satisfying smoothie ensure to add in some healthy fats, protein and carbohydrates.
For example, start with 1 cup low FODMAP milk + small handful ice (just to cool it down) and add:
- ⅓ banana + 30g blueberries + ½ tablespoon peanut butter + tsp LSA.
- ⅛ avocado + ⅓ banana + + 10 raspberries + tsp cocoa/cacao + tsp chia.
- ½ cup chopped pineapple + 10 raspberries + handful spinach + 10 pecans.
- ¼ cup butternut pumpkin + ⅓ banana + 10 strawberries + 10 walnut halves + 1/2 tsp cinnamon.
4. Quinoa porridge
Quinoa porridge is an interesting and yummy alternative to traditional oat porridge. Just cook ¼ cup quinoa with ½ cup water until soft. Add ½ cup milk and any desired flavours or mix-ins (1 x grated apple, ¼ tsp cinnamon and ½ tsp vanilla is delicious), cook for another 5 mins until creamy and add more milk if desired!
5. Frittata or veggie slice
These ones are great to have on hand for busy mornings and can double as a great lunch or dinner option. Mix 5-6 eggs with ½ cup milk, and season with salt and pepper.
Low FODMAP vegetables list
Have you been told time and time again to eat more vegetables? Are you unsure about which veggies are considered low FODMAP? Here's the lowdown.
Grease and line a pan (20cm square works nicely) and add either raw or cooked vegetables of your choosing, and pour the egg mixture over it.
Cook in a 180℃ oven for about 25-30 mins. You might like to try a Mediterranean style frittata with olives, sautéed spinach, roast capsicum and goat's cheese – yum!
6. Toast with…
Peanut butter, almond butter (1 tbs) tomato & cheddar cheese, feta cheese and avocado (⅛ only!), Vegemite, strawberries and ricotta (2 tbs)… the list goes on. Toast makes for a quick low FODMAP breakfast option.
7. Lactose-free yoghurt
There are some great lactose-free yoghurt options (e.g. Lidells), or you may even like to try coconut yoghurt. Yoghurt is great with a simple drizzle of maple syrup and some seeds like pepitas. You may like to add in a serve of oats (1/4 C) and some fruit for a healthy low FOMAP breakfast that will keep you going all morning long!
Need help with the low FODMAP diet? Our FREE dietitian developed program will guide you through it, step-by-step. Includes a low FODMAP food guide. Sign up now.
If you are experiencing gut symptoms and have not been recommended a low FODMAP diet by a health professional, get started with the manage your gut symptoms program.
Reviewed by the healthylife Advisory Board March 2022