35 low FODMAP breakfasts

This article shares 35 low FODMAP breakfasts with you. As you may have started the low FODMAP diet and find even the first meal of the day a challenge.  

Typical high FODMAP breakfast ingredients

Sadly, many breakfast foods like bagels, toast and cereals can be high in FODMAP. But this does not mean you should miss out. You simply need to know what ingredients to look out for. 

Below we discuss some high FODMAP ingredients commonly found in many breakfast items (1):

1. Sweeteners

You can find high FODMAP sweeteners in muesli bars, breakfast cereals and yoghurts. There are many different types to look out for. This includes honey, fructose, high fructose corn syrup, xylitol, mannitol, maltitol, sorbitol.

Look for products with alternatives instead. This includes maple syrup, dark chocolate and sugar.

2. Lactose

You can find lactose naturally in dairy products such as milk, yoghurt and cheese. However, the amount of lactose in these will vary. Keep an eye out for milk, milk solids, yoghurt, buttermilk, sour cream and whey protein concentrate in packaged foods.

You should therefore opt for lactose-free dairy products or plant-based alternatives without any added FODMAP. If choosing soy milk, avoid the products made from whole soybeans as they can be high in FODMAP (3).

3. Wheat, barley and rye

You can find these in most breads, breakfast cereals and biscuits. 

This does not mean you can’t have bread for your breakfast! Click here to learn how. Look for products free of these ingredients. You can choose cereals made with corn, buckwheat, rice, quinoa, tapioca and spelt.

4. Inulin 

This is added for extra soluble fibre and sweetness to many packaged foods such as yoghurts, muesli bars and cereals. So you need to check labels for inulin, chicory root/fibre or oligofructose.

Read more about inulin and the low FODMAP diet here.

Fruit juices and concentrates

Fruit juices such as pear and apple juice are high in FODMAPs. Certain juices are low at certain quantities, such as cranberry juice at 250mls. 

Fruit pieces

High FODMAP fruits include apples, apricots, blackberries, dates, pears and dried fruits. You can find these in muesli bars and breakfast cereals.

The Monash University app has a handy guide you can use for more information or you can check out our guide to low FODMAP fruit (2).

Are pancakes low FODMAP?

Pancakes can still be an option on the low FODMAP diet.

You may usually make pancakes can be made using milk, plain flour, sugar, butter and eggs. Milk contains lactose and plain flour contains wheat. This means that both of these ingredients are high in FODMAP.

Don’t worry though as a few tweaks to the recipe can make pancakes suitable on a low FODMAP diet;

• You can swap wheat flour → For wheat-free flour
• You can swap milk → For lactose-free milk or plant-based alternative with no added FODMAP

Remember to avoid readymade pancake mixes as they tend to be made with dairy and wheat.

Pancake recipes

It is super easy to make it from scratch and there are so many possibilities with pancakes! You can try out some of these sweet or savoury low FODMAP recipes at home:

1. Low FODMAP mini banana pancakes 
2. American pancakes with bacon and maple syrup 
3. Traditional British pancakes 
4. Sweet potato pancakes
5. Buttermilk oat pancakes
6. Carrot cake pancakes
7. Vegan strawberry waffles or pancakes

Are sausages low FODMAP?

Sadly, store-bought sausages often contain high FODMAP ingredients. This includes onion, garlic powder, honey and wheat. 

You may also see “Natural flavours” and “Spices” on the ingredient list for sausages. You therefore won’t know the specific flavourings and spices they contain so it is best avoided.

However, it is still possible to make them at home by omitting the high FODMAP ingredients! Check out the recipe here.

Are oats low FODMAP? 

You may enjoy oats as a simple, fibre-rich breakfast option. And you can also enjoy them as part of a low FODMAP diet.

According to the Monash University app, servings of ½ cup of rolled oats, ¼ cup of instant oats and ½ cup of steel-cut oats are low in FODMAP (4).

But if you’re using milk, prepare it with lactose-free milk or a plant-based alternative with no added FODMAPs. 

There are so many endless possibilities for creating your oat masterpiece. All you need is a mason jar, cup or bowl. Feel free to top it up with some low FODMAP fruit, low FODMAP nuts and low FODMAP yoghurt for extra fibre and protein! 

Here is a simple yummy formula:

• ½ cup rolled oats
• ½ cup low FODMAP milk
• 1 serving of low FODMAP fruit e.g. blueberries, strawberries, unripe banana
• 1 serving of protein sources such as lactose-free/plant-based yoghurt, nut butter, low FODMAP nuts and seeds
• Optional: maple syrup, sugar, pure vanilla extract or cinnamon to taste

Low FODMAP breakfast oatmeal recipes

Or here are some highly-rated delicious FODMAP friendly oats recipes that you can try out:

1. Caramelised banana porridge
2. Pumpkin pie oatmeal
3. Low FODMAP Peanut Butter Overnight Oats
4. Blueberry almond overnight oats
5. Porridge in 3 ways
6. Chocolate strawberry overnight oats

Low FODMAP breakfast smoothie recipes

Smoothies can be refreshing and easy to prepare in the mornings. The ingredient options for smoothies are endless. 

Large amounts of fruit can cause bloating due to high FODMAP content. So, when choosing your favourite ingredients, make sure that you avoid FODMAP stacking.

A simple FODMAP friendly smoothie can consist of:

• 1 serving of frozen low FODMAP fruit e.g. blueberries, strawberries, unripe bananas
• 1 serving of low FODMAP vegetables e.g. spinach, kale
• 1 cup of liquid e.g. low FODMAP milk, plant-based milk with no added FODMAP or water
• 1 protein source e.g. nut butter, lactose-free yoghurt or firm tofu
• Optional: vanilla essence, maple syrup

Here are some refreshing FODMAP approved smoothies (and bowls!) recipes:

1. Summer berry smoothie
2. Banana smoothie bowl
3. Green kiwi smoothie
4. Dietitian approved strawberry pineapple probiotic smoothie
5. Peanut butter wild blueberry chia & strawberry almond flax
6. Pineapple green smoothie bowl

Low FODMAP breakfasts for on the go

You may feel you are too busy to eat breakfast. So here are some breakfast ideas that are quick and easy to fit into your schedule:

Toasted sandwiches can be nutritious and simple to make. Choose your favourite low FODMAP fillings and add them on top of some toasted low FODMAP bread. You can use traditional sourdough or gluten-free bread with no added FODMAPs (read more here).

Here are some sandwich filling ideas:

• Smoked salmon with egg, spinach and 40g cream cheese
• Chopped boiled egg with mayonnaise and watercress
• Italian grilled cheese sandwich
• Low FODMAP cheese with tomato and cucumber
• Peanut butter and jam

Alternatively, you can always prepare your breakfast in advance. Ideas include overnight oats, baked granola, chia seed pudding, homemade breakfast bars.

1. Peanut butter pomegranate breakfast bars
2. Granola bar with buckwheat 
3. Vegan chia pudding
4. Overnight oats and chia
5. Chocolate chia breakfast chia bowl

Enjoy these with some low FODMAP yoghurt and low FODMAP fruit to Add in those extra nutrients.

Also don’t miss out on my 35 low fodmap snacks ideas which you can take to work!

Low FODMAP – High Protein breakfasts

Eggs are the most inexpensive protein source and great low FODMAP breakfast option.

Some high protein egg-based low FODMAP breakfast ideas you can try:

1. Vegetable frittata 
2. Low FODMAP shakshuka
3. Ricotta and spinach egg bake (use lactose-free ricotta or reduce the amount per serving from ¼ cup to 40g)
4. Egg wraps 
5. Salmon & spinach omelette with cherry tomatoes
6. Scrambled eggs with salmon & cream cheese
7. Rustic bruschetta baked eggs for one

For vegans, it can be challenging to include protein-rich foods as most legumes are high in FODMAP. However, it doesn’t mean that you can’t eat them in small quantities. 

Firm tofu and tempeh are great alternatives as they are low in FODMAP and a great source of protein.

1. Protein-packed chickpea scramble 
2. Scrambled tofu 
3. Za’atar Spiced Low FODMAP Tofu Scramble

 Summary

Breakfasts may feel like a difficult meal to prepare when on the low FODMAP diet. However, you can still easily enjoy a low FODMAP breakfast.

You need to be aware of common high FODMAP ingredients in packaged breakfast products discussed above. You should use suitable low FODMAP alternatives so that your favourite breakfast meals can still be enjoyed.

We hope you enjoy our recipes for low FODMAP breakfasts!

Written by Leeona Lam, reviewed and edited by Beth Willson Surgical Dietitian BSc Hons RD