Every great day starts with a healthy, delicious breakfast. For IBS sufferers, traditional breakfast foods can present a challenge, but low FODMAP breakfasts are the solution. If you’re following a low-FODMAP diet and are looking for a little inspiration, these best low-FODMAP breakfast recipes and prepared meals are going to be game-changers for your morning routine.
Easy Low FODMAP Breakfast Ideas
Mornings are a blur, and there’s just no time to stop and make breakfast. We’ve all been there, and many of us live it daily. These easy, delicious low-FODMAP breakfasts will satisfy your morning appetite and take practically no time to prepare.
Breakfast Vegetable Scramble
Besides gluten-free toast, eggs are about the easiest dish you can make for breakfast. Still, some mornings you need an easier, faster option, even for your scrambled eggs. ModifyHealth offers their Breakfast Vegetable Scramble, that’s perfect when wanting a breakfast that’s not only easy but healthy and filling too.
Their Breakfast Vegetable Scramble is made with cage-free eggs, bell pepper, spinach, and cheddar cheese, plus a few herbs and spices. All the veggies in this breakfast are organic, and they can be ready to eat in just minutes, with no meal prep required. Toast some gluten-free bread if you want a more filling meal.
ModifyHealth has a fantastic selection of low FODMAP breakfast prepared meals that taste great and make breakfast easy again! They take the guesswork out of what the low FODMAP diet entails. To save a little extra on your ModifyHealth order, use the code MEALPLANPROS to get 10% off.
Breakfast Smoothie
Breakfast smoothies are a favorite easy, quick breakfast, but they aren’t always FODMAP-friendly. This breakfast smoothie recipe from ThinkyBites replaces high-FODMAP foods like regular dairy and high-FODMAP fruits with tasty alternatives, including plant-based milk, low-FODMAP fruit, nut butter, and chia seeds.
If smoothies become one of your go-to low-FODMAP breakfasts, there are plenty of other recipes online to try, or you can get creative and make your own. You can even add low FODMAP protein powder for a more filling smoothie or make a smoothie bowl that you top with low FODMAP granola.
ModifyHealth Scrambled Eggs with Tomatillo
Eggs are a great easy, low-FODMAP breakfast. It’s also an incredibly versatile dish. This prepared breakfast from ModifyHealth features tender eggs scrambled with tomatillo, broccoli, cheddar cheese, herbs, and spices. The tomatillo adds a new, refreshing taste to a stale breakfast.
Plus, this meal includes turkey bacon, winning even more bonus points. You can’t beat the convenience of a zero meal prep, low FODMAP breakfast that tastes this good!
Snickers Oatmeal
Something that’s healthy, FODMAP-friendly, takes only minutes to prepare, and tastes like a Snickers bar with none of the high fructose corn syrup? Sign me up. This recipe for Snickers Oatmeal uses plant-based milk, pure cocoa, peanut butter, peanuts, and a sprinkling of dark chocolate chips….and it only takes 5 minutes to cook.
Quinoa Breakfast Pudding
Chia seed pudding has become a popular breakfast item, mostly because it meets the trifecta of being healthy, fast, and delicious. This Quinoa Breakfast Pudding recipe from Monash University takes the same concept but uses quinoa instead of chia as the base of this super easy breakfast.
For this quinoa breakfast pudding, you use lactose-free milk or soymilk, although you could easily substitute it with another low-FODMAP milk alternative. The quinoa is sweetened with a mix of FODMAP-friendly sweeteners and topped with sweet, juicy, low-FODMAP fruit.
It’s similar to overnight oats because the pudding takes a bit to reach the desired consistency, but in the morning, all you have to do is grab a spoon and dig in!
Low FODMAP Breakfast On the Go
Sometimes fitting in breakfast means eating it on the go. Here are a few low-FODMAP breakfast ideas that are easily transported and can even be enjoyed during your morning commute.
ModifyHealth Blueberry Oatmeal & Quinoa
ModifyHealth’s Blueberry Oatmeal & Quinoa is a healthy, filling breakfast that’s perfect for those mornings when you only have enough time to grab something quick for the commute. Granted, you can’t very well eat oatmeal while driving, but a few minutes in the microwave is all you need to enjoy this while ridesharing, on the bus, subway, etc. You can even take it to work, heat it, and eat it when you arrive.
The ingredients in this on-the-go breakfast are simple—gluten-free rolled oats, quinoa, and blueberries…all organic. There’s also just a touch of coconut sugar to sweeten the deal, and with 36% of your daily fiber, this is a great breakfast option for gut health, and it’s 100% free of high FODMAP foods.
Chia Pudding
Chia pudding is another great low-FODMAP idea for an on-the-go breakfast. This chia seed pudding is another recipe that can be prepared the night before, similar to overnight oats, so even if you’re in a mad dash out the door, all you have to do is grab and go.
Chia pudding is easy to make, and you can adapt the recipe in so many different ways. Use plant-based or lactose-free milk, mix with chia seeds, and let sit overnight. Add fresh fruit, mix in a puree, or get creative with other toppings.
Mini Crepes with Savory Mince
These mini crepes from A Little Bit Yummy require a bit more prep work than some of the other on-the-go breakfast ideas here, but they are so worth it! This recipe is for a savory crepe, but you can easily substitute the filling out with low-FODMAP fruit.
Once you have your crepe ready, fold it and wrap it in some butcher’s paper or foil, and eat it on the go.
Low FODMAP Breakfast Bars
Breakfast bars are a super easy breakfast for those mornings when there just isn’t enough time. This breakfast bar recipe is packed full of all sorts of good stuff, and all of it is FODMAP-friendly. Homemade breakfast bars are also great for kids and so much healthier than most of the options you find at the store.
Make these breakfast bars at the beginning of the week, store them in an airtight container, and have an easy grab-and-go breakfast every day.
Low FODMAP Weekend Breakfast Ideas
Sleeping in and enjoy a less hectic pace are things to love about the weekend. When you have a little more time to linger over breakfast, these low-FODMAP ideas are nourishing for your body and soul.
Low FODMAP Mini Banana Pancakes
Pancakes are a perfect weekend breakfast, and this delicious tall stack is also low-FODMAP. This recipe includes lots of warming spices, like cinnamon and nutmeg, but it’s the addition of lactose-free yogurt, powdered sugar, and fresh blueberries that take them over the top.
Pair this with your favorite low-FODMAP bacon or sausage, and you’ve got a meal everyone around the table will love.
Dairy-Free Gluten-Free Pumpkin Streusel Muffins
Looking for a tasty, low-FODMAP breakfast to fit in with your relaxed, low-key weekend? These dairy-free, gluten-free pumpkin streusel muffins are exactly what you’re looking for.
Packed with all sorts of low-FODMAP goodness, these muffins are perfect with a mug of coffee or tea and can remain fresh when stored properly, providing a healthy snack or breakfast option later in the week.
Low FODMAP French Toast
French toast is one of the breakfast or brunch dishes that can taste downright decadent. This recipe is for Banana Pecan French Toast, and it’s one you won’t be able to get enough of. Low-FODMAP bread is the base of this dish that has just a hint of southern pecan pie goodness.
With 15 grams of protein and nearly 5 grams of fiber per serving, this French toast recipe is a great, nutritious way to start your day. You can even top it with maple syrup! Limit yourself to two tablespoons to keep it low FODMAP.
Eggs in a Squash Hole
Have you heard of eggs in a basket or eggs in a hole? This dish is traditionally prepared by cooking an egg in the cut-out center of a piece of bread, creating the perfect egg and toast combo.
You can make eggs in a basket using low-FODMAP bread, or you can try a new spin with Eggs in a Squash Hole. The recipe has only a few ingredients – you’re favorite squash, eggs, a brushing of olive oil, and whatever seasonings you want to sprinkle over them.
With a cook time of only 30 minutes, this is an easy, no-fuss IBS breakfast option.
Grainy Bread Strata with Kale and Gruyere
This delicious strata is perfect for a late, leisurely weekend brunch. It’s made in a slow cooker, so assemble this before you go to bed and wake up to the aroma wafting through the house.
Made with low-FODMAP bread, lactose-free milk, eggs, and gruyere cheese, this is the perfect low FODMAP comfort food breakfast.
This is one of the easiest, most impressive low-fodmap recipes you’ll find!
Prepared Low FODMAP Breakfast Meals
With less time to spend in the kitchen, more people have turned to meal delivery services to simplify their lives. A few excellent meal delivery companies offer low-FODMAP breakfast options. Here are a few of our favorites.
Egg Scramble with Sweet Potato & Bell Pepper
ModifyHealth does a great job of creating low-FODMAP meals that taste great and add a little variety to your breakfast routine. Their Egg Scramble with Sweet Potato & Bell Pepper is no exception. They start with cage-free eggs and then add in tender squash and fresh, crisp pieces of bell pepper.
With 22 grams of protein and a good helping of fiber thanks to the squash and bell pepper, this meal is the perfect low-FODMAP, IBS breakfast.
Potato Latkes
In the same family as hashbrowns, Epicured’s potato pancakes are shredded potatoes mixed with a bit of green onion and garlic-infused olive oil. Traditionally, latkes are served with either apple sauce or sour cream, but they’re also great on their own.
Epicured also offers a lactose-free chive sour cream to top these beauties with. Serve alone or alongside your other breakfast favorites.
Ranchero Egg Scramble with Chicken
ModifyHealth’s Ranchero Egg Scramble with Chicken is perfect for those that like their breakfast with just a bit of heat. They mix it up a little by adding chicken to this breakfast dish instead of the usual breakfast meats.
Combined with organic spinach, bell pepper, and a bit of southwestern smokey spice, this prepared meal is delicious and FODMAP-friendly.
Garden Beef Frittata
Frittata is delicious for breakfast, but who has time to stop and make one on a busy morning? If you love the taste and texture of a tender frittata but lack the time to make one yourself, ModifyHealth’s Garden Beef Frittata is a great alternative.
The Garden Beef Frittata tastes like it was made from scratch, with handfuls of fresh, low-FODMAP vegetables and grass-fed ground beef. Satisfying, nutritious, and ready to eat in minutes.
Homestyle Breakfast
Epicured offers a low-FODMAP version of a homestyle restaurant breakfast. With generous servings of their potato latkes, turkey sausages, and low-FODMAP cheddar & chive egg muffins, this breakfast will satisfy a hearty appetite.
Epicured delivers this to you, all prepared and for less than you’d pay at your local breakfast diner.
Kale & Tomato Frittata
A frittata is perfect for showcasing fresh garden vegetables in a healthy, low-FODMAP breakfast dish. ModifyHealth’s Kale & Tomato Frittata is the perfect example of this. Organic kale, tomato, zucchini, cheddar cheese, cage-free eggs, and just the right blend of spices make for a perfect breakfast, brunch, or even a light lunch paired with a low-FODMAP salad.
The best is that this Kale & Tomato Frittata is already made for you. The only thing you have to do is heat & eat before you enjoy.
Frittata with Tomato & Herbs
Epicured’s Frittata with Tomata & Herbs is a savory dish that’s loaded with garden-fresh veggies. Sweet cherry tomatoes, handfuls of spinach, fresh eggs, potatoes, and some crumbled goat cheese that adds the right touch of tang and creaminess.
Enjoy this generously sized dish on its own or pair it with your favorite low-FODMAP fruit or gluten free toast.
Blueberry Rice Porridge with Almonds
Do you like the taste and consistency of oatmeal but crave something just a little different. ModifyHealth offers a Blueberry Rice Porridge with Almonds that might be what you’re looking for.
A few minutes in the microwave, and you can have a hot, filling, and most of all, satisfyingly delicious start to your day. The brown rice offers a different texture than oatmeal, and this, mixed with organic blueberries and coconut cream, tastes more like a rice pudding dessert than it does a healthy, low-FODMAP breakfast.
FAQs
What can I eat for breakfast on a low FODMAP diet?
Eggs, omelets, roasted potatoes, lactose-free cottage cheese, oatmeal, and smoothies made with lactose-free milk and low-FODMAP fruits are a few breakfast favorites on the low-FODMAP diet.
The thing to remember is that as long as you stick to low-FODMAP foods, there really aren’t any rules. Have soup for breakfast if you want; just avoid high-FODMAP food.
Is oatmeal Ok for low FODMAP?
According to Monash University, you can enjoy oatmeal on a low-FODMAP diet. Recommended low-FODMAP servings are ½ cup of dry, rolled oats or ¼ cup of dry quick oats.
Keep it FODMAP friendly by adding in low-FODMAP milk, low-FODMAP fruits, or protein-packed nuts. You can sweeten it with up to two tablespoons of maple syrup and still be low FODMAP.
Are eggs low FODMAP?
Eggs are low-FODMAP food that is easily digested and usually well tolerated by individuals with IBS. You can enjoy eggs any way you like while following a low-FODMAP diet.
One exception is that it’s not uncommon for a little cream or milk to be whisked into the eggs if they’re scrambled, which is not something that the low fodmap diet entails. If you’re eating out or ordering a prepared meal, make sure that the eggs are lactose-free.
Bottom Line
Breakfast is an important meal and one you don’t want to skip if you have IBS and are following a low-FODMAP diet. These low-FODMAP breakfast ideas are great options for busy days, weekdays, and leisurely weekends.
These ideas are also just the beginning of what you can enjoy on the low FODMAP diet. With a little creativity and maybe some help from meal delivery services, you can enjoy a different FODMAP-friendly breakfast every day.