What’s on my Plate? Low FODMAP Breakfast Inspiration

Hey FODMAP-ers!

Whether you are on a modified FODMAP diet (like me) or a newbie on the low FODMAP elimination diet, coming up with fun, tasty, and nourishing low FODMAP breakfast ideas can be a challenge. Today’s post provides a few of my favorite breakfast options to provide a little inspo.

Preparing breakfast doesn’t have to be difficult or time consuming. Sometimes it’s just about having the right ingredients on hand to whip up a healthy smoothie, a quick English muffin that maximizes nutrition in every bite or an egg served on top of your favorite avocado toast. (Yes, small amounts of avocado are allowed on the low FODMAP elimination diet!)

Here are a few of my favorite quick + easy breakfast ideas:

  • Overnight oats: Simply add 1/2 cup rolled oats,1 tablespoon chia seeds, 1 1/4 cup lactose free milk (almond or rice milk work too), 1/2 teaspoon vanilla and 1 teaspoon pure maple syrup to a mason jar; stir or shake to blend. Store in fridge overnight. Serve with a few blueberries or sliced strawberries and 1 tablespoon chopped walnuts. YUM
  • Easy Breakfast sandwich: Toast up a Foods by George English muffin.  If you tolerate wheat on the post re-introduction phase of the low FODMAP diet, then just use a traditional English muffin. (I personally do well with small amounts of wheat, and enjoy multi-grain English muffins.) Microwave some eggs (1 egg scrambled in a microwave safe dish takes about 1 minute to cook). Add egg to English muffin and top with a slice of Swiss cheese, handful of baby spinach and a slice of tomato.
  • Avocado toast with a sunny side: Just add a couple slices of avocado (don’t go overboard during the elimination phase or you’ll veer into high FODMAP territory) on top of your favorite low FODMAP bread, mash it slightly with a fork, top with a sunny side egg and maybe a few red pepper flakes and a drizzle of olive oil. (if you tolerate avocado, then be more generous with your portion. Don’t over-restrict your diet unnecessarily! ) Enjoy with a few orange sections or a handful of grapes.
  • Yogurt parfait: Layer lactose free yogurt with sliced strawberries and a suitable low FODMAP granola. (I tolerate about 2/3 cup of Greek yogurt which is typically lower in lactose than traditional yogurt. Have you done a lactose challenge yet?) One of my earlier recipes for Maple granola with orange zest can be found here. This is a family favorite!

Weekend breakfasts can be a bit more involved if you want:

Minimal Ingredient Banana pancakes: (In a small bowl, smash up 1 just ripe banana and one egg, add a dash of nutmeg and cinnamon. Cook up these simple pancakes in a non-stick medium skillet over medium heat. Top with 1-2 tablespoons chopped walnuts and a drizzle of pure maple syrup.

Eggs Benedict: Toast up your Foods by George English muffins, poach up some eggs, add a slice of ham made without FODMAP ingredients and top with this hollandaise sauce. (Again, if you tolerate wheat, use a traditional English muffin, or try slow leavened sourdough bread as another low FODMAP option here).

Oatmeal, fruit + nuts:  cook up oatmeal (about 1 cup cooked oat serving), top with sliced strawberries, 1-2 teaspoon chia seeds and 1 tablespoon chopped walnuts. YUM. I make steel cut oats on the weekends as they take longer to prepare but are so delicious.

Low FODMAP (and gluten free) Blueberry Muffins can be a great breakfast paired with a lactose free yogurt or scrambled eggs. Try my recipe here!

My Lemon Zucchini Bread is decadent treat for a weekend breakfast, check it out here. 

The breakfast meal sets the stage for the day…include a nice balance of all food groups to ensure good nutrition and to keep your belly full.

I have plenty of recipes to inspire you, just click low FODMAP recipe link right here on the blog. 🙂 And as always friends, a highly restricted low FODMAP diet is not designed to be followed for life! Expand your diet with the help of a GI registered dietitian.












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