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Quick, Healthy, and Easy Low FODMAP Breakfast Ideas

By Vanessa Vargas, RDN

Breakfast is often referred to as “the most important meal of the day.” There are evidenced-based recommendations that a regular eating schedule including breakfast, lunch, dinner, and snacks (when needed) versus going long periods of time without eating is helpful for those with IBS. Irregular eating habits can negatively affect our ability to digest food and worsen IBS symptoms (1).

Breakfast time is a wonderful opportunity to enjoy satisfying and delicious foods while also helping you reach your daily fiber, calcium, B vitamins, and iron needs. Unfortunately, many of us feel a little crunched for time in the morning so we just grab a quick bite while running out the door, skip breakfast all together, or rely solely on coffee to power through the morning. While I have nothing against coffee, it’s definitely not a proper breakfast. Eating breakfast has many positive benefits such as improved digestion, lower risk of developing diabetes and cancer, improved heart health, and better concentration. A well-balanced breakfast helps us make better food choices and practice better portion control as it helps regulate both hunger and stress hormones making it easier to achieve a healthier weight.

ModifyHealth wants to get you excited about finding new tasty, nutrient=packed, and satisfying low FODMAP breakfast ideas.  Below are some “on the go”, easy to prepare Low FODMAP breakfast options as well as some that require a little more preparation when you have the extra time.

Quick, Healthy, and Easy Low FODMAP Breakfast Ideas

For those who are really just wanting a freshly prepared, heat and serve breakfast you are in luck. Here at ModifyHealth we offer several breakfast options that are both scrumptious and super easy to prepare - just heat and eat. Check out all these great options to choose from:

  • Garden Beef Frittata is a protein packed breakfast that will fuel your tank for hours.
  • Kale and Tomato Frittata for all you veggie lovers!
  • Breakfast Vegetable Scramble is an easy way to increase your daily plant points!

Go check out all of our breakfast options here.

 

ModifyHealth was recently named winner in the category of “Best Low FODMAP meal delivery service” by MealPlanPros.

 

Make-Ahead Breakfast Options

Making the effort to meal prep or bulk cook your Low FODMAP breakfast options can save you time in the long run. It's such a lovely feeling to wake up and have healthy, delicious meals waiting for you in the fridge. Here are a few breakfast ideas that are meal prep friendly.

Overnight Oats are one of my favorite “on-the-go” breakfast options in the summer, but honestly they hit the spot year-round. There are so many endless possibilities for creating your own overnight oat masterpiece. Here is a basic template for overnight oats and creative add-ins to keep it interesting.

Basic Low FODMAP Overnight Oat Recipe

  • ⅓ cup rolled oats (note: used rolled oats and not quick-cooking, instant or steel cut)
  • ½ cup lactose free milk, almond milk, rice milk, soy milk (made from soy protein), or coconut milk
  • 1 tablespoon chia seeds

Mix these three ingredients together and add in your favorite protein, fiber, and fruit combination. Feel free to add these ingredients in advance or right before consumption based on your personal preference.

Protein Options:

  • ⅓ to ½ cup lactose free yogurt (Green Valley Creamery Lactose Free is a favorite) or coconut yogurt (watch for FODMAPs)
  • 1-2 tablespoons brown rice protein or whey protein isolate powder (you may want to increase milk to ⅔ cup to prevent it from being too chalky if you want to add protein powder)
  • 1 tablespoon almond butter or peanut butter
  • Pecans or walnuts - 5 - 10 halves
  • Almonds - up to ten
  • Sunflower seeds - up to 2 teaspoons
  • Pumpkin (pepita) seeds - up to 2 tablespoons

Fiber Boost:

  • Hemp seeds - 1-2 tablespoons
  • Flax seeds (ground) - 1 tablespoon
  • Chia seeds 1-2 tablespoon

Fruit:

  • ¼ cup fresh or frozen blueberries
  • ½ cup sliced fresh or frozen strawberries
  • ⅓ - ½ unripe sliced banana (probably best to add morning of to prevent browning)
  • ½ to 1 cup papaya
  • 1-2 small kiwis
  • ¼ cup shredded and dried coconut
  • ½ -1 cup chopped pineapple

Cover and store in the refrigerator overnight. Enjoy this cold or heat up slightly.

Warm & Satisfying Hot Grain Cereals

Hot cereals are an easy way to really boost your fiber quota with whole grains and fruit. Check out these amazing combinations.

Grain Options:

  • Bob’s Red Mill Gluten Free Mighty Tasty Hot Cereal -1 /4 cup
  • Cream of Rice Hot Cereal- ¼ cup
  • Bob’s Red Mill Creamy Brown Rice Hot Cereal - ¼ cup
  • Cooked Brown Rice or Quinoa - 1 cup
  • Oats- ½ cup rolled, ¼ cup instant, or ¼ cup steel-cut
  • Pocono Cream of Buckwheat Cereal - ¼ cup
  • Quinoa Flakes- ⅓ to ½ cup

Prepare with your favorite liquid base such as lactose free milk or your favorite low FODMAP milk alternative such as almond, rice, or hemp milk, or water.

Top with up to one serving of a low FODMAP fruit such as ¼ cup blueberries, 10 strawberries, ⅓ ripe banana, or 1 tablespoon of raisins or craisins

For some extra protein and fiber to keep you feeling full longer top with 5-10 pecans or walnuts halves, ten sliced almonds, 1-2 tablespoons of flax or hemp seeds, 1-2 tablespoons chia seeds, 2 tablespoons pumpkin seeds, or 2 teaspoons sunflower seeds, or a tablespoon of peanut butter or almond butter.

For a touch of sweetness add brown sugar, maple syrup, sugar, stevia (watch for FODMAPs), vanilla extract, or cinnamon.

If you love hot cereals but lack the time or just want something fast then you should try ModifyHealth’s Blueberry Rice Porridge with Almonds.

Chia Seed Pudding

Have you tried chia seed pudding yet? This super healthy dish is high in protein, fiber, omega 3 fatty acids, calcium, and antioxidants and seriously easy to prepare.There are many variations of this recipe so feel free to experiment with your own favorite flavor combinations.

The basic template to make chia seed pudding is:

  • ½ cup low FODMAP milk or milk alternative of choice
  • ½-1 tsp maple syrup (or your favorite low FODMAP sweeteners)
  • 2 tablespoons chia seeds

Just mix together and refrigerate overnight.

Here are some fun ways to add flavor:

  • Peanut or almond butter (1 tablespoon)
  • Cocoa powder (2 teaspoons)
  • Low FODMAP fruit (one serving - see Monash App)
  • Unsweetened, shredded coconut (1 -2 tablespoons)
  • Raspberry or strawberry sugar sweetened jam
  • Spices such as cardamom, cinnamon, ginger, nutmeg, or vanilla.

Here is a slightly chocolatey, super satisfying Low FODMAP Chocolate Chia Breakfast Bowl by A Little Bit Yummy that will be sure to please. Who can say “no” to chocolate for breakfast?

Sweet Potato Toast

Toast 2-3 Sweet PotaTOASTS by Caulipower in either your toaster or toaster oven. You may need to pop these in the toaster a few times to reach your desired crispness. Look for these in the freezer section or you make your own with this simple recipe.

Fancy it up with 1-2 tablespoons of peanut butter, ½ cup sliced strawberries, a sprinkle of cinnamon. For a little crunch top it off with either one tablespoon of hemp seeds, unsweetened coconut flakes, or ground flax seeds.

Suitable Swaps: if sweet potato toasts are not your thing, replace with a slice of low FODMAP, gluten free toast such as Udi's Gluten Free White Sandwich Bread,  Canyon Bakehouse Gluten-Free Country White Bread, or Franz Gluten Free Great Seed or 7 Grain bread,  or a slice toasted sourdough bread.

Cottage Cheese and Toast

This sounds like an odd combination but many enjoy topping their favorite low FODMAP bread or english muffin with a scoop of lactose-free cottage cheese. Feel free to use any of the breads mentioned above or maybe try Food for Life Brown Rice or Multi-Seed English Muffins. Just toast your bread and top with a scoop of lactose-free cottage cheese.

Here are some fun ways to add flavor:

  • Sliced strawberries or sliced banana (watch portion)
  • Sugar sweetened strawberry or raspberry jam
  • For a savory option try sliced tomatoes, ⅛ sliced avocado, and dash of black pepper.

DIY Yogurt Parfait

Yogurt Parfaits are a great option for a quick and easy, protein packed breakfast  that is meal prep friendly and easy enough to throw together in just a few minutes. Unfortunately, those fancy breakfast parfaits found at your neighborhood coffee shop are made with regular yogurt (not the lactose free variety), the granola probably contains high FODMAP ingredients, contain too much fruit, or high FODMAP fruits may be added.

The best thing about yogurt parfaits are that they are customizable. To build your own creation choose one item from each category and layer in a mason jar, cup, or bowl.

Yogurt: Lactose-free yogurt such as Green Valley Creamery Organics Lactose-Free Yogurt, Yoplait YQ Yogurt by Yoplait (Plain, Vanilla, Strawberry, Coconut, Lime or Blueberry) Yoplait Lactose Free (French, Vanilla, or Strawberry), Redwood Hill Farm Plain Goat Milk Yogurt, So Delicious Unsweetened Coconut Milk Yogurt Alternative, or COYO Coconut Yogurt Plain

Fruit: ¼ cup blueberries, ten strawberries, one small or ⅓ ripe banana, or up to one cup fresh papaya or pineapple.

Crunchy Toppings: ten almonds or hazelnuts, 5-10 pecans or walnut halves, ¼- ½ cup dried unsweetened coconut, crushed up FODY bar, Nature’s Path Pumpkin Seed + Flax Granola. Here is a recipe for low FODMAP Maple Walnut Granola if you want to whip up your own batch. 

If you are looking for a slight twist on your traditional parfait, check out this fiber packed Sweet and Nutty Quinoa Parfait by Kate Scarlata.  

Low FODMAP Pancakes

Pancakes are always a family favorite and make for a lovely weekend breakfast. You can always whip up some extra and store in the freezer or fridge to have ready for a quick weekday breakfast. There are so many low FODMAP recipes to try, here are a few of our favorites.

The Incredible, Edible Egg Recipes

Eggs are one of the easiest and most versatile breakfast foods - scramble, poached, fried, hard boiled...you really can't go wrong. There really are the most inexpensive protein source around.  I always like to keep hard boiled eggs on hand for a quick breakfast protein option.

If you are wanting to try some different ways to prepare eggs check out this article 6 ways to cook an egg.

Here are some simple egg based low FODMAP breakfast ideas to try:

  • Eggs, gluten-free bread (watch for those sneak FODMAP such as inulin, chicory root, and fruit juice concentrates, and soy flour) or sourdough toast with butter or sugar sweetened strawberry or raspberry jam, and a serving of low FODMAP fruit.
  • Scrambled eggs sauteed with red bell peppers placed in between 1-2 corn tortillas and topped with ⅛ sliced avocado. Salt and pepper to season.
  • 1-2 hard boiled eggs sliced in half and topped with FODY salsa, one corn tortilla cheese quesadilla (warm up a corn tortilla on a skillet with a few tablespoons of shredded aged cheese), and a serving of low FODMAP fruit.
  • 1-2 hard boiled eggs and a small unripe banana topped with 1-2 tablespoons of peanut butter.

If you are looking for a protein rich breakfast without cooking you may want to try the Scrambled Eggs with sweet potato and peppers from ModifyHeath. The sweet potato is a sweet surprise from your traditional roasted potatoes.

Looking For More?

Did you know that ModifyHealth offers a free download with several simple, low FODMAP breakfast ideas? Here is one breakfast example from this download.

“Make an egg omelet that you can include spinach and tomatoes (or other Low FODMAP vegetables), with roasted potatoes.”

To download this resource and find more breakfast ideas please click here.

We hope this article gets you inspired and excited about breakfast. There are so many low FODMAP breakfasts options to enjoy!

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References:

  1. Cozma-Petruţ A, Loghin F, Miere D, Dumitraşcu DL. Diet in irritable bowel syndrome: What to recommend, not what to forbid to patients!. World J Gastroenterol. 2017;23(21):3771-3783. doi:10.3748/wjg.v23.i21.3771

 

Vanessa Vargas is a registered dietitian living in Bend, Oregon. She has many years of experience working as an outpatient dietitian specializing in weight management, bariatric surgery, diabetes, and cardiovascular disease. After discovering the low FODMAP diet to help manage her own IBS in 2016 she has expanded her practice to GI nutrition with a focus on irritable bowel syndrome, small intestinal bacteria overgrowth, inflammatory bowel diseases, and celiac disease. Vanessa is a Monash trained FODMAP dietitian and has been contributor of FODMAP related articles and grocery lists. Vanessa is available for in person nutrition counseling at Summit Health in Bend, OR and also offers a virtual nutrition practice with a focus on the low FODMAP diet.  During her free time you will find her exploring the beautiful landscape of Central Oregon on her mountain bike, running, swimming, skiing, and hiking the nearby mountains.