7 Low FODMAP Breakfast Recipes That We LOVE

Are you looking for some delicious, low FODMAP breakfast recipes to start your day? Look no further! We’ve got seven amazing and tasty options that are sure to please.

We know firsthand how difficult it can be to find delicious breakfast options that also accommodate a restricted diet. But don’t worry, we’ve got you covered!

Below are seven delicious low FODMAP breakfast recipes that not only help keep your gut health intact but will also leave your taste buds delighted!

From overnight oats with fresh berries, to a frittata with bacon, spinach, and basil.  Or even, savory vegetable hash browns, pancakes, and more .  You will leave this post having plenty of flavor combinations to choose from.

Start your day off right by trying one (or more!) of these delicious low FODMAP breakfast recipes today, and boost your gut health even further with daily gut health habits tips and tricks!

This post is all about Low FODMAP Breakfast Recipes.

Low FODMAP Diet

The Low FODMAP Diet is a nutritional approach that can reduce symptoms of irritable bowel syndrome (IBS), Small intestinal bacterial overgrowth, and other digestive disorders.

The diet eliminates certain carbohydrates, called FODMAPs, that are poorly absorbed in the small intestine and can cause gas, bloating, abdominal pain, diarrhea and constipation.

By following the low-FODMAP diet guidelines and avoiding high-FODMAP foods, people with IBS may be able to find relief from their uncomfortable symptoms.

Low FODMAP Breakfast Recipes

If you are looking for low FODMAP morning meals, we have the perfect recipes for you.  We have compiled a variety of breakfast options from oatmeal, to smoothies, to egg dishes and much more!

Read below for some of our favorite low FODMAP breakfast recipes.

1. Overnight Oats with Fresh Berries and Chia Seeds

Fodmapeverday.com is a great website that provides valuable information on topics like IBS, FODMAPs and so much more!

Their Overnight Oats with Fresh Berries is a delicious way to start off your day.

Plus, the add benefit of chia seeds gives this breakfast treat an extra boost of fiber, which is essential for a healthy gut.

This recipe is a really good base recipe for overnight oats.

Add your favorite fruit or even shredded coconut to make this meal even more delicious.  I often sprinkle in some cinnamon for a slightly different twist as well.

Ingredients:

• 1 1/3 cups unsweetened almond milk
• 1 cup gluten-free rolled oats
• 3 Tablespoons chia seeds
• Add-ons: Organic berries, almonds, shredded coconut (in small amounts)

Directions:

Go to Fodmapeveryday.com to get the best instructions on how to make the delicious overnight oats treat!

2. Frittata with Bacon, Spinach, and Basil

I was fairly new to the frittata scene until I came across this recipe from rachelpaulsfood.com.  Now, I am hooked!

Egg dishes like frittatas are perfect for combining a bunch of your leftover FODMAP foods into one delicious dish. Plus, given all of the added protein with the eggs and bacon, it is a hardy enough meal to be eaten for breakfast, lunch, or even dinner.

I modify this recipe from Rachel Paul’s Foods slightly to remove some of the potentially reactive FODMAP foods.  Feel free to adjust this recipe even more to your liking.

Ingredients:

• 8 eggs
• 1/2 cup coconut cream
• 4-6 pieces of bacon (cut into 1″ pieces)
• 1 cup chopped potato, pre-cooked (great for leftover baked potatoes)
• 2 Tablespoons fresh basil
• 1 tomato, sliced
• 1/2 cup baby spinach
• 1 teaspoon salt
• 1 teaspoon pepper

Directions:

Go to Rachelpaulsfood.com to get precise instructions on how to make this yummy frittata.

3. Low FODMAP Breakfast Muffins

One of my favorite, go-to websites for my weekly meal inspiration is Ambitious Kitchen.  She does such a good job at cooking healthy and unique dishes that are generally quite nutritious.

One of my favorite breakfast recipes is her zucchini carrot muffin recipe.

I love the fact that not only is this a genuinely delicious recipe, but it is a rather healthy recipe too.  I eat these muffins all of the time for breakfast, as well as for a mid-day snack.

Plus, my daughter LOVES these muffins so much (AND it allows me to sneak some veggies into her diet as well.).  A win-win.

Ingredients:

Wet ingredients:

• 1 medium zucchini, squeezed of excess moisture with a paper towel (roughly 1 cup shredded zucchini)
• 1 cup shredded carrot (from 2 medium to large carrots)
• ⅓ cup unsweetened applesauce (or 1 ripe, mashed banana)
• ½ cup pure maple syrup
• 2 eggs
• 1/3 cup coconut oil, melted and cooled

Dry ingredients:

• 1 cup oat flour 
• 3/4 cup all purpose gluten free flour 
• 1/2 cup shredded unsweetened coconut 
• 1 teaspoon baking soda
• 1 teaspoon cinnamon
• ¼ teaspoon nutmeg
• ¼ teaspoon salt

Mix-ins:

• ⅓ cup chopped walnuts (or pecans)
• ⅓ cup chopped Medjool dates or raisins

Toppings (optional):

• Rolled oats
• More chopped walnuts

Directions:

Go to one of my personal favorite websites, Ambitious Kitchen, for the instructions on how to make these delicious and nutritious muffins.

4. Savory Vegetable Hash Browns

These yummy veggie hash browns are to die for!  I found this recipe by Holy Cow Vegan when searching for nutritious food ideas that my daughter will also love.

And wow…did she ever love these vegetable hash browns!  I remember “sampling” these before giving them to my daughter and then realizing that I couldn’t stop eating them.

They are THAT good!

Ingredients:

• 2 medium russet potatoes (peeled)
• 1 large carrot, grated
• 1 large zucchini, grated
• 1 teaspoon ground cumin
• 1 teaspoon garlic powder
• 1 Tablespoon fresh thyme (or 1 teaspoon dried thyme)
• 1/2 cup gluten-free panko
• 6oz. vegan mozzarella shreds
• 2 Tablespoons vegetable oil
• salt/pepper to taste

Directions:

Holy Cow Vegan provides the best and most concise instructions on how to make these hash browns.

5. Low FODMAP Pancakes- 4 Ingredients

Did I say how much I LOVE Ambitious Kitchen?

Well, I could not pass up sharing another one of my favorite, low FODMAP and kid-friendly breakfast recipes from their site.

Meet the 4 Ingredient FODMAP Pancakes.

Everyone who knows me knows that I LOVE very simple recipes.  And it doesn’t get much simpler than four ingredient pancakes.  So easy.  Pure.  And, Low FODMAP!

Ingredients:

• 1 medium ripe banana 
• 2 eggs
• 2 tablespoons coconut flour
• 1 tablespoon dairy-free milk of choice

Directions:

6. Low FODMAP Eggs, Breakfast Sausage + greens

This yummy recipe by Fun Without FODMAPS is another favorite.  I absolutely love how simple this is to cook and how nutrient-packed it is as well.

This is another good recipe that can really be used for breakfast, lunch, or dinner.  With lots of protein, nutritious greens and even healthy fats, this recipe really does make a perfect meal.

Ingredients:

• 2 teaspoons butter
• ¼ cup cooked Low FODMAP Breakfast Sausage crumbles
• ½ cup leftover cooked potatoes
• 1 cup low FODMAP leafy greens, like spinach, kale, collard greens, or Swiss chard
• 2 large eggs
• Salt and pepper
• Add ons: avocado, greek yogurt, red pepper flakes

Directions:

Go to Fun Without FODMAPs to get instructions on how to make this egg and sausage dish.

7. Low FODMAP Mango, Pineapple Smoothie

Last, but certainly not least is another delicious low FODMAP breakfast recipe is the pineapple, ginger smoothie recipe that I wrote about in a Gut Health Smoothie recipe article.

Originally from another favorite food blogger of mine, Gimme Some Oven, this pineapple, ginger smoothie recipe is absolutely one of my favorites.

I have been super into pineapple lately.  And this pineapple, greek yogurt, plus ginger combination is insane.  So good.  And so refreshing.

I generally double up on this recipe and drink it both for my breakfast, as well as my mid-day snack.  I often get tired of my usual snack foods and love throwing different low FODMAP smoothies into the mix.

This one is definitely worth trying.

Ingredients:

• 1 1/2 cups diced fresh pineapple
• 1 banana
• 1/2 cup dairy-free yogurt
• 1/2-1 Tablespoon grated fresh ginger
• 1/2 cup ice
• 1/2 cup pineapple juice
• Directions: