Creamy Avocado Toast
Avocado toast is a classic breakfast staple, but it can also be a delicious and healthy breakfast option for those with IBS. This creamy avocado toast is simple to make and doesn't require any special ingredients.Ingredients:
- 1 ripe avocado
- 2 slices of gluten-free bread
- 1 tablespoon of olive oil
- Sea salt, to taste
- Cracked black pepper, to taste
- ½ teaspoon of garlic powder
Instructions:
- Toast the bread on a lightly greased skillet over medium heat.
- Meanwhile, mash the avocado with a fork in a small bowl.
- Add the olive oil, salt, pepper, and garlic powder to the mashed avocado and mix well.
- Spread the mashed avocado onto the two slices of toast.
- Enjoy!
Nutrition:
This recipe yields two servings. Each serving contains approximately 270 calories, 16g of fat, 6g of protein, 28g of carbohydrates, 7g of fiber and 2g of sugar.Greek Yogurt Parfait
This Greek yogurt parfait is a great breakfast option for those with IBS. It's packed with protein and healthy fats, making it a satisfying and nourishing way to start your day. Plus, you can customize it with your favorite toppings.Ingredients:
- 1 cup of plain Greek yogurt
- ½ cup of fresh berries (such as strawberries, blueberries, or raspberries)
- 2 tablespoons of chia seeds
- 1 tablespoon of honey
- 1 tablespoon of chopped almonds
Instructions:
- In a medium bowl, mix together the yogurt, berries, chia seeds, honey, and almonds.
- Divide the mixture into two small bowls or glasses.
- Garnish with additional berries and almonds, if desired.
- Enjoy!
Nutrition:
This recipe yields two servings. Each serving contains approximately 250 calories, 10g of fat, 15g of protein, 21g of carbohydrates, 7g of fiber and 12g of sugar.Banana Oat Pancakes
These banana oat pancakes are a great breakfast option for those with IBS. They're gluten-free, dairy-free, and full of healthy ingredients. Plus, they're easy to make and delicious!Ingredients:
- 1 banana, mashed
- 1 cup of rolled oats
- 1 teaspoon of baking powder
- ½ teaspoon of ground cinnamon
- 1 cup of almond milk
- 1 tablespoon of coconut oil, melted
Instructions:
- In a medium bowl, mix together the mashed banana, oats, baking powder, and cinnamon.
- Add the almond milk and coconut oil and mix until combined.
- Heat a lightly greased skillet over medium heat.
- Spoon the batter onto the skillet and cook for 2-3 minutes, or until golden brown.
- Flip the pancakes and cook for an additional 2-3 minutes.
- Enjoy!
Nutrition:
This recipe yields four servings. Each serving contains approximately 213 calories, 10g of fat, 5g of protein, 23g of carbohydrates, 4g of fiber and 5g of sugar.Savory Egg Muffins
These savory egg muffins are a great breakfast option for those with IBS. They're easy to make and can be made ahead of time for busy mornings. Plus, they're full of protein and healthy fats.Ingredients:
- 12 large eggs
- 1 cup of chopped kale
- ½ cup of diced red bell pepper
- ¼ cup of diced red onion
- ¼ cup of chopped mushrooms
- 2 tablespoons of olive oil
- Sea salt, to taste
- Cracked black pepper, to taste
Instructions:
- Preheat the oven to 350°F.
- In a large bowl, whisk together the eggs until combined.
- Add the kale, bell pepper, onion, mushrooms, olive oil, salt, and pepper and mix until combined.
- Lightly grease a muffin tin and divide the mixture among the muffin cups.
- Bake for 15-20 minutes, or until the muffins are set and lightly golden brown.
- Enjoy!