Low Fodmap Breakfast Recipes Jermal Blog from jermalblog.blogspot.com
Are you looking for tasty and healthy breakfast ideas that are low in FODMAPs? If so, then you’ve come to the right place! FODMAPs are short chain carbohydrates and sugar alcohols that are found in a variety of foods. They are difficult to digest and can cause a variety of digestive symptoms, such as gas, bloating, and abdominal pain.
Fortunately, there are plenty of delicious and easy-to-make breakfast recipes that are low in FODMAPs. From smoothies to breakfast burritos, here are 10 low FODMAP breakfast ideas that you can enjoy without worrying about digestive discomfort.
1. Low FODMAP Overnight Oats
Overnight oats are a great way to enjoy a healthy and hearty breakfast without having to spend much time in the kitchen. To make this low FODMAP breakfast, simply mix together rolled oats, low FODMAP milk, chia seeds, and a pinch of salt in a jar or container. Cover and refrigerate overnight, and in the morning, add your favorite toppings, such as fresh fruit, nuts, or nut butter.
Ingredients:
-1/2 cup rolled oats
-1/2 cup low FODMAP milk
-1 tablespoon chia seeds
-1 pinch of salt
-Toppings of your choice (e.g. fresh fruit, nuts, nut butter)
Instructions:
1. Combine oats, low FODMAP milk, chia seeds, and salt in a jar or container.
2. Cover and refrigerate overnight.
3. In the morning, add desired toppings.
A fruit and yogurt parfait is a delicious and easy breakfast option that can be prepared in just a few minutes. For a low FODMAP version, simply layer low FODMAP yogurt, fresh fruit, and granola in a jar or bowl. You can use any type of low FODMAP fruit, such as blueberries, strawberries, or pineapple.
Ingredients:
-1/2 cup low FODMAP yogurt
-1/2 cup low FODMAP fresh fruit (e.g. blueberries, strawberries, or pineapple)
-1/4 cup low FODMAP granola
Instructions:
1. Layer yogurt, fresh fruit, and granola in a jar or bowl.
2. Enjoy immediately.
Who doesn’t love a good breakfast burrito? This low FODMAP version is filled with scrambled eggs, spinach, and cheese. Simply wrap everything in a low FODMAP tortilla and you’re good to go!
1. In a bowl, whisk together eggs until light and fluffy.
2. Heat a non-stick pan over medium heat and add eggs.
3. Cook until eggs are almost set, then add spinach and cheese.
4. Continue to cook until eggs are cooked through and cheese is melted.
5. Place egg mixture in the center of a low FODMAP tortilla.
6. Fold sides of tortilla over filling and roll up.
7. Enjoy immediately.
Smoothie bowls are a great way to get a nutritious breakfast in minutes. For this low FODMAP version, blend together low FODMAP milk, frozen banana, and your favorite low FODMAP fruit. Top with nuts, nut butter, and/or seeds for added protein and healthy fats.
Ingredients:
-1/2 cup low FODMAP milk
-1/2 frozen banana
-1/2 cup low FODMAP fruit (e.g. strawberries, blueberries, or raspberries)
-Toppings of your choice (e.g. nuts, nut butter, seeds)
Instructions:
1. Place milk, banana, and fruit in a blender and blend until smooth.
2. Pour smoothie into a bowl and top with desired toppings.
3. Enjoy immediately.
Avocado toast is a classic breakfast option that’s both delicious and nutritious. For a low FODMAP version, top a slice of low FODMAP bread with mashed avocado, a sprinkle of salt, and your favorite toppings, such as smoked salmon, tomato, or cheese.
Ingredients:
-1 slice low FODMAP bread
-1/2 avocado, mashed
-Salt to taste
-Toppings of your choice (e.g. smoked salmon, tomato, cheese, etc.)
Instructions:
1. Toast bread until golden brown.
2. Spread mashed avocado on toast, then sprinkle with salt.
3. Top with desired toppings.
4. Enjoy immediately.
Who says breakfast sandwiches have to be unhealthy? This low FODMAP version is made with scrambled eggs, cheese, and low FODMAP bacon. Simply wrap everything in a low FODMAP tortilla and you’ve got a delicious and nutritious breakfast in no time.
1. In a bowl, whisk together eggs until light and fluffy.
2. Heat a non-stick pan over medium heat and add eggs.
3. Cook until eggs are almost set, then add cheese.
4. Continue to cook until eggs are cooked through and cheese is melted.
5. Add bacon and cook until bacon is cooked through.
6. Place egg and bacon mixture in the center of a low FODMAP tortilla.
7. Fold sides of tortilla over filling and roll up.
8. Enjoy immediately.
Breakfast pizza is an unexpected yet delicious way to start your day. For a low FODMAP version, top a low FODMAP flatbread or naan with a low FODMAP tomato sauce, scrambled eggs, and cheese.
Ingredients:
-1 low FODMAP flatbread or naan
-1/4 cup low FODMAP tomato sauce
-2 eggs
-2 tablespoons cheese, grated
Instructions:
1. Preheat oven to 350°F.
2. Place flatbread or naan on a baking sheet.
3. Spread tomato sauce over flatbread or naan.
4. In a bowl, whisk together eggs until light and fluffy.
5. Heat a non-stick pan over medium heat and add eggs.
6. Cook until eggs are almost set, then add cheese.
7. Continue to cook until eggs are cooked through and cheese is melted.
8. Spread egg and cheese mixture over tomato sauce.
9. Bake for 8-10 minutes, or until cheese is melted and edges are golden brown.
10. Enjoy immediately.
French toast is a delicious and classic breakfast dish that can be enjoyed in a low FODMAP version. Simply dip slices of low FODMAP bread in a mixture of eggs, low FODMAP milk, and cinnamon, then cook in a non-stick pan until golden brown. Top with fresh fruit and a sprinkle of powdered sugar for a sweet and satisfying breakfast.
Ingredients:
-2 eggs
-1/4 cup low FODMAP milk
-1 teaspoon cinnamon
-2 slices low FODMAP bread
-Toppings of your choice (e.g. fresh fruit, powdered sugar)
Instructions:
1. In a shallow bowl, whisk together eggs, milk, and cinnamon.
2. Dip each slice of bread in the egg mixture, turning to coat both sides.
3. Heat a non-stick pan over medium heat and add bread.
4. Cook until golden brown, then flip and cook until other side is golden brown.
5. Serve with desired toppings.
6. Enjoy immediately.
Egg muffins are a great grab-and-go breakfast option that can be made in advance. For a low FODMAP version, simply whisk together eggs, spinach, and cheese, then pour into a muffin tin. Bake until golden brown and enjoy!
1. Preheat oven to 350°F.
2. In a bowl, whisk together eggs, spinach, and cheese.
3. Grease a muffin tin with cooking spray.
4. Divide egg mixture among muffin cups.
5. Bake for 12-15 minutes, or until eggs are cooked through and golden brown.
6. Enjoy immediately or store in an airtight container for up to 4 days.
A breakfast bowl is a great way to get a variety of nutrients in one meal. For a low FODMAP version, mix together cooked quinoa, low FODMAP milk, and fresh fruit. Top with nuts, nut butter, and/or seeds for added protein and healthy fats.
Ingredients:
-1/2 cup cooked quinoa
-1/2 cup low FODMAP milk
-1/2 cup low FODMAP fruit (e.g. strawberries, blueberries, or raspberries)
-Toppings of your choice (e.g. nuts, nut butter, seeds)
Instructions:
1. Combine cooked quinoa, milk, and fruit in a bowl.
2. Top with desired toppings.
3. Enjoy immediately.