17 Best Low FODMAP Breakfast Ideas easy & healthy! from nutritioninthekitch.com
For those who follow a vegan diet, breakfast can be a challenge. Those who also have digestive sensitivities may find it even harder to find a breakfast that agrees with them. Fortunately, there are plenty of low FODMAP vegan breakfast recipes that are both delicious and easy to prepare.
What is FODMAP?
FODMAP stands for Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols. These are all types of carbohydrates which are found in many different foods. FODMAPs are not easily digested and can cause digestive issues in some people. For this reason, people with digestive sensitivities may benefit from a low-FODMAP diet.
Ingredients for Low FODMAP Vegan Breakfast
This low FODMAP vegan breakfast includes some staples of vegan cooking, such as tofu, oats, and nuts. To make the breakfast, you will need the following ingredients:
- 100g firm tofu
- 2 tablespoons of vegetable oil
- 1/4 cup of rolled oats
- 1/4 cup of walnuts
- 1/4 cup of unsweetened almond milk
- 1/4 teaspoon of ground cinnamon
- 1/4 teaspoon of ground ginger
- 1/4 teaspoon of ground nutmeg
- 2 tablespoons of maple syrup or agave syrup
- 2 tablespoons of raisins
- 2 tablespoons of chopped fresh fruit, such as apple, banana or pineapple
- 1/4 teaspoon of vanilla extract
Instructions for Low FODMAP Vegan Breakfast
To make this low FODMAP vegan breakfast, start by preheating the oven to 375F (190C). Next, spread the tofu on a baking sheet lined with parchment paper. Drizzle with the vegetable oil and bake for 20 minutes.
Meanwhile, prepare the oatmeal. In a small saucepan, combine the oats, almond milk, cinnamon, ginger, nutmeg, maple syrup or agave syrup and raisins. Bring to a boil, then reduce heat and simmer for 5 minutes, stirring occasionally.
Remove the tofu from the oven and set aside to cool. Once the oatmeal is cooked, stir in the chopped fruit and the cooled tofu. Top with the walnuts and serve.
Nutrition Information
This low FODMAP vegan breakfast is a great source of vegan protein, healthy fats, and complex carbohydrates. It also contains healthy amounts of fiber, vitamins and minerals. One serving of this breakfast provides approximately:
- 300 calories
- 11g of fat
- 19g of carbohydrates
- 6g of fiber
- 15g of protein
- 8g of sugar
- 180mg of sodium
- 10% of the recommended daily intake of calcium
- 10% of the recommended daily intake of magnesium
- 10% of the recommended daily intake of iron
Conclusion
This low FODMAP vegan breakfast is a delicious and nutritious way to start the day. It is easy to make and can be enjoyed by all, regardless of dietary restrictions. And because it is packed with complex carbohydrates, fiber and protein, it will keep you feeling full and energized until lunch. So the next time you’re looking for a vegan breakfast option, give this one a try.