5 low FODMAP breakfasts (and they’re vegan too!)

Breakfast (and coffee) is the reason I get out of bed in the morning. It might actually be my favourite meal of the day. During the week, I usually eat the same thing each morning. At the moment that is a bowl of warming peanut butter & cinnamon porridge, but during the weekend it’s great to mix things up with a satisfying cooked breakfast or maybe a fat stack of pancakes. 

When you are following a low FODMAP diet, and are vegan like me, your breakfast choices can seem pretty limited or you might be scared to try something new in case it upsets your stomach. 

To save you time hunting down a healthy, low FODMAP and vegan breakfast, which is quite frankly a lot of requirements, here are my top low FODMAP breakfast choices. All of them are delicious, and packed full of nutrition to make sure you have the best start to your day

Caramelised Banana Porridge 

Alana at a little bit yummy never fails with her recipes and this is another hit! If you want to pimp up your breakfast, add a tbsp of your favourite nut butter. 

Want to keep banana oats in your life but don’t have time or the energy to make it each morning, try these low FODMAP banana oat cookies. Take a few with you in the morning when you are running late for work or have them with some yogurt and fruit. 

Raspberry Vanilla Chia Pudding 

Don’t have time to make breakfast in the morning? No problem, make it the night before, or if you are super organised, make a few portions at the weekend to have throughout the week. Chia seeds are a nutrition powerhouse and a great food to include in a vegan diet. Em at Fun Without Fodmaps has created this raspberry chia pudding that works great at breakfast or eaten as a snack!

Banana Pancakes 

No breakfast list is complete without pancakes. These are super simple to make and you can change the toppings to suit your tastes! Other toppings you might want to try that are low FODMAP include strawberries, dark chocolate chips, strawberry jam, and my personal favourite sugar and lemon. 

Becky has a fantastic website dedicated to all things gluten free. Check her out if you need some recipe inspiration.

Mocha Smoothie

You might not be a massive breakfast person but still want to have something before lunch to make sure you are getting all the nutrients you need! Why not try a smoothie? Quick to make and you can take it to work to drink at your desk. Make sure to use an unripe banana to ensure the smoothie remains low FODMAP. I love this recipe as it comes with a healthy dose of caffeine to really get your morning kickstarted.

Tofu Scramble

The perfect alternative to scrambled eggs. The black salt (or kala namak) used in scrambled tofu provides an eggy taste minus the egg. 

Low FODMAP Vegan Cereal

If you want a quick breakfast that requires minimal put-together, cereal is your best friend. Just don’t forget to use low FODMAP milk!

Cereal to look out for that is low FODMAP and vegan includes:

  • Oatibix 
  • Oatibix flakes
  • Quaker oat so simple
  • Ready brek

Many of Kellogg cereals have been certified low FODMAP by Monash and that includes: 

  • Cornflakes
  • Frosted flakes
  • Rice crispies
  • Special K
  • Multigrain shapes

Give your cereal a nutrition boost by adding in fruit (strawberries, raspberries) or nuts (pecans, walnuts, peanuts).

With this list of low FODMAP vegan breakfast mornings should be a thing to look forward to!

You’ve got breakfast sorted but are you still unsure what coffee you can drink to go with it? Take a look at my article on all things coffee and IBS to find out if your caffeinated drink of choice is IBS friendly. 

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