Low-FODMAP breakfast: pancakes, porridge and eggs

Many breakfast staples – wheat bread, honey, yoghurt – contain a lot of FODMAPs, which makes mornings tricky if you follow a low-FODMAP diet, for example for IBS. The recipes here are sorted by our low-FODMAP rule: no wheat, onion, garlic, pulses or dairy with lactose, with portion limits for ingredients like oats. That leaves pancakes, omelettes, porridge and berry breakfasts for the elimination phase. The rule is based on Monash University data, but it doesn’t replace advice from a dietitian. If you have a medical condition, talk to your GP or a dietitian.

Low-FODMAP breakfast recipes

Vegetarian cottage cheese and spinach omelette – 340 kcal
Vegan raspberry chia pudding with coconut yoghurt – 250 kcal
Vegan blueberry chia pudding – 210 kcal
Vegan vanilla chia pudding – 180 kcal
Keto easy cheese omelette roll – 420 kcal
Crunchy quinoa granola with cinnamon and pecans – 320 kcal
Keto tuna omelette – 480 kcal
Herb omelette with feta and spinach – 310 kcal
High-protein cottage cheese pancakes for breakfast – 340 kcal
Baked oats with a chocolate centre – 350 kcal
Hearty protein scrambled eggs with spinach and salmon – 440 kcal
Peanut butter chocolate oat smoothie – 450 kcal
Vegetarian spinach omelette roll – 360 kcal
Pepper rings with fried egg and turkey breast – 357 kcal
Keto smoked tofu and egg muffins with spinach – 180 kcal
Low-carb courgette frittata – 310 kcal
Vegetarian cottage cheese porridge – 340 kcal
Vegan tofu scramble – 350 kcal
Banana porridge with pecans – 380 kcal
Vegan amaranth porridge with wild blueberries – 380 kcal
Vegan baked berry and oat porridge – 320 kcal
Low-carb cottage cheese omelette – 380 kcal
Golden milk porridge with turmeric and blueberries – 340 kcal
High-protein tomato and feta omelette – 340 kcal

Frequently asked questions

What can I have for a low-FODMAP breakfast?

Good options are oats in moderate amounts, lactose-free yoghurt, eggs, millet, rice cakes, and fruit like blueberries, strawberries, kiwi or a firm banana. Wheat bread, honey, apples and pears are common triggers.

Are oats low-FODMAP?

In small amounts, yes: according to Monash data, about 50 g oats per serving is usually tolerated. Larger amounts contain more fructans – that’s why the recipes keep an eye on portion size.

How long should I eat low-FODMAP?

The strict elimination phase usually lasts 4 to 6 weeks. After that, FODMAP groups are brought back one at a time to find your personal triggers – ideally with support from a dietitian.

Related ideas

Plan and calculate

Low-FODMAP meal plan