Finding a breakfast that is both satisfying and suitable for a low FODMAP diet can sometimes feel limiting, especially when you’re trying to get out the door in the morning.
But breakfast doesn’t have to mean eating the same thing every day.
From creamy overnight breakfasts and fruit-filled chia puddings to warm eggs and potatoes, there are plenty of simple ways to add variety to your morning routine.
If you’re new to the diet, the NHS has additional guidance on IBS and the low FODMAP diet, including information about following the diet and reintroducing FODMAPs.
We’ve put together our favorite low FODMAP breakfast ideas below, with both sweet and savory options. We’ll continue adding new recipes to this collection, so you can come back whenever you need some fresh breakfast inspiration.
Important: FODMAP tolerance and suitable serving sizes can vary from person to person. Ingredient quantities also matter when combining foods. If you’re following a structured low FODMAP diet, use the Monash University FODMAP app or advice from a qualified dietitian to check current tested serving sizes.
Low FODMAP Strawberry Chia Pudding
If you prefer a sweet breakfast, our Low FODMAP Strawberry Chia Pudding is an easy one to prepare the night before.
It combines strawberries, chia seeds, almond milk, maple syrup and vanilla to make a creamy breakfast without any cooking. Chia seeds also provide fibre and help turn the strawberry mixture into a thick pudding while it sits in the refrigerator.
Prepare two portions at once and you’ve got breakfast ready to grab from the fridge the following morning.
Low FODMAP Overnight Oats
Overnight oats are one of the easiest options when you don’t have much time in the morning.
Instead of cooking your oats, you prepare them ahead and leave them in the refrigerator overnight. By morning, the oats have absorbed the liquid and developed a soft, creamy texture.
Our Low FODMAP Overnight Oats are especially useful for meal prep because you can make them directly in a jar and add suitable fruit or toppings before serving.
They’re also a great alternative when you want a filling breakfast but don’t fancy eggs first thing in the morning.
Low FODMAP Scrambled Egg & Potato Bowl
For something warm and savory, try our Low FODMAP Scrambled Egg & Potato Bowl.
Eggs are naturally free from FODMAP carbohydrates, while potatoes can form a simple base for a satisfying breakfast. Combining the two creates a comforting morning meal without needing a long ingredient list.
It’s particularly good when you want something more substantial than overnight oats or chia pudding.
You can also prepare the potatoes ahead of time to make breakfast quicker in the morning.
Low FODMAP Sweet Potato Breakfast Hash with Eggs
For a colorful start to the day, our Low FODMAP Sweet Potato Breakfast Hash with Eggs combines crispy sweet potato, red bell pepper and spinach with a freshly fried egg.
The sweet potato is seasoned with smoked paprika and a small drizzle of maple syrup, giving the cubes golden, slightly caramelized edges. A runny egg yolk adds extra richness when broken over the warm vegetables.
Ready in around 20 minutes, it’s a colorful and filling breakfast that’s especially good when you want something different from oats or chia pudding.
What Makes a Good Low FODMAP Breakfast?
A good breakfast doesn’t need to be complicated. Instead, start with a few simple ingredients you tolerate well and build your meal from there.
Depending on appropriate serving sizes and your individual tolerance, breakfast options might include foods such as eggs, potatoes, oats, strawberries, blueberries, chia seeds, lactose-free dairy and suitable plant-based milks.
The important thing to remember is that low FODMAP doesn’t always mean unlimited. Some foods may be considered low FODMAP at one serving size but contain more FODMAPs when eaten in larger quantities.
That’s why portions matter, particularly when you’re combining several ingredients in one meal.
For tested foods and current serving-size information, the Monash University FODMAP Diet App is a useful reference.
Sweet Low FODMAP Breakfast Ideas
If you prefer something sweet in the morning, you don’t necessarily need pastries or heavily processed breakfast foods.
Chia pudding and overnight oats give you a simple base that can be combined with suitable portions of fruit, seeds and other toppings.
Our Strawberry Chia Pudding is a good place to start if you like fruity breakfasts, while Low FODMAP Overnight Oats are useful when you want something a little heartier.
As we add more sweet breakfast recipes, you’ll find them in this collection too.
Savory Low FODMAP Breakfast Ideas
Not everyone wants something sweet first thing in the morning.
Eggs are particularly versatile because you can scramble, boil, poach or bake them and combine them with other suitable ingredients.
Our Scrambled Egg & Potato Bowl is one of the simplest examples. It combines two everyday ingredients into a warm breakfast that feels like a proper meal.
This is also a section we’ll be expanding with more savory breakfast recipes.
Low FODMAP Breakfast Ideas Without Eggs
Eggs might be convenient, but you certainly don’t have to eat them every morning.
If you want an egg-free breakfast, overnight oats and chia pudding are two easy options.
They’re especially handy for meal prep because most of the preparation happens the night before. Simply open the refrigerator in the morning, add your toppings and breakfast is ready.
This can also help add variety if you’ve found yourself relying heavily on eggs since starting a low FODMAP diet.
Make-Ahead Low FODMAP Breakfasts
Busy mornings are much easier when breakfast is already waiting for you.
Overnight oats and chia pudding are obvious choices because they’re designed to sit in the refrigerator. But other breakfasts can also be partially prepared ahead.
Potatoes can be cooked in advance, suitable fruits can be washed and portioned, and breakfast ingredients can be organized the night before.
Even ten minutes of preparation in the evening can make it much easier to put together breakfast the next day.
Don’t Forget About Portion Sizes
One of the most important things to understand about the low FODMAP diet is that whether a food is suitable can depend on how much of it you eat.
It isn’t always as straightforward as separating foods into “good” and “bad” lists.
That’s particularly important when building breakfasts containing several different ingredients.
For example, adding fruit, seeds, milk, yogurt and multiple toppings to one breakfast can create a very different meal from eating each ingredient individually.
Check appropriate serving sizes and consider your personal tolerance when creating your breakfast.
Portion size can make a difference when following a low FODMAP diet. Monash University explains how serving size can change the FODMAP content of foods, so it’s worth checking portions when combining several ingredients in one breakfast.