20+ Low FODMAP Vegan Breakfast Recipes
Looking for a low FODMAP vegan breakfast worth waking up for? I’ve got you! I know that it can be difficult finding low FODMAP vegan recipes that are actually delicious (and nutritious!) so I’ve compiled 15 of the best morning meals to fit any craving: sweet or savoury, hot or cold, brunch-worthy or on-the-go.
As a gut health dietitian with IBS, I know it’s really difficult finding good low FODMAP vegan recipes on the ol’ interweb. And I believe that no matter how you eat, you deserve to eat something you actually enjoy. Which is why it’s so important to me to grow my collection of low FODMAP recipes here on the blog.
Why low FODMAP?
The low FODMAP diet isn’t a weight loss diet, it’s a therapeutic learning diet to help those with IBS reduce their symptoms and understand their food intolerances. It’s not meant to be followed long-term, which is a common misconception. Eventually, my goal for anyone with IBS is to eat a high FODMAP, plant-focused diet to help foster a healthy microbiome and regulate digestion for the long term. In fact, I manage my own IBS symptoms in just this way.
Low FODMAP recipes can also be helpful as an occasional quick fix to help minimize bloating or digestive discomfort because they are low fermentation and lead to less gas production. They won’t exacerbate diarrhea. So if your digestion takes a sharp turn, eating low FODMAP recipes for a couple of days (once you’ve had your doc check you out!) can help offer a little bit of relief.
I’ve written a ton about the low FODMAP diet here on the blog, whether you’re curious about what FODMAPs are, or which vegan foods are low FODMAP . I’ve also got an amazing FREE PDF with a 1 day low FODMAP meal plan, low FODMAP food list and more.
Need even more? My second therapeutic nutrition cookbook, Good for Your Gut is packed with 90+ pages of education on digestive health nutrition and about a third of the recipes are low FODMAP…and consider booking a one-on-one nutrition consultation with one of our registered dietitians.
Low FODMAP vegan breakfast ideas you’ll actually want to make
Just because you’re on a low FODMAP elimination doesn’t mean you shouldn’t enjoy what you’re eating! I’ve got 15 fantastic low FODMAP vegan recipes for you to try…some might look like they’re not low FODMAP but they contain low FODMAP modifications in the recipe card!
Low FODMAP Overnight Oats
5 Minute Tiramisu Overnight Oats
- High Fibre Steel Cut Overnight Oats
- Brownie Batter Overnight Oats
- Carrot Cake Overnight Oats
- High Protein Overnight Oats
- 10 Minute Muesli with Hemp Hearts
Low FODMAP Porridges
Quinoa Breakfast Porridge with Almond Milk
Low FODMAP Breakfast Baking
Breakfast Cookies
- Low FODMAP Granola Bar
- Grain Free Buckwheat Granola with Apricots
- Vegan Gluten Free Blueberry Muffins from George Eats
- Low FODMAP Vegan Waffles from FODMAP Friendly
- Vegan Gluten Free Banana Bread from George Eats
Low FODMAP Savoury Breakfasts
I need to create more here! Watch this space…
Spinach + Feta Tofu Scramble
Low FODMAP Smoothies
Satisfying Blueberry Pineapple Smoothie with Coconut Cream
- Low FODMAP Pina Colada Smoothie
- Cucumber Smoothie with Kiwi and Mint
- Low FODMAP Papaya Lime Smoothie
- Chocolate Peanut Butter Smoothie
- Raw Carrot and Ginger Smoothie
- 5 Minute Blueberry Spinach Smoothie
- Low FODMAP Green Kiwi Smoothie from FODMAP Everyday
Looking for more Low FODMAP Vegan Recipes?
Low FODMAP Vegan Breakfast Recipes: Turmeric Green Smoothie
Ingredients
- 1 cup packed baby spinach or kale
- 1 orange, peeled
- 1 cup water
- ⅓ medium ripe banana, frozen
- ¼ cup canned light coconut milk
- 1 tablespoon chopped fresh ginger
- ¼ teaspoon ground turmeric, or up to ½ teaspoon if you love it!
- freshly cracked black pepper
Equipment
- High Speed Blender
Instructions
- Add spinach, orange, water, banana, coconut milk, ginger, turmeric and pepper to the blender. Blend on high until smooth, and enjoy!
