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 14 of the best to fit any craving: sweet or savoury, hot or cold, brunch-worthy or on-the-go.
It’s really difficult finding good low FODMAP vegan recipes on the ol’ interweb. And, I know that I haven’t written a ton of low FODMAP vegan recipes in the past, but that’s changing (promise!!). My newest cookbook, Good for Your Gut (coming March 2022!) is about a third low FODMAP and I will be adding even more low FODMAP recipes to this site to help support you when you are in the elimination phase of your low FODMAP diet.
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.
Oats are a low FODMAP food if enjoyed in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP oats with strawberries from Dédé Wilson, author of 17 cookbooks, including The Low FODMAP Diet: Step By Step.
Yes, you can eat a chickpea scramble on a low FODMAP diet! You just need to make two simple adjustments to this recipe. 1) use 1/4 cup well-rinsed canned chickpeas (must be canned!) to stay low FODMAP and 2) use just 1/8 avocado, or omit.
To make these pancakes vegan, just sub a ‘flax egg’ for the egg: add 1 tbsp (15ml) ground flax to a small bowl. Then stir in 2 tbsp (30ml) hot water and let sit for five minutes before using. Enjoy these drizzled with peanut butter and some low FODMAP fruit like strawberries!
Portion is everything with this recipe! Blueberries and almonds can be high FODMAP so stick to the listed portion size. This recipes is fantastic for meal prep for those mornings you don’t have time for breakfast.
Be sure to read the fine print here: bananas are only low FODMAP in either A) small amounts (1/3 banana!) or B) when they are unripe. If you don’t like the teeth puckering effect of hard, unripe bananas, keep your banana serving to 1/3 fruit.
Low FODMAP Vegan Breakfast Recipes: Turmeric Green Smoothie
Prep Time: 5mins
Total Time: 5mins
This juicy green smoothie is maybe the best tasting green smoothie you'll ever have! It's low FODMAP, vegan and filled with anti-inflammatory plants. Enjoy with a low FODMAP protein powder like rice for extra protein.
Want to eat more plants? Try these super easy swaps (AD)
If you’re looking to eat more plant-based foods, keep it simple: what are the foods you consume every day? Are there yummy plant-based alternatives for those foods? Usually, the answer is yes!
When we’re making dietary change, our minds immediately start planning a massive overhaul. But if you want to make it stick, it’s the small changes, over time, that create real success.
Making plant-based swaps doesn’t have to be difficult - or expensive! In fact, simple plant-based foods can often be less expensive, leaving more room in the grocery budget for the important things in life, like chocolate (ha!)
Try these 5 easy plant-based swaps:
-Swap butter for @earthbalance buttery spread. It’s a delicious replacement that tastes and performs just like butter! Use it in your favourite cooking and baking recipes to add a rich, creamy flavour. Click the link in my bio to learn more about Earth Balance buttery spreads.
-Swap mashed chickpeas for tuna in your favourite tuna salad recipe. Add a little extra salt and a splash of rice vinegar to give you that taste that the whole family will love.
-Make an oat latte instead of a regular latte. Oat milk has a creamy, neutral taste that I find most people absolutely love.
-Make sandwiches with smoked tofu instead of lunch meats. No need to cook first - just slice and enjoy!
-Add cooked canned lentils to your marinara instead of ground beef! It’s a family-friendly swap that adds more sneaky fibre to your meals.
There is NOTHING more perfect than a big skillet of garlicky greens…unless those greens are also lavished in the buttery taste of @earthbalance buttery spread. I love Earth Balance because it tastes and performs just like butter…and it’s made with a smooth blend of non-GMO oils.
Nutrient-dense and super flavourful, these garlicky greens make a great side dish, or addition to a grain bowl. I marinated the tempeh with the tempeh ‘bacon’ marinade from my website!
I also love these greens tossed with pasta - or straight out of the pan. I’d say this recipe serves 4 but let’s be real: I can easily eat half the pan myself! They take just 10 minutes to make so you can get your greens on whenever the craving strikes.
Here’s how to make them:
Chop up 4-5 cloves of garlic. De-stem and slice 2 bunches of greens (collards, kale, chard, spinach, or dandelion) into ribbons. Add 2 tbsp of @earthbalance and greens to a large skillet over medium heat and cover with a lid for two minutes to wilt.
Remove lid and add garlic, ½ tsp salt, a good pinch of chile flakes and stir for 2-3 minutes, until the moisture is mostly evaporated and garlic is translucent. Leftovers will keep for 2-3 days in the fridge.
Click the link in my bio for the marinade recipe, and to learn more about @earthbalance buttery spreads!
Folks buy a LOT of enzymes…but where’s the science?
Digestive enzymes are probably the most popular digestion supplement, after probiotics. So you might be surprised to learn how little actual science there is to support their use in gut health.
(Use of lactase pills and alpha-galactosidase (beano) are an exception. We know those work, and why!)
However, a lot of folks say they feel better taking them. So what do we need to consider?
🤔 gut issues like celiac disease can decrease brush border enzymes like lactase (scroll down in my feed for a while post devoted to lactose intolerance). So a little extra support here might help you feel better
🤔 there could be something going on in the gut that is overlooked clinically, like sucrase deficiency - so enzymes would likely make you feel better without knowing why!
🤔 however, you DO NOT WANT to fully digest + and absorb your food. That’s not the goal. Why? Well, indigestible plant matter (AKA fibre + FODMAPS) can be fermented by your gut microbiome to keep it (and you!) healthy
🤔 relying on enzymes to feel better means you are likely not addressing the underlying cause of what’s going on in your gut.
There are VERY FEW human trials to support use for gut issues.
One 2011 pilot (small!) study suggested that enzymes may support maldigestion leading to IBS-like symptoms but it was messy, and not super reliable.
THIS DIETITIAN’S TAKE? Before you go and buy enzymes, make sure you know what’s up with your gut and address’s nutrition as a whole with a gut health dietitian before taking supplements 🌱
PMID 26806042 26030273 22095308 31493040...
New to plant-based cooking? Or, your vegan meals aren’t as flavourful as you’d like?
I’ve got a few tips to help you re-create the flavours you crave with plants.
Plant-based meals can be just as flavourful as your traditional favourites but it does take time to re-learn how to create those flavours when you aren’t using meat or dairy. The fats in those foods intensify the flavours of the dish, as many flavour molecules are actually fat soluble.
Use these tips and in no time, your plant-based dishes will be EVEN better than your old faves, with some help from a few plant-based swaps, like @earthbalance buttery spread. It adds a rich, buttery flavour and contains no trans-fat.
🌱 Start your dishes with aromatics sauteed in the buttery taste of @earthbalance spread. Garlic, onions, leeks and shallots create a richly savoury base for any meal. Plus, these vegetables contain gut-boosting FODMAPs that help feed your gut microbiome. Paired with the delicious taste of Earth Balance, it’s a win-win!
🌱 Amp up the flavour factor with herbs and spices. Create richness with cumin and coriander. Add a bit of smoke with smoked paprika. Use sazon to bring the umami! Brighten dishes with parsley and cilantro. Use at least 1-2 tsp of herbs and spices in a recipe and when you add herbs, forget the tablespoon. Opt for ½ - 1 cup!
🌱 Salt early, and often. One of the reasons why restaurant dishes taste as good as they do is because every layer is salted. It doesn’t make the dish taste salty, it makes each ingredient more flavourful. So once your onions or mushrooms are cooked, season with a bit of salt and pepper. After the next additions, season a bit more. Then, at the end, taste BEFORE you salt. You may find you need a lot less than you think!
(Tips 4 + 5 in the comments!!)
Visit the link in my bio to learn more about Earth Balance’s delicious spreads!
I am SO excited to show you #GoodForYourGut 🎉
Good For Your Gut is more than just a cookbook! I wanted to create a resource that you can refer to again and again to help keep your gut feeling it’s best, for LIFE!
I created this book to show you how to build a healthier gut with plants. And that you can LOVE what you eat while you do it. The plant-based recipes in this book are as delicious as they are healing. And yes, that includes dessert 🍪
🌱 The 90+ plant-based gut-friendly recipes including high fibre, fermented, gluten free and yes, #lowfodmap to help you protect, heal + even soothe and irritated gut
🌱 There are also 100 pages of education on gut health + the microbiome upfront! Swipe through for a sneak peek 👀
🌱 Includes specific advice for common digestive concerns such as bloating, constipation, reflux and IBS
And that’s just announcement one!
I am absolutely out of this world thrilled to tell you that @indigo has selected Good For Your Gut as one of its Most Anticipated Books for 2022 🤯
📖 You can now preorder my book from Indigo for 25% OFF THIS WEEK using the link in my profile. Your copy will arrive May 2, launch day!!!
And be sure to hold on to your receipt, as I have preorder goodies coming your way too!! 🎁
Thank you SO much for all of your support. I hope you love this book as much as I do 💚💚💚...
The information on this site is intended as educational only and cannot replace one-on-one consultation with a registered dietitian.
We respectfully acknowledge that we live and work on the ancestral and unceded lands of the Coast Salish peoples–Sḵwx̱wú7mesh (Squamish), Stó:lō and Səl̓ílwətaʔ/Selilwitulh (Tsleil-Waututh) and xʷməθkʷəy̓əm (Musqueam) Nation.