muffins in tin

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.

I’ve written a ton about the low FODMAP diet here on the blog, so if you’re curious about what FODMAPs are, or which vegan foods are low FODMAP just click on these hyperlinks to learn more. I’ve also got an amazing FREE PDF with a 1 day low FODMAP meal plan, low FODMAP food list and more.

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 14 fantastic low FODMAP vegan recipes for you to try.

stack of blueberry muffins

Vegan Low FODMAP Blueberry Muffins | George Eats

In my opinion, Georgia has the best low FODMAP food blog on the web. Not all of her recipes are vegan, but many are. Enjoy with a dollop of peanut butter for extra protein.
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Low FODMAP Overnight Oats with Berries | FODY Foods

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.
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chickpea scramble in white bowl with avocado

Easy Protein-Packed Chickpea Scramble | Desiree Nielsen RD

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.
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kiwi, kale and grapes and green smoothie in a glass

Low FODMAP Green Kiwi Smoothie | FODMAP Everyday

This unique smoothie uses grapes and kiwis for a sweet-tart flavour. Try adding 2-3 hemp hearts to it to boost the protein and healthy fats.
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stack of pancakes topped with blueberries on a plate with fork

Gluten Free Spiced Pumpkin Pancakes | George Eats

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!
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mason jar with almonds and blueberries and a gold spoon

Low FODMAP Blueberry Almond Overnight Oats | Rachel Pauls

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.
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stack of waffles on wood board with strawberries and cream

Low FODMAP Vegan Strawberry Waffles | FODMAP Friendly

Who doesn’t love waffles? These are perfect for brunch – or meal prep! Just make a big batch and toss them in the freezer for toaster waffles all week long.
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Dietitian-Approved Strawberry Pineapple Probiotic Smoothie

Packed with gut-healing ingredients like hemp seeds, psyllium and Bio-K Probiotic, this yummy low FODMAP smoothie is the perfect way to start the day.
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tofu and vegetables on toast on a white plate

Low FODMAP Scrambled Tofu | MONASH FODMAP

I really like a savoury breakfast and so scrambles are where it’s at! This simple tofu and veggie scramble is a protein-rich option which can be difficult to find when low FODMAP.
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slices of banana bread stacked on plate with chocolate sauce drizzle

Vegan Gluten Free Banana Bread | George Eats

A slice of banana bread, smothered in peanut butter with an oat milk latte is such a treat! No compromises here.
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white bowl with peanut butter and banana

Peanut Butter Banana Oatmeal

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.
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Low FODMAP Granola Bars with Buckwheat | Karlijn’s Kitchen

Need an on-the-go option? These bars, plus a low FODMAP fruit like an orange, will get the day started right.
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blueberries, coconut and banana in white bowl with spoon

Gluten Free Vegan Bircher | George Eats

This delicious bircher is made with seeds and quinoa flakes and can be made totally grain free if you need.
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Looking for more Low FODMAP Vegan Recipes? 

green smoothies with sliced orange and ginger on wood table

Low FODMAP Vegan Breakfast Recipes: Turmeric Green Smoothie

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.
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Ingredients

  • 1 cup packed baby spinach or kale
  • 1 orange, peeled
  • 1 cup water
  • 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!

Notes

Bananas are low FODMAP in one of two ways: a) when totally unripe or b) if ripe, only 1/3 of a medium banana.