Home » Plant-Based Recipes » Breakfasts » 14 Low FODMAP Vegan Breakfast Recipes
By Desiree Nielsen, RD
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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 15 fantastic low FODMAP vegan recipes for you to try.
5 Minute Tiramisu Overnight Oats
5 from 3 ratings
The most delicious tiramisu overnight oats you'll ever make! Made with instant coffee for a richer flavour. Blood sugar friendly, protein rich! Vegan, Low FODMAP too.
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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.
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.
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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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.
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.
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.
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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Spinach + Feta Tofu Scramble (Vegan, Low FODMAP)
5 from 1 rating
Looking for a high protein vegan breakfast that will really satisfy? This quick and easy spinach + feta tofu scramble is vegan, gluten free, low FODMAP and only takes about 15 minutes to make.
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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.
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.
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.
Looking for more Low FODMAP Vegan Recipes?
- 12 Easy Low FODMAP Snacks
- Five Vegan Low FODMAP Dinner Recipes
- Vegan Peach Blackberry Crumble (Crisp)
Low FODMAP Vegan Breakfast Recipes: Turmeric Green Smoothie
1 smoothie
Prep Time: 5 minutes mins
Total Time: 5 minutes mins
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
- 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!
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.
Cuisine: American
Course: Breakfast
Author: Desiree Nielsen, RD
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posted by Desiree Nielsen, RD on Mar 2, 2021 (last updated Mar 9, 2023)
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