Top 10 Low FODMAP Vegetarian Breakfasts


Looking for delicious and nutritious vegetarian breakfast options that won’t upset your sensitive digestive system? Following a low FODMAP diet can be challenging, especially if you’re also vegetarian, but don’t worry – we’ve got you covered!

The FODMAP Everyday® team has put together a list of our top 10 low FODMAP vegetarian breakfasts, so you can start your day with a smile and a satisfied stomach. Whether you’re in the mood for oat-based meals, savory egg dishes, or sweet treats like muffins, scones, pancakes, and even breakfast cookies, we’ve got something for everyone. So, don’t let dietary restrictions hold you back from enjoying a delicious and healthy breakfast – let us help you make your mornings a little brighter!

trio of glass jars holding overnight oats and chia with fruit against dark background
Photo Credit: Dédé Wilson.

Overnight oats are hugely popular – and you can have them, even during the initial restrictive phase of the low FODMAP diet. Whole grain oats and chia seeds combined with unsweetened almond milk and a tiny bit of maple syrup (optional) are soaked overnight for this popular, hearty low FODMAP vegetarian breakfast. We show you many ways to garnish with fruit, dried fruit, nuts, seeds and more. All low FODMAP! Click here for the recipe.

overhead-of-Low-FODMAP-Cinnamon-Apple-Breakfast-Cookies-on-pink-and-white-plates-cup-of-coffee-and-roses-in-backgroundoverhead-of-Low-FODMAP-Cinnamon-Apple-Breakfast-Cookies-on-pink-and-white-plates-cup-of-coffee-and-roses-in-background
Photo Credit: Dédé Wilson.

We know you want to know about breakfast cookies! These are easy to whip up in a bowl and feature fiber-rich whole-grain oats, low FODMAP amount of juicy apple, plump raisins, as well as nuts, seeds and cinnamon. Click here for the recipe.

gingersnap granola in blue and white bowl on blue placematgingersnap granola in blue and white bowl on blue placemat
Photo Credit: Dédé Wilson.

We show you how easy and economical it is to make your own granola – this one features whole grain oats as well as high protein quinoa flakes, fresh ginger as well as ground ginger, crunchy almonds and sweetened with brown sugar and maple syrup. Click here for the recipe.

chocolate granola in bowl copychocolate granola in bowl copy
Photo Credit: Dédé Wilson.

Chocolate for breakfast? Sure, why not? Enhanced with oats and almonds – which do have a low FODMAP serving size – this easy-to-make granola is lightly sweetened. We love it withy unsweetened alt milks or low FODMAP yogurt. Click here for the recipe.

fresh low FODMAP blueberry muffins are a perfect breakfast or snackfresh low FODMAP blueberry muffins are a perfect breakfast or snack
Photo Credit: Dédé Wilson.

Blueberry muffins are a community favorite and ours and we are here to tell you that you can have tender, delicious gluten-free muffins with juicy blueberries. And we have an easy trick during preparation that maximizes the blueberries for the best results, ever! Click here for the recipe.

closeup of rhubarb scones on a black wire rack on white wood backgroundcloseup of rhubarb scones on a black wire rack on white wood background
Photo Credit: Dédé Wilson.

How about a homemade scone with your hot beverage of choice? These rhubarb scones are buttery and flaky with juicy pockets of sweet/tart rhubarb. Did you know that Monash University has lab tested rhubarb and it contains no FODMAPs? Click here for the recipe.

muffins tins holding smoked gouda apple muffins with hazelnuts; coffee cup and muffin tin in backgroundmuffins tins holding smoked gouda apple muffins with hazelnuts; coffee cup and muffin tin in background
Photo Credit: Dédé Wilson.

Muffins can be savory and sweet. These combine gouda cheese, hazelnuts and bits of apple – all in a gluten-free muffin. Click here for the recipe.

stack of fluffy pancakes on white plate with syrup being poured on top; fruit on the sidestack of fluffy pancakes on white plate with syrup being poured on top; fruit on the side
Photo Credit: Dédé Wilson.

These are the fluffiest pancakes EVER! Promise. Gluten-free and lactose-free; make sure to use pure maple syrup! Click here for the recipe.

Low FODMAP Olive Oil Muffins with Goat Cheese, Walnuts and Raspberries on a blue plate; bit intoLow FODMAP Olive Oil Muffins with Goat Cheese, Walnuts and Raspberries on a blue plate; bit into
Photo Credit: Dédé Wilson.

These muffins are based on olive oil, which makes them particular soft. The flavor is not overly pronounced, but it is present and is complemented beautifully with goat cheese and sweet raspberries. Click here for the recipe.

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Photo Credit: Dédé Wilson.

A frittata is like an open faced omelet, often cooked in a skillet. These mini frittatas are cooked in muffin tins, which not only provide portion control, but you can also make each one a new flavor combo. For non-vegetarian family members, we have add-in suggestions for them, too. We love these for breakfast or even as a high-protein snack. Add a hunk of low FODMAP bread alongside. Our article How To Choose Low FODMAP Bread will guide you. Click here for the recipe.

Looking For More Breakfast Ideas?

Photo Credit: Dédé Wilson.

You know the old adage, that “breakfast is the most important meal of the day”? We feel better all day long when we eat a good breakfast. Click for more breakfast recipes here.

Morning – or whenever you start your day – can mean dashing out the door, or sometimes on our days off we can take a leisurely approach. Any which way, we know you want some fortifying food. Delicious foods. 

We have hundreds of low FODMAP recipes for you. All of them created and tested in our FODMAP Everyday® Test Kitchen (with a small smattering from other cookbook authors and vetted by us).

Easy Peasy Dinner and Dessert: 20 One-Pan, One Bowl Recipes for Busy Nights

One-Pan Low FODMAP Chicken, Artichokes & Olives in pan on wooden surfaceOne-Pan Low FODMAP Chicken, Artichokes & Olives in pan on wooden surface

Looking to make a quick and easy meal for dinner tonight? Check out our One Pan Meals here.

Discover 10 mouthwatering low FODMAP vegetarian breakfasts for a happy tummy! From oats to eggs, muffins to pancakes, we’ve got your morning cravings covered. Start your day with a smile and a nourished body – no more compromising on taste or your dietary needs. Let us make your breakfasts a delightful and digestive-friendly experience!

Top 100 Low FODMAP Recipes

Top 100 Low FODMAP RecipesTop 100 Low FODMAP Recipes

These are our community’s favorite Top 100 Low FODMAP Recipes. Are you struggling with irritable bowel syndrome (IBS)? Are you following the low FODMAP diet and having a hard time finding delicious recipes that even the whole family can enjoy? You are in the right place! At FODMAP Everyday® we specialize in teaching you how to THRIVE on the low FODMAP diet! Get ready to eat well, without the IBS triggers! Click for our Top 100 Low FODMAP Recipes!

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1000+ Low FODMAP Recipes1000+ Low FODMAP Recipes

If you have been diagnosed with IBS and are following a Low FODMAP diet, we have 1000+ Gluten Free & Low FODMAP Recipes to help you live deliciously and symptom free!

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