Low FODMAP Breakfast Ideas

Last update: 30/01/2013


Have you seen the prices of gluten free cereals? Try making your own rice porridge, it's so much cheaper. I reckon I spend an extra €20 on my weekly shopping with the non-dairy milks, gluten free flours, rice & corn crackers and all the rest.

It takes me a while to get hungry in the morning and sometimes all I have for breakfast is coffee and gluten/dairy free fairy cakes. I know, not the healthiest of breakfasts, I need to make a better effort so here are a few suggestions which I will keep updating:

1. Gluten free bread + boiled egg + tomato slices.
2. Chamomile and fennel tea + gluten free bread + tomato + sardines in olive oil.
3. Rooibos tea + gluten free bread + tomato + olive oil + parma ham.
4. Rice porridge: cook a cup of rice in a litre of water with a pinch of salt, blend in a food processor or with a hand blender (you might want to reduce the quantities). Keep it in the fridge in an airtight container until needed. Then all you have to do is reheat some in the morning with some rice milk and add a little sugar or maple syrup.
5. Eggs: boiled eggs, poached eggs, fried eggs, scrambled eggs, omelettes.
6. Rice cakes with peanut butter.
7. Rice cakes with mayonnaise and ham or mayonnaise and leftover cooked chicken.
8. French toast: soak 8 gluten-free bread slices into 3 beaten egg with 75ml milk, 2 tbsp sugar (or to taste) and 1/2 tsp ground cinnamon and fry in a little oil. Serve with maple syrup. 
9. Polenta porridge: Bring to the boil one cup of water and one cup of rice milk. Meanwhile mix one cup of rice milk with one cup of polenta. When the milk is about to reach boiling point pour in the polenta, lower the heat and cook for about 15 minutes stirring all the time. Sweeten to taste.
10. Baked gluten free sausages and hash browns (McCains' frozen hash browns are gluten free): just put the sausages and the frozen hash browns in an oven-proofed tray and bake for 20 minutes in a very hot oven (200C/220C).
11. Gluten free bread + coconut oil + marmalade.
12. Gluten free and dairy free fairy cakes (see Baking recipe).
13. Gluten free and dairy free banana bread (see Baking recipe). 
14. Sweet semolina ( see Desserts recipe).
15. Rice flour pancakes: blend 175g rice flour, 2 tsp baking powder, 1 tbsp sugar, pinch salt, 1 egg, 300ml rice milk. Fry in a little oil, dairy free spread or lard one ladle at a time until bubbles appear, then turn over and cook for a few seconds.