Sometimes it’s a little tricky to know what to eat for breakfast on a low FODMAP diet. A lot of grains and breads are higher FODMAP, as are many fruits. I’ve been working on lots of new recipes recently, so I wanted to put together this list of low FODMAP breakfast ideas and recipes.

It’s a collection of easy recipes from my website and my cookbook, Intolerance Friendly Kitchen. I will add to the list as I publish more breakfast recipes, so let me know if you have a specific request in the comments.

A side on view of a group df gluten free almond croissants being sprinkled with icing sugar. The croissants sit atop a white marble table against a white background, and the sprinkle of icing sugar drops down like flakes of snow. The croissants face the camera to reveal their flaky layers

Low FODMAP breakfast ideas and recipes

These breakfast ideas and recipes are all low FODMAP and either wheat free or gluten free. They are all vegetarian or vegan, with plenty of nut free and egg free options as well. Whether you enjoy gluten free toast, porridge, sausages or croissants, there is a low FODMAP breakfast here for you.

Low FODMAP overnight oats

Oats aren’t considered gluten free in Australia, but they are low FODMAP in 52g (1/2 cup) serves. These overnight oats use lactose free yoghurt and a small amount of chia seeds to keep the FODMAP content down. They are incredibly easy low FODMAP breakfast. Need them to be gluten free, too? See the gluten free version below.

Low FODMAP overnight oats

Low FODMAP (but not gluten free) overnight oats that are an excellent make ahead low FODMAP breakfast.

Check out this recipe

An aerial image of a bowl of low FODMAP overnight oats topped with caramelised bananas and fresh blueberries. The bowl sits on a wooden table and a denim blue linen tablecloth. A hand sticks a spoon into the bowl from the bottom left hand side

A side on image of a jar of low FODMAP overnight oats in bright dappled sunlight. The jar is topped with blueberries and granola and sits on a grey outdoor table in front of a leafy green bokeh background

Gluten free overnight ‘oats’

Gluten free AND low FODMAP, these overnight ‘oats’ use rice flakes to replace the traditional oats. Rice flakes have a very subtle, nutty flavour, which is why I love them. Don’t get me wrong, I love a quinoa flake, but they do have a strong taste that not everyone enjoys. Rice flakes, though? They’re subtle enough to be disguised by some low FODMAP yoghurt and a bit of maple syrup.

Gluten free overnight ‘oats’

Rice flakes to the rescue in this quick and easy gluten free overnight 'oat' recipe. Gluten free, low FODMAP and ready in 5 minutes.

Check out this recipe

A close up side on image of a round jar filled with gluten free overnight oats and topped with blueberries and a sprinkle of granola. The jar sits on a white marble table and a sprinkle of granola surrounds the jar.

Gluten free porridge

Can you tell I just rediscovered rice flakes? These gluten free porridge uses rice flakes in place of oats for one of my favourite comforting low FODMAP breakfast ideas. You can eat them as is, or top them with a low FODMAP fruit.

Gluten free porridge recipe

A quick and easy rice flake porridge that is both gluten free and low FODMAP.

Check out this recipe

An aerial image of a sunlit bowl of gluten free porridge topped with banana coins, maple syrup and toasted hemp seeds. The bowl sits on a white marble table and two water glasses sit to the top left of the image

An aerial sunlit image of a bowl of gluten free porridge topped with bananas, maple syrup and yoghurt

Gluten free buckwheat wraps

These easy buckwheat wraps are xanthan gum free, egg free and can easily be made vegan with the right yoghurt. I love using them for TikTok style breakfast egg wraps with feta and plenty of jalapenos.

Buckwheat wraps

Easy, delicious and flexible buckwheat wraps.

Check out this recipe

An aerial image of buckwheat wraps on a cooling rack atop a white marble table

A macro close up of a gluten free buckwheat wrap on a cooling rack

Vegan, low FODMAP sausages

I LOVE these gluten free, grain free, nut free, vegan and low FODMAP sausages. They’re a bit fiddly to make, but they taste SO GOOD and are made from straightforward ingredients.

Vegan, gluten free sausages

Low FODMAP, vegan and grain free sausages that have the taste and texture without any weird ingredients.

Check out this recipe

A moody side on view of a person holding out two sausage sandwiches with vegan sausages smothered in tomato sauce.

A moody aerial image of gluten free vegan sausages, roast tomatoes, wilted rocket and gluten free sourdough toast in a vintage saucepan

Gluten free croissants and pains au chocolat

We didn’t say it had to be a healthy breakfast, right? These gluten free croissants and pains au chocolat are two of my favourite recipes from my cookbook, Intolerance Friendly Kitchen. Although the art of lamination takes some time, it’s a worthy time investment. I’ve written a long post on all my gluten free croissant tips and tricks, too.

A slightly elevated close up view of a gluten free croissant in the style of a pain au chocolat. The pastry sits atop a white marble table and it's swirled laminated edges face the camera. It is topped with pistachio frangipane, chopped pistachios and a dusting of icing sugar

Protein banana pancakes

My recent SIBO elimination diet got me right into protein powder to help me feel full. These gluten free protein pancakes are a direct result of that experience. I have provided plenty of notes for using different protein powders (dairy and plant based) too.

Protein powder pancakes

Flourless banana protein pancakes that are low FODMAP and SIBO bi-phasic diet friendly, too.

Check out this recipe

A side on view of a stack of protein powder pancakes topped with mascarpone and berries and drizzled with maple syrup. The pancakes sit on a white speckled ceramic plate atop a white table

Gluten free buckwheat bread

This gluten free buckwheat bread is mostly buckwheat flour, with just a hint of a starch based flour for stretch and elasticity. It’s vegan, xanthan gum free and makes excellent toast, too. A delicious low FODMAP breakfast bread.

Gluten free buckwheat bread

A delicious loaf made from buckwheat flour. Wholesome and delicious.

Check out this recipe

A side on view of a loaf of gluten free buckwheat bread on a white marble table. The loaf has been sliced and faces the camera, revealing the fluffy inner crumb. A second loaf sits off on angle behind the loaf.

An aerial close up view of a piece of gluten free buckwheat bread on a sky blue ceramic plate. The bread is topped with mascarpone, smashed roasted pumpkin, garlic infused chilli oil and a few chopped pistachios.

Gluten free bagels

These bagels use a scald, a boil and psyllium husk powder to recreate that classic bagel chewiness without any xanthan gum. They’re one of my favourite gluten free bread recipes I’ve developed, and they come complete with a low FODMAP everything bagel seasoning.

An aerial close up image of gluten free vegan bagels topped with low FODMAP everything bagel seasoning on a lined baking sheet

Sorghum flour porridge

This sorghum flour porridges uses a roux like batter to make a deliciously porridge tasting breakfast out of sorghum flour. It’s a little unconventional, but really delicious. This is a recipe from my cookbook, Intolerance Friendly Kitchen.

A bowl of gluten free, oat free porridge topped with caramelised bananas and cinnamon sits atop a rust coloured linen tea towel. A ceramic mug of tea sits to the bottom left of the image

Gluten free crumpets

A recipe from my cookbook, Intolerance Friendly Kitchen, that took me countless attempts to perfect. Have them with some butter and a really small amount of honey (it’s low FODMAP in 7g/1 teaspoon serves) and be in low FODMAP breakfast heaven.

Gluten free vegan bagels

These might just be my gluten free bagels with a vegan egg wash, but people needed to be able to find them, OK? These bagels are authentically chewy and low FODMAP to boot. They pair particularly well with my low FODMAP vegan lox.

Gluten free vegan bagels

Gluten free, nut free, xanthan gum free and vegan bagels. AKA: everything bagels.

Check out this recipe

An aerial image of a topped bagel half bathed in bright sunlight on a grey stone background. The bagel is topped with whipped lactose free mascarpone, easy carrot lox, FODMAP friendly pickled onions and capers.

Gluten free vegan hot cross buns

It’s that time of year when the hot cross buns come hit the shops and I feel left out. Which is really a year round statement, as they always seem to be at the shops these days. Either way, these gluten free vegan hot cross buns take matters into your own hands. They’re xanthan gum free, nut free and have a low FODMAP quantity of (optional) raisins.

Vegan, gluten free hot cross buns

A delicious and seasonal breakfast that everyone can enjoy.

Check out this recipe

An aerial view of 9 gluten free vegan hot cross buns. The buns are strewn across a light piece of baking paper on a white marble table

A side on view of a gluten free hot cross bun. The bun sits atop a white marble table against a black backdrop. A raisin peeks out from the soft, fluffy spice dough.

Gluten free sourdough hot cross buns

If you’ve got some gluten free sourdough starter to burn, why not make gluten free sourdough hot cross buns? They’re a delicious and plush festive treat as well as a satisfying little project. Don’t have a gluten free sourdough starter? Start here.

Bonus? There’s an optional low FODMAP fruit mince recipe made from candied pumpkin if you really want to go all out.

Gluten free sourdough hot cross buns

Delicious gluten free and xanthan gum free hot cross buns made with gluten free sourdough starter.

Check out this recipe

Gluten free sourdough hot cross buns with an optional fruitless fruit mince filling. A delicious, FODMAP friendly easter project. Recipe from www.georgeats.com | @georgeats

An aerial close up of a tray of golden brown gluten free sourdough hot cross buns topped with chocolate crosses.

Sourdough pancakes

Perfect timing to mention gluten free sourdough, because these pancakes are a great way to use some active discard. They’re fluffy, delicious and well of nuanced and complex flavours thanks to the magic of sourdough.

Gluten free sourdough pancakes

A delicious way to use up sourdough discard.

Check out this recipe

A side on view of gluten free sourdough pancakes being sprinkled with icing sugar against a black backdrop

Gluten free sourdough bread

This recipe was one of the first gluten free sourdough bread recipes I posted, and it’s still one of my favourites. It’s a great every day loaf that makes absolutely excellent avocado toast (which is low FODMAP in 30g serves at the time of writing).

Gluten free sourdough bread

A delicious, flexible loaf of gluten free sourdough bread. No xanthan gum involved.

Check out this recipe

An aerial image of gluten free sourdough bread toasted and topped with sliced avocado. The toast sits on a white ceramic plate atop a white marble table.

Low FODMAP bread recipe roundup

A roundup within a roundup? Of course! There are lots of low FODMAP bread recipes on my website and in my cookbook, so I wanted to make sure I included them all. Bread and toast fiends, enjoy. The roundup is linked here.

A side on view of an enriched yeasted loaf of gluten free bread. It sits atop a white marble table against a white backdrop

Vegan protein pancakes

The vegan response to my protein banana cakes. These delicious, high protein and low FODMAP vegan pancakes are SIBO friendly, too. I have included lots of notes for the different plant based protein powders I have tried in this recipe.

Vegan protein pancakes

A high protein, plant based and low FODMAP single serve breakfast.

Check out this recipe

A side on image of a stack of vegan protein pancakes on a white speckled ceramic plate against a white backdrop. The pancakes are topped with yoghurt, raspberries and a drizzle of maple syrup.

Low FODMAP no bake breakfast bars

A recipe from my cookbook, Intolerance Friendly Kitchen, that I make again and again (and again!) These no bake seedy nut bars are perfectly sweet without going overboard. They’re packed with a low FODMAP volume of seeds and puffed grains to keep everything in check.

A side on image of a stack of three seedy no bake breakfast bars on a white marble table against a white backdrop

Buckwheat pancakes

These super easy buckwheat pancakes are a delicious way to use buckwheat flour. They’re xanthan gum free, nut free and subtly sweetened – perfect for the toppings of your choice. This is a recipe from my buckwheat flour e-book.