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Breakfast Ideas

You don’t have to give up taste (or chocolate!) to be FODMAP Free!!  Breakfast has always been a big deal around our house.  Hope you find this collection of receipes helpful and tasty!

All recipes will please both your FODMAP free eater and those who can eat anything!  ENJOY!

Please feel free to share your recipes with others.  Just post them here!


Chocolate French Toast – FODMAP Free!

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breakfat burrito

FODMAP Free Breakfast Burritos

Print FODMAP Free Breakfast Burritos Author: Sue Daoulas Recipe type: Breakfast Cuisine: South of the Border Prep time:  25 mins Cook time:  15 mins Total time:  40 mins Serves: 4   Jazz up your next breakfast or brunch with these FODMAP Free burritos. There is also a vegan option! Ingredients 1 cup green onion, chopped (green part only) 1 …

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FODMAP Free Cinnamon Rolls

Print FODMAP Free BISQUICK CINNAMON ROLLS Author: Sue Daoulas Recipe type: Breakfast Prep time:  40 mins Cook time:  10 mins Total time:  50 mins Serves: 10 Rolls   Start your day with the aroma of freshly baked cinnamon rolls and then indulge in these FODMAP Free tasty treats! Ingredients 1 egg ¾ cup almond milk 3 cups Gluten …

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FODMAP Free Granola

Print FODMAP Free Granola Author: Sue Daoulas Recipe type: Breakfast Cuisine: American Prep time:  20 mins Cook time:  1 hour 15 mins Total time:  1 hour 35 mins Serves: 6   You’ve heard about the health benefits of granola for years, but commercially available granola has a range of FODMAP triggers. What to do? Make your own!! Whether you …

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Pumpkin Breakfast Bread Puddings

FODMAP Free Pumpkin Bread Pudding

Print FODMAP Free Pumpkin Bread Pudding Author: Sue Daoulas Recipe type: Brunch Cuisine: American Prep time:  25 mins Cook time:  25 mins Total time:  50 mins Serves: 6   This delicious bread pudding is a great dish for Sunday brunch or as a dessert! Ingredients 3 eggs ½ cup canned pumpkin ½ cup lactose free fat-free milk ** 2 …

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Pumpkin Pancakes

FODMAP Free Pumpkin Pancakes

Print FODMAP Free Pumpkin Pancakes Author: Sue Daoulas Recipe type: Breakfast Cuisine: American Prep time:  15 mins Cook time:  8 mins Total time:  23 mins Serves: 6   You’ve heard of banana pancakes and blueberry pancakes … now, Pumpkin Pancakes! Great served with fresh berries and / or citrus fruits! Ingredients 2 cups gluten free all-purpose flour, sifted 2 …

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FODMAP FREE Strawberry Banana Smoothie

FODMAP Free Smoothie

Print FODMAP Free Smoothie Author: Sue Daoulas Recipe type: Breakfast Prep time:  5 mins Cook time:  2 mins Total time:  7 mins Serves: 1   Jump start your day with this delicious, nutritious and completely FODMAP free smoothie! Ingredients 1 cup crushed ice ½ cup almond milk 1 banana 6 strawberries Instructions Add ice to blender and crush …

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Sausage Egg Make Ahead Casserole – Fodmap Free!

Print Sausage Egg Make Ahead Casserole – Fodmap Free! Author: Sue Daoulas Recipe type: Breakfast Prep time:  20 mins Cook time:  60 mins Total time:  1 hour 20 mins Serves: 10   This is a great dish for those busy mornings when you need to have breakfast for a group and no time to prepare! Just pop it …

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  1. Nicole

    I am having trouble viewing the recipes…is there any other way to access them? The “view page” button isn’t clickable…


      I’m sorry to hear your “view page” button is not working. It is working on my computer so I don’t know how or what to fix. :-(


      Let me know if there is something specific you are looking for and I can email them to you.

  2. Julia

    Good morning and thank you for the great suggestions on your site.

    A question, please…I am reading consistently that PUMPKIN is out of the question for those of us who need to eat FODMAP free/friendly.

    Clarification, please?

    Thank you so much!




      This diet is so new, relatively speaking, that there is often conflicting information. Our research into the available information on what to eat and what to avoid lists pumpkin as FODMAP friendly. :-)

      Our sources include:
      — an article by Dr. Sue Shepherd, who devised the FODMAP diet (see )
      — Stanford University’s Low FODMAP Diet (see )
      — Monash University Low FODMAP Christmas Recipes (see )

      Hope this helps!

  3. betty ann

    hi…today I was told to try a fodmaps diet. I have had testing done and hospitalized within the last 6 months! I found out I am lactose intolerant but, still having problems! Any suggestions would greatly be appreciated! Thank you!


      Lactose is one of the GI triggers in the FODMAP diet. Eliminating FODMAPS will also remove gluten, frutose, fructans, galactans, and polyols. The main sources of FODMAPs are various fruits, vegetables, grains, dairy products and artificial sweeteners. Some of the most common foods that are high in FODMAPs include onion, garlic, apple, pear, mango, broccoli, asparagus, artichoke, legumes, and honey.

      There is a great handout from Stanford University in our Science section. Here’s a link. Most people are recommended to eliminate all FODMAPs initially and then, after getting relief, add some back into your diet, one at a time, tracking any reaction you may have. Recent studies show that the low FODMAP diet is effective in treating about 75% of people with IBS symptoms.

      You should work with your gastroenterologist and a registered dietician to ensure you eat nutritious meals. Our growing collection of recipes will help you on your journey! We are here to help!

  4. Constance

    Hi there, I have just heard this on UK television, can you tell me If there is any books I can get on this, as I suffer terribly especially after eating certain veggies on your list and the awful stench from wind. Kindest regards, Constance.


      There are a few books about the FODMAP diet and they are sold by Check out our “Shop” tab — there are links to some of the books, and many other products. The Complete Low-FODMAP Diet: A Revolutionary Plan for Managing IBS and Other Digestive Disorders is By Sue Shepherd PhD and Peter Gibson MD, creators of the FODMAP diet.

      Good luck!

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