Low FODMAP Blueberry Waffles

These Low FODMAP Blueberry Waffles are made with just 10 ingredients and ready in about 15 minutes. Soft, lightly sweet, and loaded with fresh blueberries, they’re a simple option for weekend brunch or a make-ahead breakfast.

I like having a few go-to recipes I don’t have to think too hard about. These Low FODMAP Blueberry Waffles fit right in — just 10 simple ingredients, about 15 minutes, and you’ve got soft, blueberry-filled waffles ready to go. Nothing fancy, just easy and reliable.

Waffles are often made with higher FODMAP ingredients like wheat flour and regular milk. This version keeps things IBS-friendly with gluten-free flour and low FODMAP milk alternatives.

Over the years, the low FODMAP serving size for blueberries has increased. This recipe stays well within the updated recommendation, which leaves a little wiggle room if you want to top your waffles with extra blueberries.

I may be the odd one out, but I actually enjoy these waffles plain — I love the blueberry flavor as is. But of course, you can always add a drizzle of real maple syrup if that’s your thing.

If you're looking for more waffle-like recipes, be sure to check out my Low FODMAP Chocolate Pecan Waffles or try something different with my Waffle Maker Grilled Cheese for a fun lunch or supper option.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Equipment
• Storage
• Related
• Recipe

Ingredients

To make these easy low FODMAP blueberry waffles, add these ingredients to your shopping list:

• Unsalted butter - 1 tablespoon (14 grams)
• Granulated sugar - ¼ cup (55 grams)
• Unsweetened almond milk (or lactose-free skim milk) - ¼ cup
• Eggs - 2 large
• Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) - ¾ cup (111 grams)
• Baking powder (use gluten-free for gluten-free) - ½ teaspoon
• Pure vanilla extract - ½ teaspoon
• Baking soda - ¼ teaspoon
• Optional: Fine salt - ⅛ teaspoon
• Fresh blueberries - ⅔ cup (100 grams)
• Optional: Maple syrup - 8 tablespoons

Low FODMAP Notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Granulated sugar (or white sugar) is low FODMAP in servings up to ¼ cup or 50 grams.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow's milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.

Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.

Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.

Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.

Blueberries are low FODMAP in servings of a heaping ¼ cup or 40 grams. Larger servings contain higher levels of fructans. have been retested! The suggested low FODMAP serving is 1 cup or 125 grams.

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

Instructions

To make these gluten-free low FODMAP blueberry waffles, simply:

Preheat your waffle iron according to the manufacturer’s directions. I use a medium-low setting (number 2) on my waffle maker. If your waffle iron isn’t nonstick, coat it with your preferred nonstick spray or oil.

Melt butter. I prefer to place this in a microwave-safe bowl and microwave in 20-second increments, stirring between each increment, until melted. However, this can be done in a saucepan over medium-low to medium heat, stirring frequently, until melted.

Mix the wet ingredients. In a large bowl, whisk together the melted butter, sugar, and milk until smooth. Add the eggs and whisk again until smooth.

Add the dry ingredients + vanilla. Stir in the flour, baking powder, vanilla extract, baking soda, and salt until just combined. I like to add the vanilla after the baking powder since I use the same measuring spoon, and this way I don’t create an extra dish to wash if I don’t have to.

Fold in blueberries.

Cook the waffles. Divide the batter (if needed) and pour into the preheated waffle iron. Cook until golden brown and cooked through, about 4–6 minutes. Actual cook time may vary depending on your waffle maker.

Serve waffles warm.

Equipment

I keep my kitchen equipment inventory pretty simple and stick to multi-purpose, long-lasting tools whenever I can. Here are kitchen essentials that I used to make this recipe:

Cuisinart Belgian Waffle Maker - Admittedly, this is the first waffle iron I’ve ever owned, but I really like it. The plates are removable, which makes cleanup super easy — I pop them in the dishwasher when they're cool enough to handle. It also comes with pancake plates, but I mostly use it for waffles.

Storage

Let waffles cool completely. Store in an airtight container in the fridge for up to 3 days or freeze for up to 2 months. Reheat in a toaster or oven until warm and crisp.

Related

Looking for more low-FODMAP breakfast ideas? Try these:

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