Start your day off right with this delicious and nutritious Low FODMAP Breakfast Quinoa. It's packed with whole grains and ready in less than 5 minutes!
A whole-grain superstar, quinoa offers a source of complete plant-based protein, which is especially important for people following a vegetarian or vegan lifestyle. This Low FODMAP Breakfast Quinoa is similar to a bowl of oats and a great way to switch things up in the morning.
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.
Quinoa is a low-FODMAP whole grain and source of plant-based protein. White, red, and black quinoa have all been tested. The recommended low FODMAP serving is 1 cup cooked or 155 grams.
Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.
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.
Optional ingredients
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.
Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.
Tips
- Rinse the quinoa well before cooking to help reduce a naturally-occurring bitter or earthy flavor.
Similar recipes
- No Bake Low FODMAP Peanut Butter Brownie Bites
- Low FODMAP Pumpkin Pie Oatmeal
- Low FODMAP Chocolate Strawberry Overnight Oats
Recipe
Low FODMAP Breakfast Quinoa
- Total Time: 10 minutes
- Yield: 1 serving 1x
- Diet: Low Lactose
Description
Start your day off right with this delicious and nutritious Low FODMAP Breakfast Quinoa. Not only is this recipe gluten and dairy free, but it's also packed with nutrients and ready in less than 5 minutes!
Ingredients
- ½ cup low FODMAP milk (I like unsweetened almond milk)
- 1 tablespoon maple syrup
- ¼ teaspoon cinnamon
- 1 cup cooked quinoa
Optional Toppings: 2 tablespoons blueberries, sprinkle of chia seeds
Instructions
- Whisk together low FODMAP milk, maple syrup, and cinnamon. Pour over quinoa and stir.
- Microwave for 60 seconds. Stir and microwave for another 30 to 60 seconds, as needed, until warm.
- Top with blueberries and optional chia seeds. Serve.
Notes
Low FODMAP Milk: Some examples include lactose-free cow’s milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Double-check ingredients for high FODMAP ingredients, like inulin. Check out the Monash FODMAP app for more information.
Blueberries: A low FODMAP serving is a heaping ¼ cup blueberries or 40 grams.
- Prep Time: 5 minutes
- Cook Time: 5 minutes
- Category: Breakfast
- Method: Microwave
- Cuisine: American
Linda says
I am a huge fan of oats in the morning -- baked oatmeal, overnight oats, cooked on the stovetop oats, all of them.
I decided to try this recipe because I have often felt bloated after eating oatmeal in the morning, and have had gastro disturbances resulting in lots of bathroom time.
I LOVE this recipe! I combined the ingredients and warmed everything on the stove. I was careful about portion size and used 1/2 c. of the quinoa with the blueberries, a few raspberries, and a few chopped walnuts. I did not feel bloated after this breakfast, and the porridge is very tasty. A huge win for me!
Looking forward to this again tomorrow. Maybe I'll add a TB or 2 of dairy free Greek yogurt or lactose free cottage cheese to increase the protein.
Thanks for this wonderful recipe -- a real winner!
Em Schwartz, MS, RDN says
Thanks for sharing, Linda! That sounds like a tasty breakfast! -Emily
Kalynda Heiny-Boatman says
Are you using cooked or uncooked quinoa?
Thanks!
Kalynda
Kalynda says
HA! It would help if I read the ingredient list better! *sigh* Can you tell I'm a mama of a 1 year old? haha
Tasha says
I don't like quinoa. Can I use oatmeal instead?
Em Schwartz, MS, RDN says
Hi Tasha, I haven't tried making this exact recipe with oatmeal, but oats can be included in the low FODMAP diet. A low FODMAP serving size for rolled oats is 1/2 cup (dry) or 52 grams. Best, - Em