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Bowl of low FODMAP Breakfast Quinoa

Low FODMAP Breakfast Quinoa

  • Author: Em Schwartz, MS, RDN
  • Total Time: 10 minutes
  • Yield: 1 serving 1x
  • Diet: Low Lactose


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!


  • 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


  1. Whisk together low FODMAP milk, maple syrup, and cinnamon. Pour over quinoa and stir.
  2. Microwave for 60 seconds. Stir and microwave for another 30 to 60 seconds, as needed, until warm.
  3. Top with blueberries and optional chia seeds. Serve.


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

Keywords: low FODMAP breakfast