Most people eat higher FODMAPs foods at breakfast– and plenty of people eat the same breakfast day after day. Here are some ideas for quick meals to help you get out your rut and help you succeed at a low FODMAPs trial. Enjoy!
Make this breakfast…
Make steel cut oats. Add a sliced banana, 2-3 tablespoons of chopped walnuts, and a dash of cinnamon. Need a little creaminess? Add a splash of coconut milk.
Make a slice of gluten-free toast (I like Udi’s and Rudi’s but there are many brands that made a decent toasting bread). Top with sliced hardboiled egg, sliced tomato, and a slice of swiss cheese. Place under the broiler for about 1 minute, until the cheese melts.
Heat a skillet. Add oil or butter and a little oregano and garlic, if desired. Toss in a handful of spinach, and stir until wilted. Add beaten eggs and stir until cooked through.
Heat a skillet. Add oil or butter. Place one corn tortilla in the skillet for about 30 seconds, flip. Crack an egg onto the tortilla. Add some chopped red and yellow peppers and/or spinach, if desired. Add a slice of pepper jack cheese and top with a second corn tortilla. Cook until the top is beginning to feel soft (as opposed to squishy). Flip, and cook until lightly browned. Optional: These can be make in bulk and baked in the oven for a grab and go breakfast.
Toast two corn tortillas. Meanwhile, mix 2-3 tablespoons of peanut butter with 1-2 teaspoons of maple syrup and 1 tablespoon of ground flaxseed. Spread on the tortillas and add a layer of fruit. Try fresh strawberries if you are limiting fructose, or a few slices of apple or plum if you are being more liberal with fructose and polyols.