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3 Tasty Low FODMAP Breakfast Recipes

Bacon and cheese wrap

You can either eat this delicious breakfast in the morning, or on the go, even for brunch or mid-morning at your desk! This is one of those recipes where you add or change ingredients to your liking (if you already know what food intolerances you have, amend accordingly. If you have the time, cook the bacon the night before.

Serves: 1

Prep time: 2 mins

Cook time: 15 mins for uncooked bacon, 5 minutes serving if cooked

Dietary: Dairy-Free, Gluten-Free, Nut-Free


1 slice lean, cooked bacon

1 tortilla wrap (corn, rice flour etc). If you have a gluten intolerance then opt for a gluten free option.

2tbsp grated or shredded hard cheese (cheddar etc.)


2tbsp avocado, mashed


A little seasoning (sea salt, ground black pepper)

½tsp sriracha sauce (optional)


  1. Take a medium sized frying pan and place over low-medium heat. Place the tortilla in the pan and top with cheese and cooked bacon. Continue to warm until the cheese has melted,
  2. Spread the avocado over the top of the bacon, seasoning and spread on the sriracha, is using. Roll and enjoy!

Nutrition:Calories 267, Fat 19g, Protein 12g, Carbs 14g, Fibre 4g

Tips: You can substitute bacon with chopped hard-boiled eggs or firm tofu (extra protein). If transporting, wrap in aluminum foil.


Almond Pineapple smoothie

This is a great anti-inflammatory smoothie, as both ginger and turmeric have this quality. The combination of flavours make this a tasty breakfast or mid-morning drink. Will keep for 2 days if you want to make more and leave in the fridge.

Prep time: 10 mins, plus overnight to soak almonds

Cook time: N/A

Serves: 1

Dietary: Dairy-free, Gluten-free


10 raw almonds, soaked overnight and drained

1½ cups water

½ cup fresh pineapple, skin removed and cut into chunk

½ medium firm frozen banana, peeled

1 medium carrot, peeled and cut into chunks

½tbsp freshly squeezed lemon juice

½tsp ground turmeric

1tsp grated fresh ginger

½ tsp ground cinnamon

1tsp pure honey


  1. Freeze bananas for at least 30 minutes then cut into chunks.
  2. Blend the almonds and water together
  3. Add remaining ingredients and blend together

Tip: If you substitute maple syrup for honey, recipe will be vegan

Nutrition:(per serving): Calories 209, Carbs 38g, Fat 6g, Protein 4g, Fiber 3g

If you liked these FODMAP breakfast recipes, then feel free to explore our yummy selection of FODMAP lunch recipes and FODMAP dinner recipes.

Sian Baker

Medically reviewed by Sian Baker, Dip ION mBANT mCNHC – Written by Beth Giddings.

Updated on 1st December 2021