As many say, breakfast is the most important meal of the day—even when you’re following a low-FODMAP diet. So having a few staples on hand can help you start your morning off right.

Whether you’re looking for something cold to throw together quickly, or preparing a hot meal to enjoy on a leisurely weekend morning, these meals, put together by Kate Scarlata, RDN, have you covered.

1. Yogurt Parfait

Start with lactose-free yogurt
Top with 1/4 cup vanilla almond granola
Add ½ cup strawberries

2. Smashing Smoothie

Blend together the following ingredients in a blender:
1/2 cup frozen blueberries
4 ounces of plain Greek yogurt or lactose-free yogurt
1 teaspoon of vanilla extract
2 ice cubes
1-2 teaspoons of chia seeds

3. Fruit ‘n Nut Oatmeal

Prepare 1/2 cup cooked oatmeal
Top with 1/2 cup berries, like strawberries and blueberries
Add 1 tablespoon chopped walnuts

4. Peanut Butter Banana Toast

Toast a slice of gluten free white bread
Spread 2 tablespoons of natural peanut butter on top
Top with 1/2 sliced banana*
Sprinkle with chia seeds

5. Cereal

Pour dry crispy puffed brown rice cereal into a bowl
Add lactose-free milk
Top with 1/3 sliced banana*
Sprinkle with 1 tablespoon hulled pumpkin seeds

6. Veggie Egg Omelet

Prepare omelet with baby spinach, diced red bell pepper, and shredded cheddar cheese**
Enjoy with an orange on the side

7. Banana* Walnut Pancakes

Prepare gluten free pancake mix with low FODMAP ingredients
Add 1/2 mashed ripe banana*
Add 1 tablespoon chopped walnuts
Add a dash of cinnamon
Cook as directed
Drizzle pure maple syrup on top, if desired

8. Vanilla French Toast

Beat together 1-2 eggs, 1/4 cup lactose free milk, 1 teaspoon vanilla extract, and a dash of cinnamon
Dip gluten-free or sourdough bread in mixture
Brown both sides of the bread in a non-stick skillet
Drizzle with pure maple syrup or a sprinkle of confectioner’s sugar
Top with 1/2 cup fresh sliced strawberries
Add 1 tablespoon of sliced almonds on top

Work With a Dietitian

Be sure to consult with your registered nutritionist before including these recipes in your low FODMAP meal plan, as they can recommend any modifications needed for your specific circumstances.

*While a ripe banana is often considered to be a FODMAP food to avoid, eating a smaller portion, or choosing one that’s less ripe, can be included in a low FODMAP-friendly diet.

**Some types of cheese are off-limits on a low-FODMAP diet; but cheddar is safe to eat!