Start your day with this low-FODMAP quinoa breakfast bowl, a vibrant, gut-friendly breakfast loaded with plant protein, omega-3s, and fresh strawberries. Naturally dairy-free and made with portion-controlled low-FODMAP ingredients, this low-FODMAP quinoa breakfast bowl is perfect for supporting digestion, managing IBS symptoms, and promoting hormone balance.
Yields:
2-3 Servings
Prep time:
10 mins
Total time:
25 mins
Ingredients
- 1 medium zucchini, grated
- 1 medium carrot, grated
- 1 tbsp chopped fresh chives (low-FODMAP onion alternative)
- 2 tbsp gluten-free flour (e.g., rice or oat flour)
- 1 large egg
- 2 tbsp lactose-free Greek yogurt or coconut yogurt (optional topping)
- ½ tsp salt
- ¼ tsp black pepper
- 2 tbsp olive oil (for frying)
How to Make This Low-FODMAP Quinoa Breakfast Bowl
- Grate & Squeeze
Grate zucchini and carrot. Wrap in a clean towel or cheesecloth and squeeze to remove excess moisture. - Mix
In a medium bowl, combine veggies, chives, flour, egg, salt, and pepper. Stir until well mixed. - Pan-Fry
Heat olive oil in a nonstick pan over medium heat. Scoop ~2 tbsp batter per fritter, flatten slightly, and cook 2–3 mins per side until golden brown. - Drain & Serve
Transfer to a paper towel to drain. Serve warm with optional yogurt topping and extra chives.
FODMAP Tips
| Ingredient | FODMAP Status | Notes / Swaps |
|---|---|---|
| Zucchini (≤ ½ cup) | Low-FODMAP | Avoid large servings at once |
| Carrot | Low-FODMAP | Safe in any portion |
| Chives | Low-FODMAP | Swap with scallion greens if needed |
| Flour (GF) | If certified | Avoid coconut or almond flour |
| Yogurt (LF) | Lactose-free only | Use coconut yogurt if dairy-free |
How to Enjoy Your Low-FODMAP Quinoa Bowl for Energy and Digestion
- Warm or chilled: Enjoy fresh off the stove or refrigerate for a cooling summer breakfast.
- Add a boost: Top with nut butter (e.g., almond or sunflower seed) for extra protein and satiety.
- Seasonal swaps: Substitute strawberries with blueberries, raspberries, or kiwi (all low-FODMAP in small servings).
- Make it dessert: Add a dash of vanilla extract and an extra drizzle of maple syrup for a naturally sweet treat.
- Crunch factor: Add toasted pumpkin seeds, chia granola, or a handful of puffed rice for texture.
Why You’ll Love It
- Naturally dairy-free & gluten-free
- High in fiber, plant protein, and omega-3s
- Low-FODMAP friendly for most sensitive stomachs
- Hormone-supportive ingredients (chia, seeds, berries)
- Can be made warm or cold, perfect for busy mornings
Why This Low-FODMAP Quinoa Breakfast Bowl Supports Gut Health
This low-FODMAP quinoa breakfast bowl combines fiber, antioxidants, and omega-3s without triggering common digestive issues. Quinoa provides plant-based protein and is well-tolerated in modest portions on a low-FODMAP diet. Chia seeds support regularity and blood sugar balance, while strawberries add natural sweetness without excess fructose.
According to Monash University, quinoa, chia seeds, and strawberries are all low-FODMAP when portioned correctly — making them ideal for those with IBS or sensitive digestion. The Cleveland Clinic also highlights low-FODMAP breakfasts as essential for reducing bloating and promoting gut stability.
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