Low FODMAP Snack and Breakfast Ideas

Need some low FODMAP snack and breakfast ideas? Here you go!

Snack Attack

  • Clementines or an orange with gluten free crackers (plain or sea salt)
  • Gluten free crackers (plain or sea salt) with low or no-lactose cheese; string cheese, Swiss, hard cheddar
  • Gluten free toast with peanut butter
  • Snack mix with Kashi Indigo Morning or Simply Maize cereal, 2 Tbsp peanuts and 2 Tbsp sunflower seeds (and some M&Ms!)
  • Plain Kefir topped with frozen blueberries or strawberries (blend for a smoothie!), add some chia after blending
  • Banana with peanut butter
  • Flourless Gluten Free Peanut Butter Cookies
  • Sweet Carrot Butter with gluten free crackers
  • Protein Bars with Oats, Chia and Dark Chocolate
  • Carrots with 1/2 T Ranch dressing
  • Oatmeal Peanut Butter and Chocolate Cups
  • Plain Greek yogurt with a scoop of Smucker’s Natural Jelly and peanut butter
  • Lactaid cottage cheese with clementines, berries or tomatoes
  • Butternut Squash Muffins(great for breakfast too)
  • Chia Pudding
    • Try this Chocolate Chia Pudding(make into a Raspberry Parfait!)
  • Fruit salad with strawberries, pineapple, melon and bananas, topped with chia seeds or nothing
  • Nut mix; walnuts, macadamia nuts and peanuts
    • Put this on top of some Lacaid-brand ice cream (or any favorite lactose-free ice cream)
  • Snack bars (see my list of ideas)


  • Oatmeal or quinoa (made with water, Lactaid milk or almond milk), with berry toppings and banana. Sweeten with a dash of maple syrup.
    • Try this recipe for “Banana Split Oats”
  • Eggs and gluten free toast (add 1/4th of an avocado if you want!)
  • Cereal with Lactaid milk, almond milk or Greek yogurt (plain), and bananas or raspberries (see my list of low FODMAP cereals), plus these;
    • Cheerios
    • Rice Krispies
    • Rice Chex
  • Pancakes (use any basic recipe, but instead o wheat flour use Oat Flour or Rice Flour)
    • Carrot Cake Pancakes
    • Buckeye Protein Pancakes
    • Egg White and Oat Pancakes
  • Greek Yogurt Parfait — Plain Greek yogurt with chia seeds, any of the low FODMAP cereals on my list above, berries and bananas
  • Gluten Free waffles with a smear of peanut butter and some maple syrup
  • Scrambled eggs maid with Lactaid milk or almond milk, top with some sharp cheddar and a dash of Pete’s Hot Sauce (or even 1/4th of an avocado and 2 Tbsp plain Greek yogurt)
    • Try this Goat Cheese Spinach and Tomato Quiche
  • Breakfast Quinoa Bake
  • Quick breads (any! Just substitute the wheat flour for rice or oat flour)
    • Try Whole Grain Pumpkin Chocolate Chip Bread

Do you have any favorite low FODMAP snack or breakfast ideas? Please share in the comments! Next week I’ll post some of my favorite low FODMAP lunch/dinners.