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 CupsSnack and Breakfast Ideas
  • 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”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 BreadSnack and Breakfast Ideas 1

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.

About author


Hi, my name is Rebecca Houston and I am a writer. I write about health, healthy food and daily meal plan for various websites.
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