9 Easy-to-Make Low FODMAP Breakfast Recipes

Digestive issues aren’t something most people like to talk about, but they are more common than many people realize. Though some digestive symptoms are related to underlying health conditions, many are triggered by food. Even if you don’t have a diagnosed condition like celiac disease or a food allergy, you may find that your body has trouble digesting certain foods. If you experience unpleasant symptoms like bloating, gas, and stomach pain on a regular basis, it could be related to FODMAPs.

The term FODMAP stands for Fermentable Oligo-, Di-, Monosaccharides and Polyols. This is a scientific term used to classify four groups of carbohydrates that are notorious for causing digestive upset. FODMAPS can be found in a wide variety of foods – some even contain more than one type.

Whether you’ve been thinking about switching to a low FODMAP diet for a while or you’re just curious to see what it looks like, you’ll be glad to know we’ve done the work for you. Read on to see our collection of low FODMAP breakfast recipes featuring Schär Gluten Free products.

Try These Tasty Low FODMAP Breakfast Recipes

You’ve always heard that breakfast is the most important meal of the day. A healthy breakfast is the key to starting your day off right but if you’re used to starting your day with unpleasant digestive symptoms, you may be tempted to skip this essential meal entirely. Don’t worry – these breakfast recipes are low in FODMAPs and entirely gluten-free. Fuel your body for the day ahead without the gas and bloating!

Here are 10 low FODMAP recipes you’ve got to try:

1. Smoked Salmon Sandwich

Start your day with a bang by biting into this smoked salmon bagel sandwich. Made with a Schär gluten-free bread, scrambled eggs, smoked salmon, and a little dairy-free cream cheese, this sandwich is sure to keep you full and focused until lunchtime.

Servings: 1

Ingredients:

• 1 loaf Schär Deli Style Sourdough Bread
• 2 large eggs
• Salt and pepper
• 2 teaspoons coconut oil
• 1 ounce smoked salmon
• 1 tablespoon dairy-free cream cheese

Instructions:

1. Toast bread to your liking.
2. Crack the eggs into a small bowl and season with salt and pepper.
3. Melt the coconut oil in a small nonstick skillet over medium heat.
4. Pour in the eggs and cook for a minute or so then stir gently.
5. Cook the eggs to your liking then spoon them onto the bottom half of the bagel.
6. Add the smoked salmon on top of the scrambled eggs.
7. Spread the dairy-free cream cheese on the bagel top then top the sandwich.

2. Dairy-Free Breakfast Casserole

While many breakfast casseroles are built on a foundation of bread cubes, this recipe relies on shredded potatoes. Feel free to shred your own or skip a step by using frozen or refrigerated hash browns.

Servings: 12

Ingredients:

• 24 to 30 ounces refrigerated hash browns
• 1 pound diced ham
• 8 ounces shredded dairy-free cheese
• 12 large eggs
• 1 cup dairy-free milk
• Salt and pepper

Instructions:

1. Preheat the oven to 350°F and grease a 9x13-inch glass baking dish with cooking spray.
2. Toss the hash browns together with the ham and cheese in a large bowl.
3. Spread the mixture in the dish in an even layer.
4. Whisk together the eggs and milk then season with salt and pepper.
5. Pour the wet mixture over the ingredients in the dish and pat everything down with a spoon.
6. Bake for about an hour until the center is set and the edges are browned.
7. Cool for 5 to 10 minutes then serve.

3. Croque Monsieur

This dish traditionally consists of a toasted ham and cheese sandwich topped with a bechamel sauce. This low FODMAP version features gluten-free bread and dairy-free cheese in a simple but just as satisfying version. Scale the recipe as needed to share with the family!

Servings: 2

Ingredients:

• 4 slices bacon
• 4 slices Schär Deli Style Seeded Bread
• 2 slices dairy-free cheese
• 1 large egg
• ¼ cup dairy-free milk
• Salt and pepper
• ¼ cup shredded dairy-free cheese

Instructions:

1. Cook the bacon in a large skillet over medium-high heat until crisp.
2. Drain the bacon on paper towel then divide between two toasted slices of bread.
3. Divide the sliced cheese between the two slices and top each with another slice of bread.
4. Whisk together the egg, milk, salt, and pepper in a shallow bowl.
5. Heat the olive oil in a shallow oven-proof skillet on medium heat and preheat the broiler.
6. Dip the sandwiches in the egg mixture, turning to coat, then add to the hot skillet.
7. Cook for 3 to 5 minutes until browned underneath.
8. Flip the sandwiches and top with shredded cheese then broil until golden brown.

4. Overnight French Toast

French toast is a breakfast staple, but it can take time to serve the entire family. If you’re looking for a simpler alternative, this overnight baked French toast could be just the thing!

Servings: 12 to 16

Ingredients:

• 1 loaf Schär Deli Style Seeded Bread
• 8 large eggs
• 2 ¾ cup dairy-free milk
• ¾ cup white sugar
• 1 tablespoon vanilla extract
• 1 teaspoon ground cinnamon
• Powdered sugar, to serve

Instructions:

1. Grease a 9x13-inch glass baking dish with cooking spray.
2. Arrange the slices of gluten-free bread in the dish, slightly overlapping them.
3. In a large bowl, whisk the eggs with the milk and sugar.
4. Add the vanilla extract and cinnamon then pour evenly over the bread in the dish.
5. Seal with plastic and refrigerate overnight.
6. Bring the casserole to room temperature while you preheat the oven to 350°F.
7. Bake for 40 to 50 minutes until the custard is set.
8. Dust with powdered sugar, if desired, and serve warm.

5. Winter Vegetable Frittata

If you’re searching for a way to use in-season produce over the winter, this vegetable frittata is a great option. You can easily customize it with your choice of veggies any time of year.

Servings: 6 to 8

Ingredients:

• 2 tablespoons water
• 1 leek, thinly sliced (white part only)
• 3 tablespoons olive oil
• 2 cups chopped kale
• ½ cup baby spinach, chopped
• 2 to 3 zucchinis, sliced
• 6 large eggs
• ½ cup shredded dairy-free cheese
• ¼ cup dairy-free milk
• ½ cup fresh chopped parsley
• Salt and pepper

Instructions:

1. Preheat the oven to 350°F.
2. Heat a cast iron skillet over medium-high heat.
3. Add the water and leeks and cook until softened, about 5 minutes.
4. Drizzle in the olive oil then add the other veggies and cook until tender, about 10 to 12 minutes.
5. Whisk the eggs in a medium bowl with the cheese, milk, and parsley.
6. Pour the egg mixture over the veggies and cook for about 5 minutes on medium heat.
7. Transfer the cast iron to the oven and bake for 15 to 20 minutes until the edges are browned.
8. Cool for 5 minutes or so then slice to serve.

6. Sausage Grilled Cheese

For an indulgent breakfast that will keep you full all morning long, bite into this combination of gooey cheese and tender scrambled eggs served up on Schär gluten free bread.

Servings: 1

Ingredients:

• 2 tablespoons butter
• 2 large eggs
• 2 tablespoons shredded dairy-free cheese
• 1 ½ ounces ground sausage
• 2 slices dairy-free cheese
• 2 slices Schär Gluten Free Deli Style Seeded Bread

Instructions:

1. Whisk the eggs together in a small bowl.
2. Heat the butter in a small nonstick pan over medium heat and add the eggs.
3. Cook until the eggs start to set, stirring continuously.
4. Sprinkle on the cheese then turn off the heat.
5. Use a spatula to flip the eggs on top of the cheese – let it melt for a minute, then fold it in.
6. Cook the sausage in a small skillet until browned then set aside.
7. Layer the sliced cheese, scrambled eggs and sausage between two pieces of bread.
8. Butter the outside of the sandwich and fry until golden or cook in a panini press.
9. Cut the sandwich in half to serve.

7. Sweet Lemon Breakfast Bread

Sometimes you need something sweet to start your day and this lemon breakfast bread is the perfect thing. To add something special, whisk together some powdered sugar with a little lemon juice to create a glaze and drizzle it over the loaf after unmolding it.

Servings: 12

Ingredients:

• 1 ½ cups all-purpose gluten free flour (low FODMAP)
• 2 ¼ teaspoons baking powder
• ¼ teaspoon salt
• ¼ cup vegetable oil
• ¼ cup butter, melted
• 1 cup white cane sugar
• 1 lemon, zested
• 1 tablespoon fresh lemon juice
• 3 large eggs
• 1 cup dairy-free yogurt

Instructions:

1. Preheat the oven to 350°F and grease a loaf pan with cooking spray.
2. Cut pieces of parchment paper to line the bottom and two short sides of the loaf pan.
3. Grease the parchment paper with cooking spray.
4. Combine the gluten free flour, baking powder, and salt in a bowl, whisking to aerate.
5. In another bowl, whisk together the oil, butter, and sugar.
6. Add the lemon juice and zest then whisk in the eggs one at a time before whisking in the yogurt.
7. Stir the dry mixture into the wet until just combined then scrape into the loaf pan.
8. Bake for 45 to 55 minutes until a knife inserted in the center comes out clean.
9. Cool on a wire rack until just warm then turn out and place upright on the rack.
10. Let the loaf cool completely then slice to serve.

8. Veggie and Quinoa Breakfast Bake

When you’re cooking for the family, a multi-serving breakfast bake is often the easiest solution. This recipe combines hearty winter veggies with tender quinoa and eggs in a bake that’s sure to satisfy.

Servings: 6

Ingredients:

• 10 ounces fresh kale
• 5 ounces fresh spinach
• 2 tablespoons olive oil
• ½ cup finely chopped leeks, green leaves only
• ½ cup diced red pepper
• ½ teaspoon dried thyme
• Salt and pepper
• 6 large eggs
• ¾ cup shredded dairy-free cheese
• 1 cup cooked quinoa

Instructions:

1. Preheat the oven to 375°F and grease a 2-quart casserole dish with cooking spray.
2. Bring a large pot of salted water to boil.
3. Remove the ends and thick stems from the kale and chop finely.
4. Add the kale and spinach to the boiling water and cook for 1 to 2 minutes, stirring until wilted.
5. Drain the greens and allow to cool.
6. Heat the oil in a large pan over medium-low heat.
7. Add the leeks then sauté until softened.
8. Season with thyme, salt, and pepper to taste.
9. Squeeze the water out of the greens with a spoon then stir them into the pan.
10. Whisk together the eggs and cheese then stir in the cooked veggies and quinoa.
11. Spoon everything into the casserole dish then bake for 20 to 25 minutes until the eggs are set.

9. Savory Breakfast Oatmeal

Who says your morning bowl of oatmeal has to be loaded with sugar? This savory breakfast oatmeal has a healthy dose of protein and you can spoon it onto a slice of toasted Schär Gluten Free Bread for the perfect finish. Try it with a poached egg instead of a fried egg to save a few calories!

Servings:

Ingredients:

• 3 slices bacon, diced
• 1 cup water
• 1 ½ teaspoons salt, divided
• ¾ cup gluten free old fashioned rolled oats
• 1 large egg
• Pepper
• 2 tablespoons dairy-free milk
• 2 tablespoons shredded dairy-free cheese

Instructions:

1. Cook the bacon in a heavy skillet until crisp then drain and set aside.
2. Bring the water to boil in a small saucepan then add the butter and 1 teaspoon salt.
3. Stir in the oats and cook for 2 to 3 minutes until tender. Cover and remove from heat.
4. Reheat the bacon skillet on medium-low and crack and egg into it.
5. Season with salt and pepper and cook until the whites have set, about 3 minutes.
6. Baste the egg with bacon grease then remove from heat.
7. Warm the dairy-free milk in the microwave then spoon the oatmeal into a bowl.
8. Pour the milk over top then add the shredded cheese, egg, and bacon.