So this was meant to be a breakfast, but when I discovered white chocolate in the pantry, this quickly turned into a dessert recipe instead! This gorgeous low FODMAP baked oatmeal recipe is deliciously sweet with pops of strawberry and hints of vanilla and white chocolate. It’s yummy by itself or you can add a drizzle of low FODMAP yoghurt. FODMAP note: White chocolate has a low FODMAP serving size - just make sure you divide one batch of this baked oatmeal into six servings. Gluten free note on oats: Gluten free or uncontaminated oats are not currently considered safe for people with coeliac disease in New Zealand or Australia. In the recipe below, we’ve included a strictly gluten free option that uses rice flakes (this version is super tasty too).

Hands down this was my favourite recipe of the week. I normally have a little bit of a love-hate relationship with scrambled eggs but this low FODMAP Greek scrambled egg recipe has flipped me strongly to the love side. Think fluffy eggs with tasty pops of tomato, lots of oniony flavour from the chives, and little hints of garlic infused oil (I promise it’s tummy friendly). This recipe is also super simple and only needs a handful of ingredients which makes it perfect for breakfast or a light lunch/dinner. FODMAP notes: Traditionally Greek scrambled eggs are often made with garlic - we’ve swapped this for a low FODMAP alternative and used a little bit of garlic infused oil and fresh chives. If fresh chives aren’t in season you could use dried chives instead - start with 1 teaspoon for 2 servings. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

Looking for a tasty savoury snack? These Low FODMAP Japanese Cabbage Pancakes are our new favourite! They are one of the best ways to use up leftover cabbage. They are super budget-friendly and so yummy that everyone wanted seconds. Now you might be wondering why we are using cabbage in the first place. Well, it has a Low FODMAP serving size as per the Monash University FODMAP Diet App and eating it is a great way to nourish your healthy gut bacteria while on the Low FODMAP Diet. FODMAP note: You can have up to 4 pancakes per serving if you are in the first phase of the Low FODMAP Diet. Serving suggestions: The recipe below is just for the fritters. We love serving these with sweet chilli mayo. Soy free option: These cabbage pancakes are still lovely without soy sauce. This means you can make them soy free if needed.

This easy kiwi passionfruit banana smoothie is a lovely way to fit more fruit into your day. It’s tangy and tropical and full of feel-good vibes. It’s also a fantastic option to enjoy kiwifruit if you don’t like eating it alone. FODMAP Note: This recipe contains a whole serving of low FODMAP fruit, so make sure you leave several hours before adding any additional fruit to your daily meals. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

These low FODMAP blueberry and peanut butter overnight oats make for the perfect healthy, easy and delicious breakfast. We’ve even added chia seeds to the mixture to give you an extra boost. So say bye-bye to complicated breakfasts and hello to these creamy, dreamy overnight oats. In this recipe, you can use rolled oats (the best fibre source) or if you need to be strictly gluten free, use rice flakes. If you use rice flakes, the texture will be softer, and we’d recommend making the recipe the night before and eating it the following day for best results. Prep time note: This recipe requires 5 minutes to make and 8 hours to chill in the fridge before eating.

This is the BEST go-to option when you can’t be bothered cooking but still want something tasty and nutritious. Say hello to our low FODMAP tortilla baked eggs. These only take a couple of minutes of prep and then you can let the oven do all the hard work. If you haven’t had tortilla baked eggs before then think of this as like a hybrid between a pizza and a frittata. You end up with a super delicious slice of goodness that you can eat with your hands. FODMAP note: Take care when choosing your tortilla wrap - you are looking for one made from corn/maize flour that doesn’t contain wheat flour or other high FODMAP ingredients. Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional. A low FODMAP diet does not treat a disease but may help to meet nutritional needs with reduced gastrointestinal symptoms. Monash University receives a license fee for use of the Monash University Low FODMAP Certified trade marks.

This savoury masterpiece makes an epic lunchbox filler. Say hello to our low FODMAP cheesy zucchini & carrot slice. It’s a lovely way to use up sad-looking veggies in your fridge - you could easily sub in grated Japanese/Kabocha pumpkin or parsnip. If you want to turn this dish into a light meal then pair it with a garden salad and your favourite dressing. FODMAP note on zucchini/courgette: Lots of people think courgette/zucchini is an eat freely vegetable on the low FODMAP diet, but this veggie actually needs good portion control. Just remember that 65g (2.3oz) is the low FODMAP serving size. This recipe is low FODMAP when divided into at least 3 servings. Nutrition note: The nutrition information included with this recipe is per slice.

Oh, the holiday season is coming… and that means all things cinnamon, pumpkin and spice. That brings me to glorious low FODMAP pumpkin spiced lattes. Get your coffee hit with little hints of pumpkin, a sprinkle of cinnamon, ginger, nutmeg, and a generous topping of cream. It’s like a fall party in your mouth that is perfect for the holiday season or when you just want to cosy on the couch with a snuggly drink. You might be wondering what the deal is with coffee when you have a grumpy gut? Coffee is low FODMAP but the caffeine in it can trigger symptoms for some people. If that’s you then you can turn this into a caffeine free latte by leaving out the coffee. Vegan or dairy free option option: Instead of topping with whipped dairy cream try stirring through a few spoonfuls of whipped coconut cream instead for a decadent latte. Also choose a plant based milk alternative. FODMAP note: Yip that’s right ladies and gents, whipped cream is low FODMAP and can be enjoyed in ½ cup serves. That means it’s completely okay to use a couple of spoonfuls to make a fluffy latte topping. How to make pumpkin puree: Take 125 g (4.4 oz) of Japanese Pumpkin/Kabocha Squash/Buttercup pumpkin and chop it into small cubes. Steam in the microwave with a couple of tablespoons of water for 4 minutes on high until soft, then puree with 2 to 3 tablespoons of water until silky smooth. This will make ½ cup of pumpkin puree.

Crunchy, sweet with little hints of strawberry and coconut. This homemade muesli is adored by my family. They love eating it by the bowlful with a serve of yoghurt and some milk. If they are feeling fancy they also add a few fresh strawberries on top. Gluten Free note: If you are coeliac based in New Zealand or Australia then uncontaminated oats are not considered gluten free. Consider replacing the oats with a mixture of crushed gluten free cornflakes, quinoa flakes and puffed millet instead.

Snuggle up with this beauty! My low FODMAP Mexican hot chocolate is decadent. It’s comforting with warming hints of cinnamon and chilli. AND it’s the BEST hot chocolate you’ll have this holiday season. Just FYI this Mexican Hot Chocolate isn't super spicy, however if chilli is a trigger for you, then you can leave it out. The hot chocolate mixture will still be lovely.

It doesn't get better than soft and fluffy, melt-in-your mouth low FODMAP pikelets smothered in strawberry jam and cream! This is one of my mum's favourite brunch recipes. Each year during the winter school holidays we would snuggle up around the fireplace while we pondered over our 1000 piece puzzle and snacked on pikelets. We delighted in having sticky fingers and cream smothered faces. It was childhood bliss. Somedays I wish I could stop being an adult and go back to those days! Since going gluten free due to my coeliac disease, I've been trying to perfect the art of gluten-free pikelet making. I think I've finally done it! PS for those who don't know what pikelets are (I'm not sure where you've been hiding all your life) they are like small, super fluffy pancakes. They are classic Kiwi food although our Aussie neighbours in Australia try to claim them as their own! FODMAP note: Whipped cream has a Low FODMAP serve. I know that's a game changer right? Whipped cream is Low FODMAP in 1/2 cup serves so you can enjoy it with your pikelets. If you are dairy free then these are still AMAZING with just jam so don't panic or you can swap in whipped coconut cream. Dairy free option: Use dairy free spread, a low FODMAP plant based milk, and whipped coconut cream (or you can omit the coconut cream).

Cheesy gooey goodness combined with a side of feel-good veggies. I'm in! These Low FODMAP Cheesy Broccoli & Zucchini Fritters had us drooling. What's not to love about tender pieces of broccoli and zucchini all packaged up in a cheesy batter and served with zesty lime aioli? Let's talk ingredients for a moment... The batter is super simple all you need are eggs, low FODMAP milk, a drizzle of garlic infused oil and some gluten-free flour. Here are the good bits: steamed broccoli, grated zucchini/courgette, and cheese. I LOVE cheese! You really can't beat a good cheddar but for my dairy-free friends low FODMAP vegan cheese works super well in these too (just watch out for sneaky FODMAPs). To top the fritters we made a zesty dressing using mayonnaise, lime juice, and lime zest! Cos everything is better with a dip. If you wanted to make the dressing healthier you could swap in a lactose-free plain yoghurt. You could also swap in lemon if limes aren't in season. Just remember that broccoli often gets a bad rap, but in terms of FODMAPs, broccoli florets are Low FODMAP and tummy friendly, just avoid the broccoli stalk.

Who’s ready for some golden eggy goodness? Sweet roast veggies, fluffy eggs, and chunky homemade relish. I am. This Low FODMAP roast veggie & green bean frittata was the BEST way to clean out my fridge and satisfy the foodie in me. I love how frittatas are super versatile. You can basically throw any leftover veggies you have in them. Bonus points if you have roast veggies pre-made so you don't have to spend time making those. Then tasty up the frittata with a simple relish or sauce. Dinner. Done. How do you like your frittata? Dairy note: I chucked some feta in this dish, which is a Low FODMAP cheese option, as I'm trying to make friends with dairy again. However, if you have issues with dairy you can leave out the feta and swap the cheddar cheese for vegan cheese instead. FODMAP note: Sweet potato is low FODMAP in small serves, however,​ you can swap it out for Japanese Pumpkin or more carrot. Recipe update: Please note that this recipe was updated on the 10th of March 2022 after Monash University changed the serving size recommendation for red pepper/capsicum and fresh tomatoes. We swapped the red pepper/capsicum for green pepper/capsicum and replaced the freshed tomatoes with canned tomatoes to keep the recipe low FODMAP.

This low FODMAP roast veggie & sausage breakfast casserole is absolutely delicious! It’s the perfect make-ahead low FODMAP recipe for busy work weeks. If you happen to have leftover roast veggies then you can toss those in instead of making a batch. FODMAP Notes: Make sure you choose sausages that do not contain onion or garlic. Also, check they don't contain sneaky FODMAPs like honey. If you are struggling to find low FODMAP sausages, then ask your local butcher to make some for you. The amount of sweet potato in this recipe is well within low FODMAP limits per serve.

These low FODMAP mini banana pancakes make a deliciously filling breakfast! They aren't as light and fluffy as regular pancakes, instead, I would describe them like mini slices of banana bread in pancake form. They are a tasty low FODMAP recipe by themselves or try topping them with coconut yoghurt and blueberries.

These low FODMAP pumpkin pancakes make a gorgeous brunch! They are fluffy and filling and go great with a side of bacon and banana.Vegetarian option: Serve with fresh low FODMAP fruit instead of bacon.

These low FODMAP pumpkin spiced french toast muffins make a delicious low FODMAP recipe! Plus they are easy to make, and freeze well. I love topping these muffins with a drizzle of maple syrup and they go great with a side of banana and bacon.Recipe note: These muffins work better with slightly stale bread. If you have fresh bread in your kitchen, leave it unwrapped on the bench for a couple of hours or pop into a warm oven for a few minutes.

Nothing beats a warm comforting breakfast! I love how caramelised bananas bring a lovely sweetness to this low FODMAP recipe, while the hint of cinnamon and vanilla give this breakfast a homely feel.  FODMAP Note: Common bananas are low FODMAP when they are firm (green to just yellow) in 1 medium banana serves, however they become high FODMAP quickly when they are ripe with brown spots. Gluten Free Note On Oats: If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats. Boost your fibre: If you choose to use rice flakes to make your porridge, be aware that they are lower in fibre compared to oats. You can boost your fibre by adding a tablespoon of low FODMAP nuts or seeds, or 1 teaspoons of chia seeds.