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How To Host A Gluten Free & Low FODMAP Brunch

Last updated on Jun 12th, 2019 Authored by Alana Scott     Reviewed by Anna Sloan (RD)
Gluten Free And Low FODMAP Brunch

It’s Coeliac Awareness Week here in New Zealand! Lots of you already know that I’m a coeliac and I’m five years into my gluten free journey. This year I’m super honoured to announce that I’m Coeliac New Zealand’s Food Ambassador for 2019! This June I’m helping raise awareness about coeliac disease and help fellow coeliacs love their gluten free lives. 

That brings me to today’s blog. 

What better way to celebrate my ambassadorship than with brunch! I love brunch… it’s kinda like a cross between breakfast and lunch, which means you can pretty much get away with any sort of food. It can be sweet, it can be savoury, it can be a mishmash of the two.

My brunch events tend to kinda be hodgepodge affairs depending on my mood. Sometimes they are one dish wonders like crepes, blueberry French toast, or sausage casseroles, other times they are feel good potlucks where everyone brings their best-loved brunch dish, and most often they consist of quick and easy finger licking titbits that I’ve pulled together at the last minute (cos let’s face it I’m often not that organised!).

Before we dive into the round up here’s some things you need to know. To help support Coeliac New Zealand do their amazing work, I’ve included some of their awesome sponsors in this post. For complete transparency, I want you to know that I haven’t been paid by these sponsors and my ambassadorship is unpaid. Also if you are just on the low FODMAP diet then you don’t have to eat strictly gluten free – find out more info here.

Okay so now we’ve got the formalities out of the way let’s crack into this last minute gluten free & low FODMAP brunch recipe round up!

Gluten Free & Low FODMAP Brunch Recipes

Classic Brunch Options

Blueberry French Toast Bake

You can prep this beauty the night before and then just pop it in the oven the morning of your brunch. It’s the best way to transform leftover gluten-free bread into something delicious! Serve it hot with a drizzle of maple syrup and a side of bacon.

Get the recipe: Blueberry French Toast Bake

Low FODMAP Roast Veggie & Sausage Casserole

Breakfast casseroles are a winner in my household and LOVED by the boys who often want an alternative to something sweet. This one features sweet roast veggies and savoury sausages. Sausages often contain sneaky gluten so if you are a coeliac make sure you choose a certified gluten free option.

Get the recipe: Low FODMAP Roast Veggie & Sausage Casserole

Gluten Free Crepes with Lemon Curd & Passionfruit

Crepes are a traditional brunch recipe in my family! We LOVE them with caramelised banana and ice cream, topped with stewed fruit or my personal favourite smothered in homemade lemon curd and passionfruit. This gorgeous gluten free crepe recipe is featured in my brand new cookbook The Gut Friendly Cookbook.

Low FODMAP Pumpkin Pancakes

Did someone say pancakes? I like to sneak extra veggies into recipes where I can and these pumpkin pancakes are no exception. They are fluffy, filling and oh so delicious with hints of cinnamon, nutmeg and ginger. Countdown’s Free From Gluten Free All Purpose Flour helps give these pancakes just the right consistency.

Get the recipe: Low FODMAP Pumpkin Pancakes

Magic Veggie Fritters with Aioli 

Tasty veggie packed hashbrowns served with a side of low FODMAP aioli… Yes please! These little gems are a hit with my veggie friends and go great with a range of simple sides like oven grilled cherry tomatoes, sauteed green beans, and pan toasted seeds or nuts.

We whip up aioli using mayonnaise (vegan if needed), lemon juice, garlic infused oil and black pepper.

This magic veggie fritter recipe is available exclusively in The Gut Friendly Cookbook.

Good Ol’ Fry Up 

Sometimes you just can’t beat a good old fry up for brunch! Think crispy bacon, eggs, sauteed spinach and cherry tomatoes. I’m drooling. The best part about a fry up is you can create a range of options and then people pick and choose their favourites.

You can even fancy things up a bit by popping a relish on the table. I love adding my simple tomato relish or you can grab something from the supermarket. Make sure you check all labels for trace gluten if you are cooking for a coeliac.

Finger Licking Sharing Plates

Pikelets with Jam & Cream

Mini pancakes aka pikelets topped with strawberry jam and a little dollop of cream. Heaven. I love gathering around the table and sharing these with friends. It’s ridiculously easy to make pikelets using pantry staples. Here’s what you need for the batter:  1 & 1/4 cup Countdown Free From Gluten Free Plain flour, 3 tsp GF baking powder, 2 tbsp white sugar, 3/4 cup of milk (low FODMAP as needed), 1 egg, and 3/4 tsp vanilla essence. Whisk the dry ingredients together, mix through the wet ingredients, then cook like little pancakes.

FODMAP note: Whipped cream is low FODMAP in 1/2 cup serves.

Salmon & Cream Cheese On GF Blinis

You can’t really go wrong with cream cheese and salmon! Blinis are little pancakes that are served cold just make sure you make them with gluten free flour. Alternatively, you could make crostini using gluten free bread cut into little circles, brushed with garlic oil & butter and then baked until crunchy. Top with cream cheese, smoked salmon and then garnish with capers or fresh herbs (we love dill or fennel).

FODMAP note: Cream cheese is low FODMAP in two tablespoon serves so just watch your portion size if you have issues with lactose.

Gluten Free Banana Bread

For me, banana bread is definitely an any time of day food. It doesn’t get any better than fluffy slices of warm banana bread smothered in butter. If you are feeling lazy then grab a packet of Bakels Gluten Free Banana Bread Mix or you can make my low FODMAP Banana Bread. Bonus is that any leftover baking can be popped into the freezer and enjoyed at a later date.

Gluten Free Crostini with Basil & Cherry Tomatoes

Crunchy bread + Ricotta + Cherry Tomatoes + Basil. Oh so fresh and tasty… and takes about ten minutes to whip up. I toast my gluten free bread in the oven after I’ve brushed it with butter. I tend to add a drizzle of garlic infused oil and a sprinkle of dried chives to the ricotta. Then spread it on the toasted bread and top with sliced cherry tomatoes and basil. A tasty plate to share!

FODMAP note: Ricotta is low FODMAP in 2 tablespoon serves.

 

Gluten Free Chicken Nuggets with Dipping Sauce

Really there is a five-year-old trapped in all of us and my five-year-old self LOVES to eat chicken nuggets! They are always a hit and if you are short on time you can grab them straight out of the packet. We used Inghams Gluten Free Chicken Nuggets, however, if you are new to the low FODMAP diet you’ll need to grab a brand that doesn’t contain onion or garlic powder until you’ve tested fructans.

Cook the nuggets until golden then serve with a dipping sauce. I made a low FODMAP spiced sriracha sauce: 1/4 cup mayonnaise, 2 tsp lemon juice, 1 1/2 tsp of gluten free sriracha sauce. Mix until well combined. This sauce feeds about six people.

Fun Drink Ideas

Make A Batch of Blueberry Smoothies

Nourish your guests with a breakfast smoothie packed full of antioxidents. I love how blueberry smoothies are vibrantly coloured and oh so tasty. Save time by prepping the ingredients in advance and have them sitting in the freezer. Then just add your milk of choice and blend! You can also save your budget by using frozen blueberries instead of fresh.

Get the recipe: Low FODMAP Blueberry Smoothie

Strawberry Mimosas

Turn your brunch into a champagne breakfast with this gorgeous number! My strawberry mimosas are a lovely light drink to celebrate with and are loved by my girlfriends!

 

Get the recipe: Low FODMAP Strawberry Mimosas

Lemon Ginger Maple Tea

There is something so comforting about wrapping your hands around a hot cup of tea while chit-chatting to your friends. My low FODMAP and gluten-free go-to is my soothing lemon ginger maple drink. You can make the syrup in advance to save time on the day. Just store the syrup in the fridge so you can have delicious hot drinks on tap!

 

Get the recipe: Lemon Ginger Maple Drink

Homemade Mint Lemonade

This drink tops my brunch beverage list! Homemade lemonade is like a cool kid at a party, it keeps everyone happy and feeling good. I love how this lemonade is tart but also sweet and has magical hints of mint. 

 

Get the recipe: Homemade Mint Lemonade

Avoiding Cross-Contamination

If you are a coeliac then avoiding cross-contamination is a big deal! Even one crumb of gluten can start doing damage so it’s important that cross-contamination is avoided during food prep, cooking and food storage. If you are just on the low FODMAP diet then you don’t need to worry about cross contamination.

Are you ready to take control of your gut symptoms?

YES I WANT TOO!

No thanks, my gut is perfect.

Quick tips for avoiding gluten contamination:

  • Wash all prep surfaces, pots, pans, plates and chopping boards in hot soapy water before cooking
  • Make sure all ingredients are gluten free.
  • Check you haven’t contaminated products before you use them. For example, sugar is gluten free but can become contaminated if you use the same cup to measure out wheat flour or oats, then used it again to scoop out sugar without washing it in between. If in doubt always open a new packet.
  • When toasting bread use a dedicated gluten free toaster or toast it on a tray in the oven.
  • Don’t prep gluten containing foods and gluten free foods at the same time.
  • Store your gluten free foods in separate containers in the fridge.

Final Thoughts

After writing about so many drool-worthy recipes I’m now hungry! Just because you are gluten free or low FODMAP doesn’t mean you need to miss out on sharing brunch with your friends or family. So get organised, invite your friends over and get cooking! PS if you need more recipes don’t forget we have an amazing Recipe Club that has over 600 low FODMAP and gluten free options.

Author: Alana Scott

In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More

Professional Reviewer: Anna Sloan (RD)

Anna Sloan is a FODMAP trained Registered Dietitian in New Zealand. She works as a Registered Dietitian and nutrition consultant at Nutrition Connection. Her many years of experience allows her to provide specialised advice for coeliac disease, irritable ... Read More

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Alana Scott

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Feb 26

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End of summer veggies are the best and these roasted eggplants are call my name right now.

These are super simple too - roast the eggplant in oil, salt and pepper until golden and tender. Smother in golden sunshine tahini sauce and sprinkle with toasted seeds.

If you are low FODMAP the 1 small-medium eggplant = 4 servings.

Sunshine tahini dressing:
1 tsp garlic infused oil
1.5 tsp gluten free soy sauce
1 tbsp olive oil
1 tbsp lemon juice
2 tbsp water
3 tbsp tahini
1/2 tbsp pure maple syrup

Place in a jar and shake until well combined.

This recipe is part of our premium FODMAP recipe club (along with 700+ other low FODMAP recipes).

#lowfodmap #fodmap #roastedeggplant #aubergine #vegan #seasonalfood #glutenfreeliving #coeliac #foodintolerances #food52 #inmykitchen #nutfree #nutrition #plantbased

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Feb 22

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I'm stuck at the office and I'm staving! Definitely didn't pack enough snacks today... if I could I'd be drinking this right now.

Give me a ❤️ if you want to be drinking this too. Say hello to my low FODMAP strawberry and rhubarb smoothie.

Strawberries and rhubarb make the best smoothie buddies. It might sound like an odd combo but the tanginess of the rhubarb pairs super well with the sweetness from the strawberries to create a refreshing and vibrant drink.

1 serve 👇

🍓140 g (1 cup)fresh or frozen strawberries
🍓60 g (1/4 cup)stewed rhubarb
🍓250 ml (1 cup) low FODMAP milk 
🍓2 tsp pure maple syrup (add to taste) 
🍓1/2 tsp vanilla essence
🍓6 ice cubes (use if you are using fresh strawberries)

METHOD
Slice the strawberries in half, be super careful doing this if they are frozen. Place all the ingredients in the blender. Add the ice cubes if your strawberries aren’t frozen.

Blend until smooth. Taste and add a little bit more sweetener if it’s too tangy. The tanginess will depend on your stewed rhubarb (ours wasn’t sweetened).

Pour into your favourite glass and enjoy! 

FYI this recipe is also in our premium recipe club.

#lowfodmap #vegan #strawberries #rhubarb #strawberrysmoothie #fodmap #dairyfree #foodintolerances #ibsdiet #bloatfree #happytummy #nutrition #goodfood #fodmapfriendly #foodphotography #lowfodmapdiet #coeliac #glutenfreelife #foodblogger

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Feb 13

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It’s brunch time! It’s also Valentine’s Day so I thought I’d treat my man to a cooked breakfast. Say hello to my Greek scrambled eggs.
 
Serves 2:

1 medium-sized ripe tomato (diced or grated)
1 tbsp fresh chives (finely chopped)
1 tbsp fresh parsley (finely chopped)
2 tsp garlic infused oil
2 tsp olive oil 
3 eggs (beaten)
Salt and pepper

Fry the diced tomato in the garlic infused oil for 2 to 3 minutes until the liquid reduces. Then add the olive oil, chives and parsley to the pan along with the beaten eggs. Season with salt and pepper. Move the egg mixture gently around the pan for 1 to 2 minutes until the eggs are cooked to your liking.

Serve on toast of your choice (we used gluten free bread). Enjoy!

Do you have a favourite brunch meal? Tell me below 👇

#FODMAP #brunch #valentinesday #lowfodmap #glutenfreerecipe #coeliac #foodintolerances #glutenfreelife #brunchdate #lowfodmaprecipe #dairyfree #foodphotographer #inmykitchen #scrambledeggs #eggs #breakfast #glutenfree

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Jan 29

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Who loves eating the rainbow for dinner? 🙌 I do! 

It's hot here at the moment which means rice paper rolls make a refreshing low FODMAP dinner option.

I love that you can prep all of the ingredients in advance so you don't have to slave over a hot stove in the evenings.

What's your go-to summer meal?

P.S. You can get the recipe on alittlebityummy.com or follow my profile link.
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#lowfodmap #vegan #ricepaperrolls #seasonaleats #fodmapfriendly #vegetarian #foodintolerances #fodmapfriendly #fodmap #coeliac #glutenfreerecipe #lowfodmaprecipe #foodblogger #foodphotographer

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Jan 28

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I have exciting news! I’m incredibly honoured to announce that I’ve been nominated as a semi-finalist for the 2021 Young New Zealander Of The Year award.

It’s a privilege supporting people with Irritable Bowel Syndrome and other gut issues and I can’t wait to see what 2021 brings.

I also want to say thanks to the team behind the New Zealander of the Year Awards for making these awards possible.

@nzeroftheyear @kiwibanknz 
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#newzealanderoftheyear #nzeroftheyear #lowfodmap #coeliac #irritablebowelsyndrome #digitalhealth #telehealth #healthcare #fodmap #nutrition #guthealth

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Jan 18

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You know what I miss? Berry Bliss Muesli. It's crunchy and delicious with little pops of strawberry... I'm making a coeliac friendly version of this very soon.

In the meantime give me a ❤️ if you want to try this gorgeous low FODMAP version. I make this for my mum and she absolutely adores it!

Recipe on alittlebityummy.com or follow my profile link.

I'd also love to know what your favourite breakfast is so let me know in the comments 👇
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#lowfodmap #breakfast #strawberries #granola #muesli #birchermuesli #goodfood #vegan #lowfodmaprecipe #foodblogger #inmykitchen #fodmapfriendly #dairyfree #foodintolerances #fodmap
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