Low FODMAP Banana Pecan French Toast

Ingredients

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Servings:

Banana Pecan French Toast

2   low FODMAP bread*
1   eggs
1   ground cinnamon*
0.5   dairy free spread (olive oil spread or butter)*
2   pure maple syrup*
40   banana (firm - no brown spots) (sliced)*
2   pecans (or toasted sunflower & pumpkin seeds) (crumbled)*

* See the FODMAP Tips, Dairy Tips and Gluten Free Tips for the ingredient notes above the method.

Equipment

  • large frypan

Low FODMAP Banana Pecan French Toast

PREP IN 4 MIN COOKS IN 4 MIN SERVES 1
BY ALANA SCOTT REVIEWED BY Stephanie Clairmont (RD)
FEATURED IN Breakfast, Vegetarian Options

I am super excited to share our first low FODMAP guest recipe! This lovely Banana Pecan French Toast recipe is from registered dietitian, Stephanie Clairmont, and it is the perfect way to beat mid-week breakfast boredom. For my nut free followers you can replace the pecans with toasted sunflower and pumpkin seeds instead.

More info about Stephanie:

Stephanie Clairmont, MHSc, RD is an expert dietitian who was diagnosed with IBS in 2007. Since improving her own health, Stephanie has created BeyondFODMAPs.com to share her years of experience, insight, advice, and recipes as a go-to source for reliable information and a holistic plan to help you heal from IBS and IBD. Stephanie also teaches classes within the Beyond FODMAPs Insider's Club to help those who want a step-by-step plan to better manage digestive symptoms. Stephanie loves spending time with her family, hanging with her hubby and toddler, yoga, and meditation. 

FODMAP Note: Common bananas when they are firm (unripe) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).

  • Gluten Free Option
  • Low FODMAP
  • Dairy Free
  • Nut Free
MAKE GLUTEN FREE SHOW NUTRITION

Nutrition per serve

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Calories 471
Fat 22.7g
Saturates 3.8g
Protein 15.5g
Carbs 53.8g
Sugars 16.9g
Fibre 4.8g
Salt 0.5g
Iron 4mg
Calcium 110.3mg
Calories 471
Fat 22.7g
Saturates 3.8g
Protein 15.5g
Carbs 53.8g
Sugars 16.9g
Fibre 4.8g
Salt 0.5g
Iron 4mg
Calcium 110.3mg
Calories 463
Fat 25.5g
Saturates 3.9g
Protein 11.8g
Carbs 49.2g
Sugars 20g
Fibre 6.3g
Salt 0.4g
Iron 1.9mg
Calcium 109.7mg
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  1. Place your large non-stick frypan on to warm over medium heat. Scramble the egg in a wide, flat bottomed bowl (think pasta plate) along with the cinnamon.
  2. Place the gluten free bread one slice at a time in the egg, flip to cover entire bread. Make sure each of the slices soak up all the egg so none is leftover.
  3. Add your dairy free spread (olive oil spread or butter) of choice to the frypan. Place the egg soaked bread into the pan and cook 2 to 3 minutes per side until slightly brown and toasty. Flip and cook the other side.
  4. Serve on plate with a drizzle maple syrup, sliced banana, and a sprinkle of pecans (or toasted sunflower and pumpkin seeds).

Much love & good eating,

Stephanie from Beyond FODMAPs

Buying Tips

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).

Wheat or spelt sourdough breads make good options. Also check your Monash or FODMAP Friendly apps for certified low FODMAP breads in your area. Avoid ingredients like inulin, apple or pear juice, apple fibre, concentrated fruit juices, honey, or high fructose corn syrup. Also check what flours have been used, avoid products that contain amaranth flour, lupin flour, chickpea/besan/gram/garbanzo bean flour, lentil flour or large amounts of soy flour or coconut flour especially if choosing gluten free bread.

Gluten Free Tips

Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

If you are highly sensitive to gluten, check all packaged products, processed meat (like bacon), nuts, seeds and dried fruit do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.

Dairy Free Tips

Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.