Low FODMAP Chocolate Millet Porridge
Ingredients
MAKE GLUTEN FREEServings:
Chocolate Millet Porridge
200
hulled millet*
250
low FODMAP milk*
375
boiling water
0.125
salt
To Serve
250
low FODMAP milk*
5
cocoa powder (unsweetened)
3
pure maple syrup (optional)*
90
banana (firm - no brown spots) (30g or 1.06oz per person)*
9
fresh strawberries (3 per person)
Equipment
- large saucepan
Low FODMAP Chocolate Millet Porridge
Who doesn’t love chocolate for breakfast?! I am a self-confessed chocolate addict, and this low FODMAP chocolate millet porridge satisfies my cravings while keeping breakfast healthy.
This breakfast is filling and absolutely delicious. You can also use the flavourings in this low FODMAP recipe to tasty up rice porridge or quinoa porridge.
I love keeping this low FODMAP recipe simple by pairing it with a serving of low FODMAP fruit. To keep your breakfast interesting throughout the week you could also add a safe serving of dried shredded coconut, or top with a dollop of peanut butter and some crunchy pumpkin seeds.
Breakfast can be hard on the low FODMAP diet, so if you need some more ideas don’t forget to check out my collection here.
FODMAP Note: Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Chocolate Millet Porridge
200
hulled millet*
250
low FODMAP milk*
375
boiling water
0.125
salt
To Serve
250
low FODMAP milk*
5
cocoa powder (unsweetened)
3
pure maple syrup (optional)*
90
banana (firm - no brown spots) (30g or 1.06oz per person)*
9
fresh strawberries (3 per person)
Equipment
- large saucepan
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
399
Fat
5.3g
Saturates
0.9g
Protein
9.3g
Carbs
81g
Sugars
18.7g
Fibre
9.4g
Salt
0.2g
Iron
3.2mg
Calcium
235.6mg
Calories
345
Fat
5.2g
Saturates
1g
Protein
9.5g
Carbs
67.9g
Sugars
11.2g
Fibre
9.2g
Salt
0.2g
Iron
3.3mg
Calcium
345.6mg
Calories
400
Fat
5.3g
Saturates
0.9g
Protein
9.4g
Carbs
81.3g
Sugars
18.7g
Fibre
9.6g
Salt
0.2g
Iron
3.3mg
Calcium
236.3mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- Cooking Tip: To make mornings easier, you can cook the millet in advance and reheat it with low FODMAP milk in the morning (see cooking notes).
- Toast the millet seed in a saucepan over medium high heat, for about 2-3 minutes until it starts to go golden. Add the low FODMAP milk and boiling water. Throw in a pinch of salt. Then cover and bring to a simmer. Then turn down the heat to the lowest setting and allow to simmer for 15 to 20 minutes, until most of the liquid absorbs and the millet is soft.
- Peel and slice the banana, and cut the strawberries into quarters.
- Once the millet is cooked you can then stir through more low FODMAP milk until it is creamy. Stir through the unsweetened cocoa. Divide between bowls and top with the strawberries, banana and a drizzle of pure maple syrup. Enjoy!
- Notes for cooking millet the night before: Complete step one in the method. Store the millet in an air tight container in the refrigerator. In the morning break up the millet using a fork. Transfer to bowls and add your low FODMAP milk. Heat in the microwave until warm. Then stir through the cocoa powder and low FODMAP fruit. Drizzle with maple syrup.
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).
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
Gluten Free Tips
Millet is naturally gluten free. Just check it hasn't been processed in a factory containing gluten if you have coeliac disease.
Dairy Free Tips
There are no dairy free tips for this recipe.
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: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
