It can sometimes be tough to figure out what to eat for breakfast on the low FODMAP diet. Many pancakes, waffles and cereals are made with wheat. Lots of wheat/gluten-free cereals and granola have added high FODMAP ingredients, such as inulin and honey. Oatmeal is one nutritious low FODMAP option and I have five flavours to try on my blog. I love oatmeal, however, even I sometimes get bored of oats. When I’m craving something different for breakfast I make this Low FODMAP Quinoa Berry Breakfast Bake. It may seem weird to eat quinoa for breakfast, but trust me, it’s absolutely delicious.
Most quinoa recipes I come across seem to be savoury dishes. I’ve already shown on this blog that can make a sweet quinoa dish in my Cranberry Walnut Quinoa Salad recipe. This recipe takes it one step further and makes it into a sweet breakfast dish.
It’s hard to describe this dish, but it’s a bit like a sweet casserole. The quinoa absorbs the milk and gets fluffy. The berries add bursts of sweetness. Cinnamon, ginger and maple syrup all boost the flavour. And the eggs help to hold it all together.
Any large baking dish should work. The one I use is approximately 13 inches by 9 inches.
To make a balanced nutritious breakfast I try to include a whole grain, some fruit and a source of protein; this recipe contains all three! Quinoa is a whole grain and adds plenty of fibre. Strawberries, raspberries and blueberries are packed with tons of nutrients, including fibre and antioxidants. This dish has protein from the milk, eggs, nuts and quinoa. Fibre and protein are both filling and can help us to feel full until lunch.
One of the best parts about this recipe is that it freezes super well. After the breakfast bake has cooled I cut it into eight servings. I keep a few servings in the fridge to eat for breakfast over the next few days. The rest of the servings are packed into Ziploc bags and go into the freezer. Whenever I need a super quick and filling breakfast I pull out one serving and defrost in the microwave. A few months ago I got home from a longer vacation and our fridge was completely empty. It was so wonderful to be able to pull a healthy breakfast out of the freezer!
I usually slice this into eight servings. If you have a big appetite in the mornings, however, you could cut it into just six, it’s up to you! 1/6th of the recipe is low FODMAP.
This recipe was adapted from Greatist.
Have you ever had quinoa for breakfast?