5 Easy Low FODMAP Recipes To Make!

These are 5 of my favorite low FODMAP recipes! Easy to make, promote good gut health, help ease bloating and inflammation, and all DAMN delicious. It can be so hard and intimidating when transitioning to a new diet, at least, that's how it was for me. I thought it had to be boring and monotonous, but add a little spice and you can be eating delicious AND nutritious every single day. Here are five of my favorite breakfast recipes and/or mid-morning snacks!


1. Peanut Butter Chai Breakfast Cake (GF, DF, Vegan, Refined Sugar Free)

What you will need:

- 2 cups GF all purpose flour

- 1/2 cup coconut sugar

- 1 scoop peanut butter protein

- 2 tsp chai spice

- 1 tsp baking powder

- 1 tsp baking soda

- 1 or 2 tsp chai spice mix

- 1 & 1/3 cup almond milk

- 1/4 cup coconut oil, melted

- 1 tsp vanilla extract


Directions:

- Preheat oven to 400F.

- Mix dry and wet ingredients separately and then add wet to dry.

- Mix again until combined.

- Pour into lined baking tin and bake for 15 minutes or until toothpick comes clean.


"Frosting" Topping:

- 1 cup coconut yogurt or Greek yogurt

- 2 tbsp peanut butter

- 2 tsp maple syrup

- Mixed together and spread over top

2. Blueberry Muffins with a Lemon Coconut Yogurt Brown Sugar Glaze

What you will need:

- 1 & 3/4 cup GF 1:1 Baking Flour

- 1 scoop vanilla protein

- 1/2 cup coconut sugar

- 2 tsp baking powder

- 1/2 tsp salt

- 1/2 cup coconut oil

- 1/2 cup almond milk

- 2 eggs

- 1 cup fresh blueberries


Directions:

- Preheat oven to 350F.

- Mix dry ingredients together in a bowl besides coconut sugar.

- Then in a separate bowl mix coconut sugar with wet ingredients.

- Pour into dry and mix again.

- Fold in blueberries.

- Bake for 18 minutes.


Optional Glaze:

- 1 plain coconut yogurt cup

- 1 tsp brown sugar +1/2 small lemon squeezed mixed together and poured over

3. Lemon-Lucuma Poppy Seed Donuts (GF, DF, Refined Sugar Free, Antioxidant-rich)

What you will need:

- 1 & 1/2 cups gf 1:1 baking flour

- 1/2 cup coconut sugar

- 4 tsp poppy seeds

- 1 tsp @shopkarenberrios lucuma powder (code: NIKKI20)

- 1 tsp baking powder

- 1 egg or flax egg

- 6 tbsp almond milk

- 1/2 lemon, juiced & zested

- 1/2 tsp vanilla extract


Directions:

- Preheat oven to 375F.

- Mix all ingredients together and pour into lined donut pan.

- Bake for 10-12 minutes.


Icing:

- 1 plain coconut yogurt cup

- 1/2 lemon, juiced

- 1 scoop vanilla protein powder

After donuts have cooled for 5-10 minutes, dip in icing.

4. Blended Brownie Batter Chia Pudding (GF, DF, Vegan, Refined Sugar Free)

What you will need:

- 2 tbsp @shopkarenberrios chia seeds (code: NIKKI20)

- 1/2 tbsp ground flax seeds

- 1 cup almond milk

- 1/2 cup frozen papaya

- 1 tbsp @jot coffee

- 1 tbsp cacao powder

- 1 scoop chocolate protein


Directions:

- Take 2 tbsp chia seeds + 1/2 tbsp ground flax seeds soaked in 1/2 cup almond milk overnight.

- In the morning blend with another 1/2 cup of almond milk + 1/2 cup frozen papaya + 1 tbsp @jot + 1 tbsp cacao powder + 1 scoop chocolate protein

5. Chocolate Funky Monkey Protein Bars (GF, DF, Vegan, Peanut Free, Refined Sugar Free)

What you will need:

- 2 bananas, mashed

- 1/2 cup sunflower seed butter

- 1/2 cup maple syrup

- 3 tbsp coconut oil, melted

- 2 cups gf rolled oats

- 2 scoops chocolate protein powder

- 1/2 cup dark chocolate chips

- 1/4 cup walnuts, chopped

- 1/4 tsp sea salt


Directions:

- Preheat oven to 350F.

- Mix wet and dry ingredients together separately.

- Add wet to dry and mix again.

- Pour into lined baking dish.

- Bake for 20-25 minutes.

- Let cool completely before cutting into bars

I hope you enjoy some of my favorite low FODMAP recipes and be sure to let me know which ones you love the most! I just want to let you know we are in this together. Us IBS gals gotta stick together! Sending so much love, joy, & healing your way!

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