Mornings are when most low FODMAP plans wobble. You're rushed, you're hungry, and the quickest options — a milky cereal, a high street pastry, a sugary granola — are often the ones most likely to leave you bloated by 10am. The fix is a handful of go-to breakfasts you can make in minutes or prep ahead. Here are the best.
Make-ahead breakfasts (zero effort on the day)
Overnight oats. Oats, plant milk and a scoop of protein, left in the fridge overnight. Grab and go. Try our overnight oats recipe as a base.
Chia pudding. Stir chia seeds, protein and plant milk together at night for a thick, creamy breakfast by morning — our strawberry-peanut chia pudding is a good one.
Baked oats. Bake a tray at the weekend and you've got four portions ready for the week.
Five-minute breakfasts
Protein porridge. A bowl of oats with a scoop of That Protein stirred through — our Double Choc Protein Porridge is FODMAP Friendly certified and ready in minutes.
A protein shake or smoothie. Blend Blissful Brown Rice & Raw Cacao (FODMAP Friendly certified) with almond milk and a firm banana. Done in 60 seconds.
Sourdough toast with peanut butter and a few strawberries — traditional sourdough is easier on sensitive guts than standard wheat bread.
What to skip in the morning
Watch out for honey, large servings of regular wheat cereal, milky lattes (lactose), and granolas containing inulin, chicory root or dried fruit. These are classic morning triggers.
The trick is prep
Spend ten minutes the night before and your morning runs itself. For the full picture, see our beginner's guide to the low FODMAP diet and shopping list.
Browse the full range at thatprotein.com — free UK delivery on orders over £30.
This article is for general information and isn't medical advice. If you have IBS or any digestive condition, please consult your GP or a registered dietitian.