Lifestyle Recipes

Low FODMAP brunch tips

low fodmap brunch tips whatthefod

I am a huge huge brunch fan. My favourite Sundays are spent with friends, bloody marys and eggs benedict. Unfortunately this doesn’t go hand in hand for those on the low FODMAP diet. Not to fret though, there are cheats that can still get you enjoying those lazy Sundays.

Here are my low FODMAP brunch tips:

  • Any omelette (check it isn’t made with milk) and choose FODMAP friendly toppings such as: ham/cheese/spinach/tomatoes/cucumber/peppers.
  • A FODMAP free fry up – only order what you can eat! So bacon/eggs/tomatoes/fried potatoes. No sausages (unless they are gluten or onion free) no beans and no mushrooms.
  • Smoked salmon and scrambled eggs on gluten free bread – my personal fave.
  • Be aware of sauces – tomato ketchup and HP are both a no I’m afraid! Ketchup contains fructose and HP contains dates – who knew?! You can have mayonnaise though.
  • Gluten free porridge made with almond milk/bananas and brown sugar!

Grain Store is my personal favourite spot for brunch when out with friends. They have locations in central London and also Gatwick airport. They do a fab eggs benedict with dairy free hollandaise sauce which you can have on gluten free muffins! And even add truffle on top if you are feeling particularly luxurious.

If you have time on your hands and fancy making your own home made low FODMAP brunch, then I love almond pancakes. For a batch you need:

  • 1 cup of almond flour
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 2 eggs
  • 3/4 cup almond milk
  • 1 teaspoon vanilla extract


Whisk the eggs then add the almond milk and vanilla extract and mix.

Add the almond flour, salt and baking powder and mix until a smooth consistency occurs.

Heat a large pan (I like using coconut oil to fry these in) and pour.

Cook for approx. 3 mins before flipping (be careful they don’t flip quite as easily as wheat pancakes).

Then add your favorite low FODMAP toppings; mine are strawberries/raspberries and maple syrup!


Did you enjoy my low FODMAP brunch tips? What else would you find helpful?

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