A Good Ol’ Breakfast: Low-FODMAP Style

I have so many good memories involving special breakfasts.

Every Christmas morning that I can remember, my parents would get up early and make the best Christmas breakfast – we’re talking biscuits and gravy, sausage, bacon, scrambled eggs, pancakes…the works.

One New Year’s Eve when I was a teenager, we had the New Year’s Eve party to end all New Year’s Eve parties. We had about eighty-ninety family friends spread all over the house, and when the clock struck midnight, my Mom and several other ladies celebrated with a massive “New Year’s breakfast.” One lady got so into her cooking that she splattered pancake batter on the ceiling while she stirred.

Just a few years later, Erin and I got engaged at 12:01 a.m. on New Year’s Day of 2010 (he technically proposed as the ball was dropping at a local park…such a neat moment). His parents were hiding in the bushes taking pictures, and after I said yes, we went to IHOP for a celebratory breakfast.

The list could go on of all the special breakfasts in my lifetime, but suffice to say, I really love breakfast for many reasons…including the way it tastes.

So, when I ventured into the land of low-FODMAPs, I became determined to find the perfect “big breakfast” for special moments in my future. With a lot of trial and error, I came up with an easy assortment of breakfast foods to make the ultimate low-FODMAP feast for early risers! The hardest part is simply limiting myself to low-FODMAP portions because it all tastes so delish. As a heads up, you really have to pay attention to FODMAP limits in this meal and throughout the rest of the day, but it’s worth it. Also, the portion sizes given below are appropriate for two people so plan accordingly if you choose to go with this meal. And one last thing – I highly recommend conquering this with two cooks involved…simply so you can get it all done at the same time!

Utensils/appliances you’ll need for this meal:

  • One medium-sized skillet
  • A small mixing bowl
  • These measuring cups
  • One griddle
  • A stovetop and microwave!

The Bacon

I typically get started on the bacon first so it cooks while Erin and I make the pancakes and eggs. Keep in mind that plain ol’ bacon is low-FODMAP (thank the Lord!), but you have to really watch out for flavorings and spices on the bacon that might not be.

Ingredients you’ll need:

  • 6-8 slices of Boar’s Head Naturally Smoked Imported Sliced Bacon (We love, love, love this kind because it’s just plain bacon but tastes phenomenal. Seriously…the best bacon on the market and completely safe, too. If you’re local, you can find it at Kroger.)


  • For all you bacon die-hards out there, you’ll probably cringe when you hear this…but, hey I’m in it for ease. We always cook our bacon in the microwave. Just put several paper towels on a microwave-safe plate to catch all the grease, place your bacon on the paper towels, and then cover it with another layer of paper towels. Place the plate in the microwave for 5-8 minutes, depending on how many slices you have and how crispy you like it. That’s it!

The Pancakes

After the bacon is cooking and before starting the pancakes, preheat your griddle to 375 degrees.

Ingredients you’ll need:

  • 1 3/4 cups of Krusteaz Gluten-Free Pancake Mix (Trust me…we went through several gluten-free pancake mixes before finding this one, and these are hands-down the BEST gluten-free pancakes. They taste exactly like really, really good regular pancakes, I promise!)
  • 1 cup cold water
  • 1/3 cup unsweetened almond milk
  • 1 egg


  • Gently fold all ingredients in your small mixing bowl until batter is well combined and slightly lumpy.
  • Pour batter onto the griddle in 3-4 inch circles (you’ll get about six pancakes this way).
  • Let your pancakes cook for approximately two minutes (until bubbles appear evenly across the uncooked side), and then flip your pancakes. Cook for approximately two more minutes on the other side.

The Scrambled Eggs

Erin typically whips up the scrambled eggs while I take on the pancakes and bacon, but if you are doing this by yourself, you can always place the cooked bacon and pancakes in the oven on “warm” while you cook the eggs.

Ingredients you’ll need:

  • 4-6 eggs
  • A sliver of butter (Remember that 1 tablespoon is the low-FODMAP limit for the day, so you don’t want to add too much…especially if you plan on a little butter on your pancakes!)
  • Salt to taste
  • Optional: a little almond milk in lieu of regular milk if you like your eggs creamier. We don’t typically do this, but you can if you want!


  • Place all ingredients in your skillet over medium heat and stir continuously to desired consistency.

The Plating

Once all of your elements are cooked and plated, it’s time for the maple syrup. This part can be tricky but not too bad as long as you are careful. Only two tablespoons of true maple syrup are low-FODMAP (which I love, actually!), so sorry for the pancake syrup lovers out there…you’ve got to get the real stuff! We get Maple Grove Farms Pure Maple Syrup at Kroger (if only I could fly to Vermont, right?). It’s a Grade A Dark Amber, so the flavor is less intense than really dark maple syrup…just the way I like it.

So there it is! My simple, quick, low-FODMAP dream breakfast for special occasions (and weeknight dinners!). Enjoy!

**Like what you’ve read so far? Follow and share IBS Takes Guts for more recipes and tips for living well on the low-FODMAP diet!**

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