1 Spoon/ Breakfast/ Low FODMAP

Low FODMAP Krispy Breakfast Cereal

A light breakfast cereal, with added seeds and nuts for protein. Calcium from your fortified dairy free yoghurt or milk and packed full of antioxidants from the fresh blueberries. Enjoy!

Fibro Food Fairy

It seems to make sense that we begin with breakfast on this low FODMAP culinary adventure. Normally my go to breakfast in the summer would be a delicious bowl of muesli, gluten free of course. However, as delicious as this maybe it normally entails lots of yummy dried fruit, which are not allowed on a low FODMAP diet.

Therefore, I have come up with this easy to make breakfast cereal that, once prepared is ready to eat in a flash. If you want you can pimp it up with some yoghurt and fresh berries, alternatively keep it simple with a splash of dairy free milk (make sure you choose one allowed by the low FODMAP food fairies).

Free From Information:

• Dairy free
• Egg free
• Gluten free
• Soya free
• Refined sugar free
• Vegan

Low FODMAP Krispy Breakfast Cereal

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By Fibro Food Fairy Serves: Makes approximately 500g
Prep Time: Less than 5 minutes Cooking Time: 15 minutes

A light, delicious breakfast cereal


  • 100g organic puffed rice cereal
  • 100g gluten free porridge oats
  • 60g sunflower seeds
  • 60g pumpkin seeds
  • 100g flaked almonds
  • 2 teaspoons ground cinnamon
  • 3 tablespoons coconut oil, melted
  • 2 tablespoons maple syrup
  • .
  • Serve with dairy free yoghurt, low FODMAP fruit or alternatively dairy free low FODMAP milk such as almond milk.



Preheat oven to 170°C fan and line two large baking sheets with greaseproof paper.


In a large bowl mix all the ingredients to combine. Spread the mixture over the lined baking sheets in a thin layer.


Bake in the oven for 10 minutes. After this time take out, stir and place back in the oven for a further 5 minutes.


Remove from the oven and allow to cool completely on the tray before transferring to an airtight jar or container. Enjoy with yoghurt and low FODMAP fruit such as blueberries or keep it simple with a splash of dairy free milk.

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