Super Breakfast Shake (Low FODMAP)

10 Minutes prep • Low FODMAP • Gluten-free • Lactose-free • Serves 1 • Ok to make ahead: Steps 1-3

I’m not a huge fan of blending food before eating it because the whole food makes us work a little harder to digest it which slows down the rate at which our body accesses ingredients that might raise our blood sugar for example. Even so, it’s a great way to add protein, fiber, vitamins, and minerals to your diet and some of you just really enjoy a blended shake! So I created a recipe that would be low in FODMAPs and full of delicious ingredients to nourish your body without adding FODMAP triggers to the start of your day.

Ingredients

3/4 - 1 cup unsweetened macadamia nut milk, almond milk, coconut milk, coconut yogurt, or other low fodmap milk or lactose-free yogurt

1 scoop Low FODMAP protein powder (I like Naked Pea protein - see notes below)

OR 2 tablespoons hemp seeds (for protein)

1 teaspoon (or more) coconut oil to add fat for satiation and slow the absorption of the sugar

1/2 cup of fruit such as pineapple, banana (not overripe), strawberries, blueberries, raspberries (frozen or fresh) or some combination of fruits

1/2 - 1 cup leafy greens such as spinach (optional for added vitamins/minerals, organic if possible)

Pinch microgreens (optional for added plant variety and flavor - I like arugula, kale, or radish greens)

1/4 - 1 scoop Resistant Starch Fiber (optional—let me know if you’re interested in ordering this amazing fiber supplement at a discount)

OR 1 tablespoon chia seeds (optional for added fiber)

1 tablespoon unsweetened shredded coconut (optional for added flavor)

1 tablespoon almond butter or peanut butter (optional for added protein and fat)

Directions

(1) Prepare: Chop any large fruit, such as pineapple, into smaller chunks. Wash your leafy greens.

(2) Blend: Put all ingredients except the leafy greens in your blender and blend until smooth. Add more “milk,” water, or a bit more unfrozen fruit if it’s too thick, and blend until combined. 

(3) Add the optional greens: Add the greens and blend until combined.

(4) Serve: Pour into a tall glass or mason jar (for a great “to-go” container) and enjoy a delicious, protein, fiber, and vitamin-rich shake.

Regarding Pea Protein 

Pea protein is isolated from ground yellow peas. It is naturally rich in quality protein, as well as iron. One serving will typically give you 15 grams of protein, which is close to the recommended amount of protein per meal, for most individuals. Many with IBS are concerned about pea protein because peas can be high FODMAP, but Monash University shows one serving of pea protein to be low FODMAP!

Here are some pea proteins that I would recommend: 

Naked Pea Protein Powder (unsweetened)

Naked Seed Protein Powder (unsweetened)

If you really don’t like the taste of the unsweetened pea protein, you can add a tablespoon of maple syrup, or use a protein that has some sweetness such as:

HUM Pea Protein Powder (Vanilla - sweetened with Stevia)

Drink and enjoy every sip because you can!

Have a question you’d like to have answered? Email me at hello@ibsgamechanger.com

Link note: This post may contain affiliate links for you to easily purchase items that are linked. I may earn a small commission from qualifying purchases but none of this costs you a thing so feel free to use the links! In addition, for some items, I have provided a special discount code for IBS Game Changers so be sure to use the code when you purchase an item to get the discount that has been arranged just for you.

More Deliciously Low FODMAP™ breakfast recipes