Ever since starting the low FODMAP diet, breakfast has become the most difficult meal to manage. I’m not talking about the gut-wrenching pain of giving up weekend treats like cream cheese challah French toast, Swedish pancakes and the majority of omelet/scramble options… no, it’s the everyday fare that’s most troublesome. If, like me, you’re always busy and on the run but also at least nominally health conscious (or a fitness freak…), you were probably used to eating multigrain granola with dried fruit, bran flakes, fruit, yogurt, insert-your-own-favorite ‘healthy’ high FODMAP breakfast. Sure, there are low FODMAP alternatives but they’re either nutritionally unsatisfying (rice puffs or gluten free toast don’t register on my ‘healthy food’ radar) or time consuming (enter all delicious meat and veggie preparations such as these Turkey Cups or Pigeons). After 18 months of increasingly more desperate experiments – tomatoes with mustard, tamari rice crackers and blue cheese, anyone? – I finally found the sweet spot: green smoothies! Not the traditional, fruit-packed ones; the Squashablanca low FODMAP breakfast smoothie is a fine balance between flavor, nutrition, convenience and diet compliance. While I have never had a green smoothie pre-low FODMAP, I reckon you won’t notice much difference in flavor. Despite some understandable limitation when it comes to ingredient selection, the smoothie lends itself to variety; you can keep the core ingredients the same and rotate the fruit, veggies and flavorings based on your mood and the contents of your fridge. As an extra benefit, having a liquid breakfast makes working out in the morning much more comfortable, the smoothie does not stay in your stomach as long as solid food does and you avoid the horrible sloshing feeling when trying to make your heart beat faster at sunrise. All in all – whatever your motivation, I encourage you to give this option a whirl and see if you like it!

Oh, and one more thing: purchasing a Magic Bullet definitely helped keep the prep quick and simple, there’s no big blender to wash out and I drink the smoothie straight from the big blending cup. I’m not recommending this particular brand over any other, there are many personal blenders out there right now, but I do caution against using a stick blender unless it’s one of those super powerful 200 dollar ones. Mine is rubbish and after a few days of chewing through my smoothie, the Bullet was a godsend. Just saying.

Right, onto the recipe – I’m giving you three of my favorite options:

Low FODMAP Breakfast Smoothie

Yield: 1 portion, preparation: 5 minutes, total time: 5 minutes, difficulty: easy

Version 1: Kiwi and Cucumber

  • 1/2 cup spinach, packed
  • 1 kiwi
  • 1 medium Persian cucumber
  • 1 scoop vanilla flavored protein powder
  • 1 tablespoon ground flax seed
  • 1 cup lactose-free milk (I use coconut to keep things vegan)
  • 1/2 tablespoon Meyer lemon juice (or just peel a slice and add it in)
  • optional: sweetener (8 drops of stevia or 1/2 tablespoon of sugar) – only if the kiwi is not very ripe


Version 2: Spinach and Strawberry

  • 1/2 cup spinach, packed
  • 3 radishes, ends trimmed
  • 5 strawberries (fresh or frozen)
  • 1 scoop vanilla flavored protein powder
  • 1 tablespoon ground flax seed
  • 1 tablespoon oatmeal
  • 1 cup lactose-free milk
  • sweetener (8 drops of stevia or 1/2 tablespoon of sugar)
  • 1/2 teaspoon vanilla extract


Version 3: Banana and Oatmeal

  • 1 cup spinach, packed
  • 1 ripe banana
  • 1 tablespoon oatmeal
  • 1 scoop protein powder, either vanilla or chocolate flavored
  • 1 tablespoon ground flax seed
  • 1 cup lactose-free milk
  • 1 small pinch cinnamon


In each case, load everything into a blender and blend till smooth. DONE.

I admit that initially I had my doubts on whether a smoothie would keep me full for long, but they were entirely unfounded; I guess the combination of fiber, protein and just a touch of sugar from the fruit does the trick.

Tips: if you suffer from IBS-D rather than C, you may want to skip the flax seed. As for protein powder, I tried a few options and currently, Trader Joe’s Vanilla Flavored Soy Protein is my favorite. It tastes a bit iffy but has a really nice, silky texture; previously I used their hemp protein powder and while the flavor was better, I didn’t like the grittiness. Oatmeal is optional, I typically skip it to be nice to my SIBO or replace it with peanut butter, but once in a while I want something extra creamy. For a creamier smoothie, use frozen fruit. Finally, when it comes to sweetener, this is really a matter of preference, I tried all three smoothies with or without and all options were delicious!


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Welcome to Squashablanca!

When your love for onion rings, whipped cream latté and apple pie has to surrender in the face of a gastrointestinal war... when the world becomes a bleak place, full of chicken soup and carrots... do not despair! There's more than one sweet fish in the sea, and your culinary adventures have only just begun. I hereby present you Squashablanca, the land of plenty for people following a low-sugar version of the low FODMAP diet. Enjoy your food!

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