I think that it is one of the most important things to have a satisfying and hearty breakfast to fuel your day. This is why I always make sure that my breakfast has lots and lots of healthy fats and is high in protein to keep me satiated for hours. The best part of this yummy low FODMAP, high protein porridge bowl, is that it tastes just like a dessert! Every spoonful is packed with so much flavour and it honestly tricks me into thinking I am having a vanilla pudding.
I microwave my oats because it is quicker and creates less mess than cooking oats on the stove, but feel free to make this recipe on the stove, it will work perfectly fine too! The toppings of this porridge bowl is all low FODMAP. I simply love the mix of sweetness, saltiness (from the peanut butter), and the tangy citrus. Kiwi and oranges are so high in vitamin C, helping to support your immune system and give you that morning boost to start your day!
I have to admit that this is my favourite porridge recipe of all time. 4 years ago when I became dairy intolerant is when I first started having oatmeal regularly as my breakfasts. Back then, my oats were boring, unflavoured and simple. I can confidently say that I will never go back to the dark, unflavoured days! Some may say that porridge is a ‘base for flavour’. I think that by adding flavour to your base, it takes your breakfast to the next level. This way you can even get in some extra protein! How can you go wrong?
Feel free to swap out or add in some linseeds (be cautious as large amounts can worsen IBS symptoms), hempseeds and sesame seeds, peanuts, pine nuts or pecans. I use the seeds as a way to thicken the porridge, add in protein and healthy fats. They are rich in fibre and give your bowl of porridge an extra umph to keep you fuller for longer.
Other low FODMAP toppings to try on your high protein vanilla porridge:
- Strawberries
- Coconut yoghurt
- Home made granola (recipe coming soon)
- Pecans
- Grapes
- Pineapple
- Papaya
Interestingly, I actually use this recipe for overnight oats too. I leave the freshly microwaved bowl of porridge to cool, then put it in the fridge overnight for at least 10 hours to have in the morning when I’m in a rush. I prefer cooked overnight oats compared to soaked overnight oats because I like the texture more. Also, I feel like once the oats have been heated, they somehow just taste better!
If you like this recipe, check out some of my other porridge recipes like my seeded maple protein porridge or Reece’s chocolate peanut protein porridge.
Important Tip for your high protein vanilla porridge:
Make sure you take caution when selecting the protein powder for this recipe. A lot of high FODMAP ingredients can be packed into the protein products. I always choose one with low FODMAP sweeteners (ones not ending in ‘ol’) and without a long list of ingredients. This way, I know that there is no hidden high FODMAP element that will upset my stomach.
Adding the cinnamon after microwaving your high protein vanilla porridge is a great way to avoid the cinnamon floating on top. It may seem unusual because we add in all the other ingredients before microwaving, but just trust me on this! Even by mixing the cinnamon alongside the other dry ingredients, it will still find its way to settle along the top of the waterline. To sum up, save yourself an arm workout and add in the cinnamon after microwaving!!
Ingredients:
- 1/2 cup oats
- 1 tbsp chia seeds
- 2 tbsp flax seeds
- 1 scoop vanilla protein
- 1 cup water or almond milk
- 1 tsp cinnamon
- Toppings
Method:
Step 1: add all your dry ingredients to the bowl and mix.
Step 2: add in the water or chosen dairy free milk. (I use almond milk since it my favourite low FODMAP milk) and mix with a fork or mini whisk until all lumps have gone.
Step 3: microwave for 2mins and now add your cinnamon.
Step 4: add your toppings! I use kiwi and orange as my toppings since they are my favourite low FODMAP fruits. I previously put blueberries and cherries on my morning oats but unfortunately these are high FODMAP. I always remember to also add a big dollop of PB to add in some more healthy fats and protein.
Your high protein vanilla porridge is best served fresh and hot, but will also keep in the fridge in an airtight container for 2 days. I sometimes use this exact recipe to make overnight oats.
Like with all of my other recipes, I would love for you to send pictures of your recreations over to my Instagram page TheLazyLowFODMAP. Come and join our friendly IBS social media community- I look forward to seeing there!
