Low-FODMAP Peanut Butter and Banana Breakfast Quinoa; Gluten-free, Vegan

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Quick, easy and so delicious.  A low-FODMAP recipe for breakfast quinoa is the perfect start to your day!

Quinoa is one of the most nutritious foods you can make.   The plant has been cultivated for over 7,000 years in South America and is a naturally gluten-free, low-FODMAP source of all 20 amino acids.  Thus it is known as a ‘complete protein source’.

One cup of quinoa contains 8 grams of protein and 5 grams of fiber, in only 222 calories!  Plus it is packed with vitamins and minerals.  My low-FODMAP recipe adds to the power of this breakfast with healthy fats from peanuts, and nutrients from the bananas.  Low-FODMAP Peanut Butter and Banana Quinoa will fill you up all morning long!

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Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Peanut Butter and Banana Breakfast Quinoa; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 4

Prep time: 20 min


  • 1 cup white quinoa, rinsed
  • 2 cups water
  • 1/3 cup all-natural peanut butter, salted or unsalted
  • 2 tablespoons pure maple syrup, plus more for drizzling
  • 1/2 teaspoon ground cinnamon, plus more for sprinkling
  • 1 medium ripe banana, sliced
  • Chopped peanuts for garnish


  • In a large saucepan, bring quinoa and water to a boil
  • Reduce heat to low, then cover and simmer until quinoa softens about 10 minutes
  • Remove from heat
  • Stir in peanut butter, maple syrup, and cinnamon
  • Place in serving bowls and top with sliced banana, then drizzle with additional maple syrup, cinnamon and chopped peanut if desired
  • Serve immediately or refrigerate in mason jars for on-the-go healthy eating

Comments Rating 5 (1 review)

6 Responses

    1. Thanks Courtney,
      Yes, bananas are low-FODMAP in servings of 1/3 banana if ripe, and 1 full banana if unripe. However, if you consume an entire ripe banana, it would be a high-FODMAP serving and could result in symptoms for you. Check out our low-FODMAP Happy Gut Guide for more information!

  1. Quinoa Breakfast

    I will hold the banana and I used almond butter instead of peanut butter!
    This will be my breakfast this week!
    Thanks for sharing.

  2. I haven’t made this yet but it sounds delicious!
    I have an intolerance to maple syrup, other suggestions for a sweetener? I usually fall back on brown sugar but not sure about the low fodmap s with that. Otherwise I end up using an artificial sweetener in the pink pack. I love oats made something like this but oats definitely do not like me so quinoa is my new oat I guess. Thank you

    1. Hi Brandy,
      Brown sugar is typically fine from a FODMAP standpoint unless consuming an extremely large amount. We haven’t tried to substitute it, but let us know if you do! Good luck 🙂

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