Low GI, GF, Low FODMAP – Chocolate & Banana Breakfast Pudding

This breakfast recipe is perfect for those following the low FODMAP diet and also for those with polycystic ovary syndrome who need a low GI diet.

I personally love this breakfast option because I have coeliac disease and PCOS – meaning that I need a low GI, high protein, gluten free breakfast. If this wasn’t enough, I also have an egg allergy and react to oats = nightmare!

This Smooth Chocolate Breakfast Bowl is the perfect compromise – low GI, high protein, gluten free AND low FODMAP.

chocolate bowl



  • 1 scoop of chocolate whey protein isolate (check sweeteners are low FODMAP).
  • 1 tablespoon of no added sugar peanut butter.
  • 125g of plain soya yoghurt.
  • 80g banana.


  1. Mix the protein powder and yoghurt together.
  2. Chop the banana and add to the top.
  3. Swirl in some peanut butter.


Modifying The Recipe

Although this recipe has been specifically designed for a few different needs, you can modify it if you want to.

Those, not following the low FODMAP diet, please feel free to change the nut butter to one of your choice. Or why not even add whole nuts on top?

If you are trying to increase your fibre intake, another suggestions would be to add golden linseed to the top of this pudding. Golden linseeds will form a gel in your bowel helping you open your bowels. Just be sure to drink a glass of water alongside your breakfast!

Wary Of Protein Powder?

Many people can be wary of using protein powders, but actually there is nothing to be scared of. Protein at breakfast can keep blood sugars under control and leave you feeling fuller for longer. Protein powder is extremely versatile as you can just add it to cold or hot breakfasts.

Usually, we would get protein at breakfast from meats which contain saturated fat and in some cases high salt levels. Used properly, protein powder, can be a much healthier option at this time of the day.

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