Chocolate Mint Quinoa Breakfast Bowl is a healthy, low fodmap breakfast recipe and alternative to oatmeal, full of complex carbohydrates, protein, fiber and vitamins! This chocolate mint quinoa bowl with berries is dairy free, gluten free and vegan.
Note: This recipe was originally published in September, 2016. Text/photos have bee updated as of October 2019.
Did you know that September is Better Breakfast Month? So in honor of breakfast being my favorite and in my opinion, most important meal of the day, I’ve made you a delicious low fodmap breakfast recipe that also entails chocolate for breakfast!
Our most recent recipe challenge with the Recipe ReDuxers was to use low fodmap foods to create a meal, to show those with digestive sensitivities that they can still enjoy ultimate deliciousness. Who knew old Fodmap breakfast ideas were so difficult?
The reason this challenge caught my eye is because I’m starting to see more and more clients with digestive issues.
What are FODMAPs?
FODMAP is an acronym for Fermentable Oligosaccharides, Disaccharides, Monosaccharides And Polyols. They classify specific types of short-chain carbohydrates (sugars or fibers) that can trigger digestive distress in some people.
Often times, anxiety causes these individuals to avoid all foods and food categories that give them discomfort — or fear will give them discomfort — which can unintentionally minimize their nutritional intake.
What Are Some Low FODMAP Foods?
According to Monash University (a well known resource for FODMAPS), here are some “safe”, low fodmap foods that people can look to incorporate into their diets.
- green beans
- almond milk
- most cheeses
- soy milk
- dark chocolate
- maple syrup
- pumpkin seeds
Other low fodmap fruits include pineapple, cantaloupe, grapes, kiwi fruit and orange.
When I make low fodmap recipes, I usually learn towards low fodmap vegetarian recipes and this quinoa berry breakfast is no different.
This low fodmap quick breakfast comes together in 20 minutes, but even quicker if you have the quinoa premade. And no need to fear this chocolate quinoa breakfast bowl – it’s chock-full of nutrients!
The research shows that a low FODMAP diet can help with digestion difficulties and reduce symptoms of irritable bowel syndrome.
How To Make This Low FODMAP Breakfast Recipe
We’re utilizing many of the ingredients above for this vegan breakfast quinoa.
Have you ever had quinoa for breakfast? It’s a great alternative to my favorite baked oatmeal, and since it’s a complete protein (with all essential amino acids – the ones our bodies’ can’t make), it has an edge up on oatmeal.
To make this quinoa with berries, we’ll start by toasting our quinoa. You can also choose to boil the quinoa. I enjoy the taste of a toasted quinoa recipe, but fluffy quinoa is also pretty dreamy.
Then, you’ll add your almond milk, cinnamon, and salt and bring it to a boil. Reduce the heat but make sure to keep stirring so the quinoa breakfast porridge doesn’t stick to the pan.
Once all the liquid is absorbed, you’ll top your vegan breakfast quinoa with pumpkin seeds, strawberries, mint and chocolate – if you so desire. This is the perfect option for a chocolate quinoa berry breakfast.
I will say, there are several health benefits to a chocolate quinoa breakfast bowl. Dark chocolate is a source of healthy fats, plus it’s really satisfying and can help reduce that nagging hanger later.
I’m going to have to set out to find more chocolate and quinoa combinations because this one is heavenly!
What Milks are FODMAP Friendly?
Aside from almond milk, soy milk (made from soy protein) is another FODMAP friendly milk choice. Soy milk is also a great alternative because it has comparable protein content to cow’s milk, while almond milk provides barely any protein.
This post goes into more detail about dairy milk alternatives.
Cow’s milk is a high FODMAP food, so it should be avoided if you are looking to keep this as a healthy low fodmap breakfast.
Why I Love This Quinoa Berry Breakfast Bowl
For me, breakfast is usually the same thing time and time again: Oatmeal. With frozen blueberries, chia seeds, and peanut butter.
Sometimes a smoothie bowl and sometimes eggs, but 80% of the time, it’s oatmeal.
So, making this quinoa vegan low fodmap breakfast recipe feels so… indulgent. Something different, yet delicious.
I’ve seen some delicious sweet quinoa recipes but never tried them. I’m sad I waited this long, but excited to share with you why you need to try it too!
However, if you’re more in the mood for a savory quinoa breakfast bowl, some low fodmap foods/toppings you could add are eggs or tofu, feta cheese, carrots, potato and/or zucchini!
Vegan Breakfast Quinoa Is Also A Low Fodmap Snack
This quick low fodmap breakfast recipe also doubles as a dessert or low fodmap snack recipe, too.
It is also wheat, gluten-free and dairy-free, making it a great choice for those with other allergies, as well. All hail for low fodmap vegetarian recipes.
I found it pretty easy to create a delicious recipe while avoiding the high FODMAP irritants, and I think you could too!
You can see a more extensive list here about foods high and low in FODMAPs.
Can You Make This Chocolate Quinoa Breakfast Bowl Ahead of Time?
If you’re looking for an overnight quinoa breakfast, I wouldn’t necessarily suggest this because it is best fresh! Although you could prep a batch of quinoa ahead of time, and then just add the toppings the morning of to save time.
The quinoa has a nice crunch from the toastiness which sells it for me. I am now no longer a savory quinoa only kinda girl. I am in love with these flavors.
Just promise me you will eat this warm, with the melty chocolate goodness oozing out of it!
- 1 tbsp coconut oil
- ½ cup rinsed, drained uncooked quinoa
- 1 cup almond milk (unsweetened)
- 1/2 tsp cinnamon
- pinch of salt
- ½ cup blueberries
- ½ cup strawberries
- 2 tbsp mint leaves
- 1-2 squares of dark chocolate
- 2 tbsp pumpkin seeds
- Other optional add ins: nuts, brown sugar, maple syrup, other fruit (note; avoid cashews, apples, blackberries and peaches to remain low FODMAP)
- Heat small saucepan over medium heat and add 1 tbsp coconut oil. Add rinsed and drained quinoa to the pan, stirring frequently to lightly toast.
- Add almond milk, cinnamon, salt and bring to boil over high heat. Reduce heat to low and cook uncovered for 15-20 minutes, stirring occasionally so it doesn't stick to pan.
- Once quinoa absorbs liquid, turn off heat and transfer to bowl.
- Add mint, berries, pumpkin seeds and chocolate and stir to combine and melt. Microwave to melt if necessary.
This recipe was developing using low FODMAP ingredients but the recipe itself has not been tested for its FODMAP content
Nutrition Information:Yield: 2 Serving Size: 1
Amount Per Serving: Calories: 490Total Fat: 21gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 119mgCarbohydrates: 69gFiber: 9gSugar: 28gProtein: 12g
Looking for more sweet vegan dessert recipes?
Update: This recipe was one of the winners of the Nestlé Health Science recipe contest!
Have you tried quinoa for breakfast before?