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 been updated as of December 2021.
Did you know that September is Better Breakfast Month? There are so many ways to enjoy breakfast, and we actually meal prep breakfast a lot. And today, I’ve made you a delicious low fodmap breakfast recipe that also entails chocolate for breakfast!
Yes you read that right. This chocolate quinoa breakfast bowl is a delicious fodmap breakfast idea to add to your meal planning. Plus, This recipe was one of the winners of the Nestlé Health Science recipe contest!
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.
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 that making a low fodmap breakfast recipe was so challenging?
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!
Also because of that, this may be a good breakfast for people with ibs.
The research shows that a low FODMAP diet can help with digestion difficulties and reduce symptoms of irritable bowel syndrome.
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.
How To Make ALow FODMAP Breakfast Recipe
We’re utilizing many of the ingredients above for this chocolate quinoa breakfast bowl.
Have you ever had quinoa for breakfast? It’s a great alternative to my sweet potato baked oatmeal, and since it’s a complete vegetarian protein (with all essential amino acids – the ones our bodies’ can’t make), it has an edge up on oatmeal. And makes for a high protein low fodmap breakfast.
To make this quinoa fruit breakfast bowl, we’ll start by toasting our quinoa. You can also choose to boil the quinoa like I do in my lemon herb cheesy quinoa.
I enjoy the taste of a toasted quinoa recipe, but fluffy quinoa is also pretty dreamy and works well in so many of these quinoa recipes for kids.
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 fodmap friendly breakfast with pumpkin seeds, strawberries, mint and chocolate – if you so desire. The perfect 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 annoyance of constantly feeling hungry later.
I’m going to have to set out to find more chocolate and quinoa combinations because this one is heavenly!
Why You’ll Love Dark Chocolate Quinoa 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 greek yogurt smoothie and sometimes eggs, but 80% of the time, it’s oatmeal. So, making this quinoa breakfast recipe feels so… indulgent. Something different, yet delicious.
- This is something different and unique to switch up your typical breakfast
- This is a high iron vegan recipe for breakfast, with the quinoa, pumpkin seeds and dark chocolate – plus vitamin C from strawberries to help with absorption!
- It’s colorful and high in fiber, to help with fullness, satiation, digestion and gut health!
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!
- 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.
Other optional add ins: nuts, brown sugar, maple syrup, other fruit (note; avoid cashews, apples, blackberries and peaches to remain low FODMAP)
Amount Per Serving: Calories: 490Total Fat: 21gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 11gCholesterol: 0mgSodium: 119mgCarbohydrates: 69gFiber: 9gSugar: 28gProtein: 12g
Have you tried quinoa for breakfast before?