Looking for a protein-packed breakfast? Made with ingredients you can pull out of your freezer; this low FODMAP blueberry banana-nut smoothie is the perfect breakfast on-the-go!
Between my marathon training schedule, my family, and my job, some mornings I have to double-check my head is still attached to my body. So, having a healthy breakfast I can pull out of my freezer often feels like a small miracle.
I love this blueberry banana-nut smoothie for a few reasons. First, it tastes fantastic!! Second, because it's made of mostly frozen things. This means I don't have to worry about using up my ingredients before they go bad. Plus, fresh blueberries are pretty expensive when they're out of season! Using frozen berries means I get my daily dose of berries for a much more appetizing price.
Think this low FODMAP blueberry banana-nut smoothie sounds great, but you don't have time to try it now? Don't worry! You can PIN THIS POST for later!
Keep It FODMAP Friendly
Looking for a healthy breakfast that travels? This low FODMAP blueberry banana-nut smoothie will hit the spot! Check out the notes below for tips on keeping this recipe FOMDAP friendly!
First up, almond milk. According to Monash University, almond milk is low FODMAP in servings of 1 cup (240 g) per sitting. Monash doesn't mention a maximum serving size. You can read more about these quirky foods here.
We'll be using 1 cup of almond milk total. This serving is well within Monash's recommended range.
Next up is almond butter. The Monash app says almond butter is low FODMAP in servings of 1 tbsp (20 g) per sitting. Servings of 1.5 tbsp (32 g) or more are high in the FODMAPs fructan and GOS.
Our recipe uses 1 tbsp of almond butter for two servings. This is well within the recommended range.
We'll also be using some banana. According to the Monash app, unripe banana is low FODMAP in servings of 1 medium banana (100 g). Servings of 110 g or more are high in the FODMAP fructan. Our recipe uses one unripe banana for two servings. This is well within Monash's recommended range.
Heads up, ripe bananas are low FODMAP in servings of 1/3 of a banana (35 g). Servings of half a ripe banana (45 g) or more are high in the FODMAP fructan. If you want to use a ripe banana, remember to adjust your FODMAP math and your serving size accordingly.
Last but not least, blueberries. Monash University has said blueberries are low FODMAP in servings of 1/4 cup (40 g) per sitting. Servings of 1/3 cup (50 g) or more are high in the FODMAP fructan. Our recipe uses 1/4 cup for two servings. This is well within Monash's recommended range.
Show Your Work (FODMAP Math)
There are a ton of fructans in this recipe! Worried your FODMAPs will stack up on you? Don't panic! Check out the total servings of each FODMAP group below. If you want more information on FODMAP stacking and how to avoid it, check out my full article on FODMAP stacking here.
Fructose = 0
Lactose = 0
Fructan = 1.25
GOS = 0.5
Polyols = 0
Want to try this low FODMAP blueberry banana-nut smoothie? Don't forget to PIN THIS RECIPE for later!
Looking for a healthy breakfast you can make in advance? This low FODMAP blueberry banana-nut smoothie will hit the spot!
- 1 cup unsweetened almond milk
- 0.5 unripe banana (frozen)
- 0.25 cup blueberries (frozen)
- 1 tbsp smooth natural almond butter
Place all of the ingredients into a blender and pulse until smooth.
You might also like one of these:
Low FODMAP Strawberry Maple Smoothie Need some help getting out the door? This quick and easy strawberry maple smoothie is the perfect breakfast on-the-go!
Low FODMAP Scrambled Eggs with Dill and Feta Shake up your morning with these low FODMAP scrambled eggs with dill and feta. With a silky smooth texture and a little zip, these scrambled eggs will put some pep in your step.
Low FODMAP Crunchy Granola Looking for a breakfast that works as hard as you do? Packed with protein, fibre, and a deep, hearty flavour, this easy granola is the perfect fuel for your busy day.
If you like this post, don't forget to share it! Together we'll get the low FODMAP diet down to a science!
I’ve stopped my morning smoothies not long ago, because I read that you – especially with fruits – can’t eat 2 servings per meal.
I tried with 40g blueberries and 60g raspberries, but still had reactions sometimes, so I figured out that could be the reason?
Initially I did them with 150g berries, but with less fruit the seem to have no more taste unfortunately…
You use two fruits above, but I guess you’re below 1 serving added up…? ☺️
Thanks for a lovely blog by the way!
You can have multiple servings of fruit in one sitting as long as they add up to 1 serving of fruits. This recipe makes two smoothies which works out to half a serving of banana and half a serving of blueberries per smoothie, or 1 serving of low FODMAP fruit.
40 g of blueberries and 60 g of raspberries would work out to 2 full servings of fruit per smoothie. Since blueberries and raspberries are both high in fructans, they will stack up on each other, resulting in a high FODMAP serving of fruits. So yes, this may be one reason you experienced symptoms after eating these.