Looking for an easy breakfast idea you can make in advance? How about a freezer-friendly breakfast burrito?
Morning is… not my thing. Honestly, I'm basically brain-dead until about 10 AM. But in some terrible genetic mix-up, my body can't function without a solid breakfast. So what's a hungry zombie to do?
My solution so far, has been to stockpile breakfast foods I can make in advance. That way I have access to healthy and filling breakfasts during a time of day when my maximum mental capacity is whining “coffee” and “no talking” while wearing my PJ bottoms inside out.
So if you're looking for something to launch your day with minimal to no effort, you should also be excited about these super easy low FODMAP breakfast burritos!
This recipe is freezer friendly! So I like to pop the filling in the slow cooker on the weekend and then freeze it in single servings. If you store the mix in an air-tight freezer-proof container, it will stay tasty for up to 3 months in your freezer.
I like to freeze my wraps as well, so I don't have to worry about having fresh ones on hand. They last a similar amount of time in the freezer, so you'll be good to go whenever it feels like a breakfast burrito kind of day.
To thaw your burrito, leave it in your fridge overnight or just pop it in the microwave in the morning. Feel free to add fresh toppings like low FODMAP salsa, shredded lettuce, fresh tomatoes, a low FODMAP serving of avocado, or whatever else sounds good to you.
If you're a zombie like me, though, please ask a fully-awake adult to help you!
Keep it FODMAP friendly
Start your day on the right foot with one of these savoury low FODMAP breakfast burritos! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, breakfast sausages. Since pork is a protein, it doesn't have any FODMAPs. But you'll need to check the label for other high FODMAP ingredients like onion, garlic, or “spices” which may not be low FODMAP.
If you like having sausage for breakfast, check out my low FODMAP breakfast sausages! You can make these in advance and enjoy them all week long. Or you can make a fresh batch and pop them in your slow cooker.
Heads up, I used my recipe to calculate the FODMAP math below. My recipe has no FODMAPs, so it won't add anything to your FODMAP load.
Next up is potatoes. According to Monash University, potatoes don't have any FODMAPs. So you can add a few extra if you want to stretch the filling so you get more servings.
You can also swap the potatoes for frozen hash brown or breakfast potatoes as long as they don't have any high FODMAP seasonings added. Just make sure they're thawed before you add them to the slow cooker.
Next up, milk. If you're in the elimination phase of the program, you'll need to use lactose-free milk. The instructions say 2%, but you can use whatever you have on hand.
We'll also be using cheddar cheese. According to Monash, hard cheeses like cheddar and mozzarella are low FODMAP in servings of 1/4 cup (40 g) per sitting.
But this is based on dietary recommendations, not FODMAP content. Monash has determined that hard cheeses only have trace amounts of FODMAPs, so they won't add anything notable to your FODMAP load.
Next up eggs. Just like meat, since eggs are a protein, they won't add anything to your FODMAP load.
Last but not least, tortillas. Monash hasn't listed tortillas in the app, yet, so I calculated this based on their recommendation for gluten-free bread.
According to Monash, gluten-free bread is low FODMAP in servings of 2 slices (52 g) per sitting. The average 6″ tortilla is around 34 grams, so you should be good to go.
Remember, unless you have celiac disease, we're trying to manage the FODMAP fructan, not gluten itself.
Wondering how these easy low FODMAP breakfast burritos stack up? Check out the notes below to see how many servings of each FODMAP group are in one burrito.
You can learn more about FODMAP stacking and how to avoid it here.
- Fructose = 0.6
- Lactose = 0
- Fructan = 0.6
- GOS = 0
- Polyol = 0
Want to try this tasty recipe? Don't forget to save it for later!
Breakfast is saved with these savoury low FODMAP breakfast burritos!
- 12 oz low FODMAP breakfast sausage, cases removed
- 3 Yukon gold potatoes, chopped into small cubes
- 2 cups sharp cheddar cheese, shredded
- 12 lg eggs
- 1/2 cup lactose-free milk, 2%
- 1/4 tsp salt
- 1/8 tsp freshly ground pepper
- 12 6″ low FODMAP tortillas
- Heat up a large frying pan over medium heat. Add the sausage (without the casings) and scrabmle-fry until the meat crumbles and is cooked through. Drain any excess fat.
- Grease a 4 qt slow cooker and add the chopped potatoes, cooked sausage, and cheese.
- In a large bowl, whisk together the eggs, milk, and salt and pepper. Then pour it evenly over the ingredients in the slow cooker.
- Cook on low for 4 – 4.5 hours (or until a thermometer reads 160°). Take the lid off the slow cooker and let the mixture sit for 10 minutes. Then scoop the insides into tortillas and top with low FODMAP toppings if you'd like.
Recommended Serving – 1 low FODMAP breakfast burrito per sitting.
This recipe can be stored in an airtight container in the fridge for up to 3 days or in your freezer for up to 3 months for an easy pre-made breakfast or lunch idea
- Prep Time: 15
- Cook Time: 4 hours
- Category: breakfast
- Method: slow cooker
- Cuisine: american
- Serving Size: 1 burrito
- Calories: 399
- Sugar: 2 g
- Sodium: 610 mg
- Fat: 24 g
- Saturated Fat: 9 g
- Unsaturated Fat: 1 g
- Trans Fat: 0 g
- Carbohydrates: 28 g
- Fiber: 1 g
- Protein: 20 g
- Cholesterol: 220 mg
Keywords: breakfast burrito, low fodmap breakfast burrito, easy breakfast burrito
You might also like one of these:
- Low FODMAP Breakfast Sausage Sandwich Looking for a FODMAP-friendly breakfast that’s dressed to impress? Get your brunch on with these savoury low FODMAP breakfast sausage sandwiches!
- Low FODMAP French Toast Have a hankering for a breakfast classic? Get your brunch on with this spectacular make-ahead french toast!
- Low FODMAP Scrambled Eggs with Dill & 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.
If you like this post, don't forget to share it! Follow me on Instagram @fodmapformula for more FODMAP-friendly tips and recipes! Together we'll get the low FODMAP diet down to a science!