Are you looking for a simple breakfast idea? This low FODMAP chocolate peanut butter smoothie is the perfect sidekick for your busy day! Whether you're craving something sweet post workout or a quick and easy breakfast that travels, this smoothie is a fantastic way to start your day.
This low FODMAP chocolate peanut butter smoothie is one of my favourite post-run treats! While I'm down for anything chocolate, this smoothie is also packed with carbs and protein — two things my body needs after a good workout.
Not into pounding the pavement or pumping iron? Don't worry! This smoothie also makes a tasty breakfast, no laps required!
Just so you know, this smoothie is on the thin side because that's all I can digest after a run (so rude, right?). If you like your smoothies a little thicker, you can add a whole banana. I promise I won't be offended.
Think this low FODMAP chocolate peanut butter smoothie sound great, but you don't have time to try it now? Don't worry! You can PIN THIS POST for later!
Keep It Friendly
This low FODMAP chocolate peanut butter smoothie is the perfect way to start your day! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, banana. According to the Monash app, unripe bananas are low FODMAP in servings of 1 medium banana (100 g). Large bananas (110 g or more) are high in the FODMAP fructan. Our recipe uses 1/2 a medium banana which is well within the recommended range. If you want to use a whole banana, just make sure it's under 110 g.
This recipe also uses peanut butter. Monash University has said peanut butter is low FODMAP in servings of 2 tbsp (50 g). Servings of 5.6 tbsp (140 g) are high in both fructans and GOS. Our recipe uses 1 tbsp of peanut butter total, which is well within the recommended range.
Make sure to check the ingredients on your peanut butter. Many commercial peanut butter brands add high FODMAP thickeners and sweeteners to their products. Your best bet is to use 100% peanut butter.
We'll also be using chocolate syrup. For my Canadian peeps, PC's No Name brand and Nesquick iron enriched chocolate syrup are both low FODMAP.
Last but not least, milk. If you're in the elimination phase of the program, you'll need to use lactose-free milk or a low FODMAP milk alternative.
Show Your Work (FODMAP Math)
Fructose = 0 servings
Lactose = 0 servings
Fructans = 1 serving
GOS = 0.5 serving
Polyols = 0 servings
Want to try this low FODMAP chocolate peanut butter smoothie? Don't forget to PIN THIS RECIPE for later!
Looking for a quick and easy breakfast on the go? This low FODMAP chocolate peanut butter smoothie is the perfect way to start your day!
- 1/2 under-ripe banana
- 1 tbsp peanut butter
- 1 tbsp low FODMAP chocolate syrup
- 1/2 cup lactose-free milk
Pop all your ingredients into a personal-size blender and pulse until smooth. Serve cold.
This low FODMAP chocolate peanut butter smoothie will start your day off right! Did you like this recipe? Don't forget to share it! Together we'll get the Low FODMAP Diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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