Quinoa Breakfast Bowl with Nuts

Starting your day with a quinoa breakfast bowl with nuts offers a satisfying, FODMAP friendly breakfast that won’t trigger digestive discomfort. This healthy breakfast bowl combines protein-rich quinoa with safe nuts for a gluten free breakfast that keeps you energised all morning. Whether you’re in the elimination phase or reintroduction phase of the low FODMAP diet, this easy breakfast bowl works beautifully.

Difficulty level: Beginner. You’ll need basic cooking skills and about 25 minutes total time (20 minutes cooking, 5 minutes assembly).

What you’ll need: A medium saucepan, measuring cups, a fine-mesh strainer, and serving bowls. All ingredients are readily available at most supermarkets.

By the end of this guide, you’ll know how to prepare a delicious quinoa breakfast recipe that fits your dietary needs while providing genuine nutrition and flavour. You’ll also learn meal prep strategies to make busy mornings easier.

Jump to the recipe

Why quinoa breakfast bowls work for sensitive stomachs

Quinoa is naturally low FODMAP in servings up to 155g of cooked quinoa per meal. This makes it an excellent grain alternative for anyone following an IBS friendly breakfast routine. Unlike wheat-based cereals or oats (which can be problematic for some), quinoa is completely gluten free and gentle on sensitive digestive systems.

The nutritional profile supports digestive health in several ways. Quinoa provides complete protein with all nine essential amino acids, giving you about 8g of protein per cooked cup. It contains both soluble and insoluble fibre that supports healthy digestion without overwhelming your system. You’ll also get important minerals like magnesium, iron, and zinc that many people with IBS may lack due to dietary restrictions.

This quinoa breakfast bowl fits into all phases of the low FODMAP diet. During elimination, it provides safe variety when breakfast options feel limited. During reintroduction, it serves as a reliable base while you test other foods. The sustained energy from complex carbohydrates prevents the blood sugar spikes and crashes that can worsen digestive symptoms.

Gather your low FODMAP ingredients and tools

Core ingredients for one serving:

80g uncooked quinoa (white, red, or tri-colour)
15g walnuts or 20g macadamias or 15g pecans (stay within these portions)
125ml lactose-free milk or water
1 tablespoon maple syrup
40g blueberries or 65g strawberries or 2 kiwi fruit
Pinch of cinnamon or vanilla extract (optional)

Kitchen tools required:

Medium saucepan with lid
Fine-mesh strainer for rinsing
Measuring cups and spoons
Serving bowl
Fork for fluffing quinoa

Substitution options: Replace walnuts with other low FODMAP nuts in safe portions. Swap maple syrup for rice malt syrup if preferred. Use any combination of safe fruits like firm banana (half only), raspberries, or cantaloupe. For extra protein, add a tablespoon of peanut butter (check it contains no high FODMAP additives).

All ingredients should be fresh and properly stored. Check nut packaging dates to ensure freshness, as rancid nuts can cause digestive upset unrelated to FODMAPs.

Cook perfect fluffy quinoa for breakfast

Start by measuring your quinoa into a fine-mesh strainer. Rinse it thoroughly under cold running water for 30 seconds, rubbing the grains gently between your fingers. This removes the natural coating called saponin, which tastes bitter and can irritate sensitive stomachs.

Use a 1:1.5 ratio of quinoa to liquid. For 80g uncooked quinoa, add 120ml of water or lactose-free milk to your saucepan. Using lactose-free milk creates a creamier texture perfect for breakfast bowls. Add your rinsed quinoa to the liquid.

Bring the mixture to a boil over medium-high heat. Once boiling, reduce heat to low, cover with a tight-fitting lid, and simmer for 15 minutes. Don’t lift the lid during cooking, as this releases steam needed for proper texture.

After 15 minutes, remove from heat and let it sit covered for 5 minutes. This resting time allows the quinoa to absorb remaining liquid and become fluffy rather than mushy. Fluff with a fork before serving.

Success check: Properly cooked quinoa looks translucent with a visible white ring around each grain. It should be tender but slightly chewy, never crunchy or soggy.

Meal prep tip: Cook a larger batch (up to 4 servings) using the same ratio. Cooked quinoa stores in an airtight container in the fridge for up to 5 days. Reheat portions as needed with a splash of lactose-free milk.

For extra flavour during cooking, add a pinch of cinnamon or a few drops of vanilla extract to the cooking liquid. This infuses the quinoa with subtle sweetness without adding FODMAPs.

Assemble and customize your breakfast bowl

Transfer your warm quinoa to a serving bowl, creating an even base layer. If you prefer cold breakfast bowls, let the quinoa cool completely or use refrigerated pre-cooked quinoa.

Measure your nuts carefully to stay within low FODMAP limits. Roughly chop 15g of walnuts or pecans, or use 20g of whole macadamias. Sprinkle them evenly over the quinoa. This portion provides healthy fats and crunch without triggering symptoms.

Add your chosen fruit next. Wash and measure 40g of blueberries, slice 65g of strawberries, or dice 2 kiwi fruits. Arrange them on top of the nuts. The fruit adds natural sweetness, vitamins, and visual appeal.

Drizzle 1 tablespoon of maple syrup over the entire bowl. Start with less if you prefer subtle sweetness. You can always add more, but you can’t remove it.

Temperature preferences: Warm bowls work beautifully on cold mornings and help the maple syrup melt into the quinoa. Cold bowls feel refreshing in summer and require less morning prep time. Both versions taste equally good.

Texture enhancements: Add a tablespoon of lactose-free yoghurt for creaminess. Sprinkle unsweetened coconut flakes (check serving sizes) for tropical flavour. A pinch of sea salt enhances the natural sweetness of the fruit.

Eat your bowl immediately for the best texture contrast between warm quinoa, crunchy nuts, and fresh fruit. The entire assembly takes under 5 minutes once your quinoa is cooked.

Store and meal prep quinoa bowls efficiently

Store cooked quinoa separately from toppings for best results. Place cooled quinoa in an airtight container and refrigerate for up to 5 days. Glass containers work better than plastic, as they don’t absorb odours.

For freezer storage, portion cooked quinoa into individual servings using freezer-safe containers or bags. Remove as much air as possible before sealing. Frozen quinoa keeps for up to 2 months. Thaw overnight in the fridge or microwave directly from frozen.

Reheating instructions: Add a tablespoon of lactose-free milk or water to refrigerated quinoa before reheating. Microwave for 60-90 seconds, stirring halfway through. The added liquid prevents drying out. Stovetop reheating works too: warm in a small saucepan over low heat, stirring occasionally.

Store nuts in airtight containers in a cool, dark place or in the fridge to prevent rancidity. Pre-portion them into small containers or bags for grab-and-go convenience. Nuts stay fresh for several weeks when stored properly.

Keep fresh fruit whole until you’re ready to eat. Berries last 3-5 days in the fridge. Wash them just before use to prevent premature spoiling. Kiwi fruits ripen at room temperature and last about a week once ripe.

Batch cooking strategy: Every Sunday, cook 320g of quinoa (4 servings). Portion into 4 containers. Each morning, reheat one portion and add fresh toppings. This approach gives you hot, nutritious breakfast in under 5 minutes on busy weekdays.

Pre-measure your weekly nut portions into small containers. Label them with days of the week if that helps you stay organised. This prevents accidentally exceeding FODMAP limits when you’re rushing.

Maple syrup and spices store at room temperature in your pantry. Keep them near your breakfast prep area for easy access.

This quinoa breakfast bowl with nuts gives you complete control over your morning nutrition while respecting your digestive needs. The combination of protein, healthy fats, and safe carbohydrates provides steady energy without the discomfort that many breakfast foods cause. Meal prepping the quinoa base transforms this from a weekend luxury into an everyday possibility, even when mornings feel hectic.

Once you’re comfortable with this basic recipe, experiment with different nut combinations and seasonal fruits. The formula stays the same, but the flavours change with your preferences and what’s available. You’ll find this easy breakfast bowl becomes a reliable foundation in your low FODMAP meal rotation.