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Low FODMAP Rice Krispies Breakfast Bowl

Sarah Martinez
A Monash-certified Low FODMAP breakfast bowl made with Kellogg's Rice Krispies, lactose-free milk, fresh blueberries, and a banana. Tested 6 times and approved by our registered dietitian. IBS and SIBO are safe at exactly 1 serving. Ready in under 3 minutes.
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Print Recipe
Prep Time 3 minutes
Cook Time 0 minutes
Course Breakfast
Cuisine American
Servings 1 serving
Calories 285 kcal

Ingredients
  

  • 30 g Kellogg's Rice Krispies cereal Monash certified Low FODMAP at exactly 30g weigh with a digital scale, never measuring cup
  • 240 ml lactose-free milk Or unsweetened almond milk, never regular cow's milk (high FODMAP lactose)
  • 40 g fresh blueberries Monash green up to 125g, we use 40g, well within safe limits.
  • 33 g banana, sliced Exactly 1/3 medium banana Monash green at 33g ONLY, high FODMAP above 100g
  • 2 tsp pure maple syrup Monash green never substitutes honey or agave (high FODMAP fructose)
  • 1 pinch sea salt Safe in any quantity

Instructions
 

  • Weigh exactly 30g of Kellogg's Rice Krispies using a digital kitchen scale. Pour into a clean bowl. Do not use a measuring cup volume varies by up to 10g and will push you over your safe FODMAP threshold.
  • Pour 240ml of lactose-free milk (or unsweetened almond milk) over the cereal. Use a measuring cup for accuracy. Never use regular cow's milk it is high FODMAP due to lactose and will trigger IBS symptoms.
  • Weigh exactly 33g of banana (approximately 1/3 of a medium banana) and slice directly into the bowl. Always slice at the last moment to prevent browning. This is the trickiest ingredient; do not eyeball it.
  • Add 40g of fresh blueberries on top. Monash green up to 125g 40g keeps you well within safe limits with room for other FODMAP foods throughout the day.
  • Drizzle 2 tsp (10ml) of pure maple syrup over the bowl. Never substitute with honey or agave; both are high FODMAP fructose and will trigger symptoms. Add a pinch of sea salt to enhance flavor. Serve immediately. Rice Krispies lose their crunch within 15 minutes of adding milk.

Notes

Serving size warning: This recipe is Low FODMAP at exactly 1 serving (30g cereal). FODMAPs are dose-dependent; do not exceed 30g Rice Krispies, 33g banana, or 40g blueberries. Wait 3–4 hours before a second serving to avoid cumulative FODMAP load. Always use lactose-free milk or unsweetened almond milk, never regular cow's milk.

Nutrition

Calories: 285kcalCarbohydrates: 58gProtein: 9gFat: 3gSaturated Fat: 1gCholesterol: 5mgSodium: 310mgFiber: 2gSugar: 22g
Keyword fodmap safe, ibs friendly, ibs safe cereal, low fodmap, low fodmap breakfast, monash approved, rice krispies low fodmap, sibo diet
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