This healthy banana porridge recipe is made using low fodmap ingredients like rolled oats, chia seeds, bananas and coconut milk. Naturally sweetened with pure maple syrup, this creamy porridge recipe will keep you full all morning long. Porridge or oatmeal is a healthy breakfast filled with nutrition.
This creamy banana porridge is the perfect, belly warming breakfast to eat on a cool morning. It is often my go to breakfast as it is highly nutritious and filling (if made right!). This dairy free porridge is gut friendly and low FODMAP/intolerance friendly. This recipe is:
- dairy free
- wheat free
- refined sugar free
- high fibre
- plant based
If you love banana you might also like to try my Banana Chia Pudding. Or try my Peanut Butter Chocolate Overnight Oats, topped with fresh banana! I have quite a few delicious porridge recipes that you can try, including my Quinoa Porridge with Stewed Lemon Strawberries or my pressure cooker steel cut oats.
What’s to Love About Banana Porridge?
- allergy friendly – this recipe is dairy free, wheat free (using non-contaminated oats) and nut free so is perfect for anyone with these allergies or intolerances.
- delicious breakfast – this porridge recipe is the perfect breakfast for a cold morning that the whole family will love.
- easy breakfast – my banana porridge recipe is very simple and easy to make, perfect for even the most beginner cooks.
- nutritious – this hearty breakfast is filled with essential nutrients like complex carbohydrates, fibre, protein, essential minerals and more. It gives you everything you need for a wholesome start to the day.
What are FODMAP’s?
FODMAP’s, which stands for Fermentable Oligosaccharides, Dissacharides, Monosaccharides and Polyols, are short chain carbohydrates (sugars), that aren’t fully digested by the gut. For many people this can trigger symptoms of IBS (Irritable Bowel Syndrome) such as:
- bloating
- gut distension
- pain and discomfort
- gut upset
These sugars can be found in high amounts in foods like apples, cows milk, wheat and onion (to name just a few). Following a low FODMAP diet helps to relieve symptoms of IBS. High FODMAP foods are then reintroduced slowly. Read more information about FODMAP’s here.
Are Banana’s Low FODMAP?
Technically banana’s are a high FODMAP food, however this depends on the amount eaten. The more ripe the banana, the higher the FODMAP so using a just ripened banana is best. In this recipe there is just half a banana per serve, which lowers the overall amount of FODMAP’s.
Fun Without FODMAP’s explains this really well.
Ingredients Notes & Substitutions
You will need just 9 simple ingredients to make this simple and nourishing banana oatmeal porridge. All ingredients can be found from your local grocery store. See the recipe card at the bottom of the post for ingredient quantities.
- Old fashioned rolled oats – I always opt for non-contaminated/wheat free rolled oats to avoid any tummy upset. You can use steel cut oats, however they need to be cooked for much longer. Quick oats can also be used in place of old fashioned rolled oats.
- Regular bananas – for low FODMAP the banana should be just ripe, not overripe banana. Bananas are cooked in the porridge and the fresh fruit is also served on top of the porridge.
- Water
- Non dairy milk – I always use a plant based milk to keep this recipe dairy free. I’ve used coconut milk beverage, however you can use soy milk, oat milk or regular cows milk depending on your personal preference.
- Hemp seeds – Hemp seeds are a highly nutritious seed that provide plant-based omega 3. You could also use flaxseed meal or pumpkin seeds in place of hemp seeds.
- Chia Seeds – chia seeds are a nutritional powerhouse, providing magnesium, calcium, plant-based omega 3, dietary fiber, protein and more!
- Ground cinnamon powder – you can swap the ground cinnamon powder for a cinnamon stick, just place it in the water before bringing the porridge to a boil and then remove before serving. You can also swap for mixed spice or vanilla extract.
- Pure Maple Syrup – you can swap maple syrup for honey if preferred. You can also swap for coconut sugar, rapadura sugar or brown sugar.
- Coconut Yoghurt – or other non dairy yoghurt
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Equipment
To make this recipe you will need:
- measuring cups and spoons
- a large saucepan
- a wooden spoon or other spoon
How to Make Banana Porridge
The best thing about this cinnamon banana oat porridge recipe is how easy it is to make. With zero prep time and about 10 minutes cooking time, you will have a nourishing breakfast in no time. Follow my step-by-step instructions below to make my easy banana porridge.
STEP 1: Add ingredients to saucepan. Add the rolled oats, water, plant based milk, hemp seeds, chia seeds, cinnamon and half of the ripe banana (sliced) to a medium saucepan and bring to a boil. Reduce to a low heat to a gentle simmer, stirring occasionally until thick and creamy.
STEP 2: Serve. Serve in a bowl topped with fresh banana slices from the rest of the banana, as well as coconut yoghurt, extra cinnamon and pure maple syrup.
Tip: Feel free to use your favourite toppings like almond butter and other fresh fruits or berries.
How to Store Banana Porridge
This recipe stores well for up to 3 days. If making in advance/meal prepping, don’t add sliced banana to the top of the porridge until just before serving, as sliced banana will turn brown in the fridge.
Store leftover porridge in a sealed, airtight container for up to 3 days. Warm in a saucepan with a splash of plant based milk before serving.
Are Oats Gluten Free?
Oats are technically gluten free, however most oats available from the grocery store are contaminated with gluten through processing. Non-contaminated oats / gluten free oats are available for purchase, however anyone with Coeliac Disease needs to consult with their physician before consuming.
More Healthy Breakfast Recipes
If you loved this breakfast porridge then you might like to try these:
Banana Porridge Low FODMAP
Equipment
- Large saucepan
- Spoon
Ingredients
- 1 cup rolled oats
- 1 banana, just ripe (not overly ripened)
- 1 teaspoon chia seeds
- 1 teaspoon hemp seeds
- 2 cups water
- 1 cup coconut beverage, or other plant based milk
- Pinch cinnamon
- 2 tablespoons coconut yoghurt, or other yoghurt
- 1 tablespoon pure maple syrup
Instructions
- Add the rolled oats, coconut beverage, water, cinnamon, hemp seeds and chia seeds and half of the banana (sliced) to a saucepan and bring to a bowl, stirring occasionally.1 cup rolled oats, 1 teaspoon chia seeds, 1 teaspoon hemp seeds, 2 cups water, 1 cup coconut beverage or other plant based milk, Pinch cinnamon, 1 banana just ripe (not overly ripened)
- Once boiling, reduce to a simmer, stirring occasionally until thickened and oats are tender.
- Divide between two bowls, topped with coconut yoghurt, pure maple syrup, remaining banana (sliced) and a pinch of cinnamon powder.Pinch cinnamon, 2 tablespoons coconut yoghurt or other yoghurt, 1 tablespoon pure maple syrup, 1 banana just ripe (not overly ripened)
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