This healthy banana porridge recipe is made using low fodmap ingredients like rolled oats, chia seeds, banana and coconut milk. Naturally sweetened with pure maple syrup, this creamy porridge recipe will keep you full all morning long.
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
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:
- 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.
You will need just 9 ingredients to make this simple and nourishing breakfast dish.
- Rolled oats - non-contaminated/wheat free
- Banana - for low FODMAP the banana should be just ripe, not very ripe.
- Plant based milk - coconut beverage or almond milk work well.
- Hemp seeds
- Chia Seeds
- Cinnamon powder
- Pure Maple Syrup
- Coconut Yoghurt - or other non dairy yoghurt
See recipe card for quantities.
How to Make Banana Porridge
The best thing about porridge 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.
STEP 1: Add ingredients to saucepan. Add the rolled oats, water, plant based milk, hemp seeds, chia seeds, cinnamon and half of the banana (sliced) to a large saucepan and bring to a boil. Reduce to a simmer, stirring occasionally until thick and creamy.
STEP 2: Serve. Serve in a bowl topped with sliced banana, coconut yoghurt, extra cinnamon and pure maple syrup.
Substitutions for Banana Porridge
This recipe is very intolerance friendly and delicious as is. Some possible substitutions that you can make are:
- Seeds - instead of hemp seeds and chia seeds you could use linseeds (flaxseed).
- Yoghurt - use almond yoghurt in place of coconut yoghurt if desired.
- Cinnamon - cinnamon can be swapped for mixed spice, nutmeg or cardamom if desired.
To make this recipe you will need:
- measuring cups and spoons
- a large saucepan
- a wooden spoon or other spoon
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.
- Measuring Cups and Spoons
- Large saucepan
- 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
- 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, Pinch cinnamon, 1 banana
- 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, 1 tablespoon pure maple syrup, 1 banana