The weather is tentatively starting to warm up a little! And in preparation for our great British summer (oh yes!), it’s time to start thinking creatively around the usually hearty breakfast options. Breakfast (breaking-the-fast) is a really important meal, if not the most important?! This Summer Porridge, wheat free recipe is so delicious and is a fabulous nutritional way to start the day. On a wheat free diet? Low FODMAP diet? or simply want to spice (!) up your breakfast routine? Keep reading……… 


Wheat free recipe

Wheat free recipe

Wheat free recipe – Summer Porridge

In a rush in the mornings? I love this Summer Porridge as it’s made up the day before.  Mix the milk and the oats together, add the yoghurt, throw in the frozen blueberries and leave in the fridge. The next day, get it out of the fridge, grab a spoon and enjoy! Great if you have to grab your breakfast on the train or in the office, even better relaxed with a nice cuppa!


Wheat free recipe – measurements

Here are the measurements for the wheat free recipe – Summer Porridge. Don’t have time to measure them out? Go for equal amounts of oats, yoghurt and milk (just less than 1/2 cup) and a good handful of blueberries.

wheat free recipe

wheat free recipe

40g oats

100mls semi skimmed milk

120g (3tbsp) greek / strained yoghurt 0g fat

25g frozen blueberries (a good handful)

The nutrition

Check out the protein content of this breakfast. A great way to start the day!

263kcal, 5.0g fat (1.7g saturated), 34.9g carbs (11.4g sugar), 20.4g protein, 4.5g fibre, 0.3g salt

Wheat free recipe – make it low FODMAP

A little adaptation to the above will make the above wheat free recipe low FODMAP.

Low FODMAP – Oats

You may want to reduce the amount of oats you have in one sitting. A portion of 25-40g should be tolerated in most. Don’t exceed 40g due to the amount of fructans and galacto oligosaccharide.

Low FODMAP – Dairy

Replace the milk and the yoghurt for lactose free versions. Alternatively use a lactose free milk and mix with 2tbsp of yoghurt. The amount of lactose in 2tbsp of yoghurt is approximately 3g. This should be tolerated by most people on the low FODMAP diet. However, discuss this with your dietitian, if you’re concerned.

If you have been diagnosed with Coeliac disease, please discuss with your dietitian before including gluten free oats in your diet.

Breakfast is, in my opinion, the most important meal in the day. Breaking the fast and providing your body with the much needed nutrition and fibre to get you through the day ahead. Want some more breakfast ideas? I’ll let Morecambe and Wise demonstrate, in their unique way!

Do you have a favourite summer porridge addition. Add your wheat free recipe idea in the comment box below.

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Registered Dietitian and owner of The Internet Passionate about family nutrition and the dietary treatment of Irritable Bowel Syndrome (IBS) Busy mum of 3 little uns. Cheshire, UK

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