Low FODMAP quinoa porridge in a bowl

Low FODMAP chocolate quinoa porridge

Quinoa has been really popular for a while, but lately, I hear people a bit less about it. I love quinoa in a luke warm salad, but apart from that, I am not a great fan of it.

Recently I read that you can also have breakfast with quinoa and make some kind of porridge with it, just as with oats. A variation on breakfasts is always good.

Quinoa is gluten free and a quinoa porridge is, therefore, a great extra possibility for people that have to eat low FODMAP or gluten free (but also when you don’t have to).

Note: ripe bananas are low FODMAP up to 1/3 banana per portion (33 g). 1 medium unripe banana is low FODMAP (100 g). Larger portions unripe banana (125 g or more) are high in fructans and therefore high in FODMAPs.

Make sure you use an unripe banana in this recipe. It is important to test your own tolerance level for bananas. It is possible that you tolerate ripe banana’s and if that is the case you can keep using them. 

Low FODMAP chocolate quinoa porridge with banana in a bowl
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Low FODMAP chocolate quinoa porridge with banana

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  • Author: Karlijn
  • Total Time: 15 mins
  • Servings: 1 1x


Low FODMAP porridge made with quinoa, cacao and banana


  • 40 g quinoa
  • 120 ml almond milk (or another low FODMAP vegetable milk) + a bit extra
  • 60 ml water
  • 1 unripe banana
  • 1 tsp cacao powder
  • Walnuts
  • A pinch of salt


  1. Put the milk, the water and the quinoa together with a pinch of salt in a pan and bring this to boil. Turn the heat down a bit and boil the quinoa for about 10 minutes until it is done. Stir occasionally. The liquid should have evaporated for the largest part by then.
  2. If you are preparing this for your breakfast the evening before you can best stop after this step and finish the rest of the recipe in the morning. Put the quinoa in a box in the fridge.
  3. Mash half of the banana and add this to the quinoa together with the cacao. Stir this through well. Add a splash of the milk according to your taste and stir this through. This will make the texture more porridge like.
  4. If you prepared the quinoa the evening before you can best heat it up in the microwave shortly (or not if you prefer eating it cold of course)
  5. Cut the other half of the banana in slices and put this together with the walnuts on top of the porridge as a decoration. Enjoy!
  • Prep Time: 5 mins
  • Cook Time: 10 mins

Together we go for a calm belly!

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