Low FODMAP carrot cake porridge:
a cosy autumn breakfast

If you love carrot cake, this one is for you. This low FODMAP carrot cake porridge brings those warm, comforting flavours into a creamy breakfast bowl.

It's made with buckwheat flakes, freshly grated carrot, cinnamon and a little maple syrup. It's naturally gluten free and easy to make lactose free. The best part is the vanilla yogurt topping, which gives it that carrot cake frosting feel.

Perfect for slow mornings, chilly days, or whenever you feel like dessert for breakfast.

Why we love it

• All the carrot cake flavours: cinnamon, vanilla, maple syrup and walnuts make this breakfast taste like a little treat.
• A different take on porridge: buckwheat flakes are a tasty alternative to oats, with a slightly nutty flavour.
• A source of fibre: buckwheat, carrots and walnuts all bring some fibre to your breakfast.
• Easy to adapt: change the toppings, the sweetness and the texture to suit you.
• Quick and comforting: ready in about 15 minutes, with simple pantry ingredients.

Ingredients

Every ingredient is low FODMAP at these quantities.

• 40 gbuckwheat flakes
• 150 mllactose free milk (or a low FODMAP plant-based milk)
• ½medium carrot, finely grated (about 40 g)
• 1 tsppure maple syrup
• ½ tspground cinnamon
• A pinch of ground ginger and/or nutmeg
• A few drops of vanilla extract
• 1 tbspchopped walnuts
• 3 tbspplain lactose free yogurt, for the frosting
• 1 tsppure maple syrup, for the frosting
• ½ tspvanilla extract, for the frosting
• Optional: a little grated lime zest

Ratings reflect Monash University's public research at the listed quantities. Tolerance varies, so reintroduce carefully and check portions in the app.

How to make carrot cake porridge

1. Cook the porridge. In a saucepan, combine the buckwheat flakes, lactose free milk, grated carrot, cinnamon, spices and vanilla. Cook over low heat for 7 to 8 minutes, stirring from time to time, until creamy.
2. Sweeten. Stir in the maple syrup, and add a splash of milk if the porridge is too thick.
3. Make the frosting. Mix the lactose free yogurt, maple syrup and vanilla until smooth. Chill it for 10 minutes if you like it thicker.
4. Serve. Spoon the porridge into a bowl, add the vanilla yogurt frosting, and top with the chopped walnuts and a little lime zest if you like.

Is carrot cake porridge low FODMAP?

Traditional carrot cake recipes can contain ingredients that need a little extra attention on a low FODMAP diet, such as wheat flour, regular dairy or some dried fruits. This porridge uses a few simple swaps to make it a low FODMAP breakfast option.

Carrots

Carrots are a low FODMAP vegetable. They add sweetness, texture and moisture without much added sugar.

Buckwheat flakes

Despite the name, buckwheat is not related to wheat. It's a naturally gluten free pseudocereal with a slightly nutty flavour.

Buckwheat is common in low FODMAP cooking, but different forms and processed products are not necessarily interchangeable. Check the current Monash University FODMAP app for serving guidance on the buckwheat flakes you use.

Lactose free milk and yogurt

Regular cow's milk and yogurt contain lactose, a FODMAP that may trigger symptoms in some people with IBS. Lactose free versions keep the creamy texture without the same lactose content. Our article on lactose-free vs low FODMAP explains how they are made.

If you use a plant-based milk, not all varieties have the same FODMAP profile. The ingredients and the serving size both matter.

Low FODMAP suitability depends on portion sizes, product formulations and individual tolerance. This recipe is general information and does not replace personalised dietary advice.