Low FODMAP cinnamon roll porridge:a cosy 10-minute breakfast

Love cinnamon rolls but not the time they take to make? This cinnamon roll porridge gives you the same cosy cinnamon flavour in a much quicker breakfast.

It's warm and creamy, and it's naturally gluten free thanks to buckwheat flakes. It's easy to make lactose free, and it's ready in about 10 minutes.

Why we love it

• Low FODMAP: made with ingredients that have a low FODMAP serving. Portion size still matters.
• Gluten free and lactose free: buckwheat flakes, a plant-based milk and lactose free yogurt.
• Ready in about 10 minutes: quicker than any batch of cinnamon rolls.
• Easy to make your own: change the toppings, the sweetness and the texture to suit you.
• Perfect for a cosy morning: warm, creamy and full of cinnamon.

Ingredients

Every ingredient is low FODMAP at these quantities.

• Low FODMAP plant-based milk, such as almond milk (or lactose free milk)
• Buckwheat flakes
• Brown sugar
• Ground cinnamon
• A few drops of vanilla extract
• Plain lactose free yogurt, for the topping
• A few drops of vanilla extract, for the topping
• Brown sugar, for the swirl
• Ground cinnamon, for the swirl
• Vanilla extract, for the swirl
• A few drops of water, for the swirl

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 cinnamon roll porridge

1. Cook the porridge. Heat the milk in a saucepan, then add the buckwheat flakes. Stir in the brown sugar, cinnamon and vanilla, and cook until the porridge is thick and creamy.
2. Make the yogurt topping. While the porridge cooks, mix the lactose free yogurt with a little vanilla.
3. Make the cinnamon swirl. In a separate small bowl, mix the brown sugar, cinnamon, vanilla and a few drops of water into a thick paste.
4. Assemble. Pour the porridge into a bowl and spread the yogurt topping over it.
5. Add the swirl. Drizzle the cinnamon mixture over the top in a spiral for that cinnamon roll look. Serve warm.

Is cinnamon roll porridge low FODMAP?

A classic cinnamon roll is made with wheat flour, butter and milk. Wheat contains fructans, and regular milk contains lactose. Both are FODMAPs that may trigger symptoms in some people with IBS. This porridge keeps the cinnamon and the sweetness, and swaps the rest for low FODMAP options.

Are buckwheat flakes low FODMAP?

Despite the name, buckwheat is not related to wheat. It's a naturally gluten free pseudocereal with a slightly nutty flavour. Monash University has tested buckwheat kernels and buckwheat flour and found low FODMAP servings for both.

As always, portion size matters. Flakes are a processed form, so check the current Monash University FODMAP app for serving guidance, and read the ingredients of your specific product. If you need a strictly gluten free breakfast, check the pack for a gluten free label too.

What about plant-based milk?

Plant-based doesn't automatically mean low FODMAP. Ingredients vary a lot between brands, and some milks contain added ingredients that change their FODMAP profile. In Monash University testing:

• Almond milk has a low FODMAP serving.
• Soy milk depends on how it is made. Soy milk made from soy protein can be low FODMAP. Soy milk made from whole soybeans is higher in GOS, a FODMAP.
• Rice milk has a low FODMAP serving too.
• Oat milk depends on the serving size, and a full glass contains more FODMAPs. Check the current Monash serving before you use it here.

Lactose free cow's milk works well too. Our milk aisle guide explains how the options compare, and our article on lactose-free vs low FODMAP explains how lactose free products are made.

Brown sugar, cinnamon and vanilla

Brown sugar is mostly sucrose, the same sugar as white table sugar, which Monash University lists as low FODMAP. Our guide to low FODMAP sweeteners explains why. Cinnamon is on Monash University's list of low FODMAP herbs and spices, and the vanilla extract goes in by the drop.

Make it your own

You can keep the recipe simple, or add low FODMAP toppings depending on your tolerance:

• A small portion of berries, such as blueberries or strawberries.
• Seeds, such as pumpkin seeds or chia seeds.
• A few nuts, such as walnuts or pecans. Cashews and pistachios are high FODMAP at a typical handful.

Prefer oats? Rolled oats have a low FODMAP serving too, but larger portions contain more FODMAPs. Our low FODMAP breakfast ideas explain more. And if you like spiced porridge, try our carrot cake porridge next.

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

Belly Buddy is not affiliated with or endorsed by Monash University. Our FODMAP information is informed by publicly available scientific sources, including research from Monash University.