Low FODMAP healthy breakfast brownie
Sometimes you just need brownies. For breakfast, as a snack or for a lazy evening on the couch. Not an entire plateful of brownies (because otherwise, you will eat them all by yourself), but just one gooey sticky brownie to stop your chocolate cravings. This is such a brownie. Made with only good ingredients. No large amounts of sugar or butter. This healthy breakfast brownie has 200 calories and is perfect to have for breakfast with some yoghurt or quark.
I left the brownie slightly underbaked on purpose. I prefer my brownies to be still sticky and a bit liquid on the inside, so I can eat them with a spoon. If you prefer a brownie that is less sticky, you can leave it in the oven a bit longer.
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.
Enjoy!
Will you let me know if you have made my low FODMAP healthy breakfast brownie? I would love it if you would let me know what you think about the recipe by leaving a reaction and a rating below. You can also share your creations with me by tagging me on Instagram @karlijnskitchen or by using the hashtag #karlijnskitchen.
Healthy Breakfast Brownie (low FODMAP, gluten-free, lactose-free, vegan)
- Total Time: 25 min
- Servings: 1 1x
Description
Sometimes you need brownies, just one gooey brownie. This healthy breakfast brownie is perfect for that. Low FODMAP, gluten-free, dairy-free and vegan.
Ingredients
- 1 tbsp oat flour (ground oatmeal, or substitute with another kind of gluten-free low FODMAP flour)
- 1/4 tsp baking powder
- 2 tbsp cacao powder
- A pinch of salt
- 1/2 banana, mashed
- 3 tbsp unsweetened almond milk
- 1 tbsp maple syrup
- 1/2 tbsp homemade Nutella (or substitute with peanut butter)
Instructions
- Pre-heat the oven to 150 degrees Celsius (300 F).
- Put all ingredients together into a bowl.
- Stir together.
- Grease a mini baking tin or an oven-safe bowl with a bit of oil or baking spray.
- Bake the brownie in the oven for 20 minutes (I preferred my brownie to still be a bit liquid on the inside. If you prefer a less sticky brownie, you can leave the brownie in the oven for 5-10 minutes longer).
- Prep Time: 5 min
- Cook Time: 20 min
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12 Comments
Um. Yum. I would totally eat this for breakfast–or an evening snack!
I have been making this for breakfast every morning for the past 2 weeks and i’m so obsessed. It’s so low in calories, tastes like the best chocolate brownie/cake & fills me up until lunch. Unbelievable!!!
I am so happy to hear that! 🙂
I love this brownie! Just had it for breakfast and added some chocolate chips, I’ll definitely be eating it again!!!
could you substitute the oat flour for rice flour? 🙂
I think that will work!
Hi
By unripe banana, do you mean the green bananas? Can I use a ripe banana in this recipe or does it gave to be unripe?
a banana doesn’t have to be completely green to be low FODMAP. In general a banana that is yellow, maybe slightly green at the top, without brown spots is fine.
Just made this, can’t wait to try it! What is the best way to store it?
I love how easy it was to make!
Is this really only 1 tablespoon of flour and it turns out like the picture? It seems so big in pic with crust?
Maybe it looks bigger to you than it actually is 😉 It is a tiny brownie, a one person portion.
a regular favourite of mine.