50+ Simple and Nutritious Low Fiber Breakfast Recipes for Sensitive Stomachs

Breakfast is often hailed as the most important meal of the day, but for those with digestive concerns, it can be tricky to find the right foods.

Whether you suffer from conditions like IBS, Crohn’s disease, or need to manage a low-fiber diet for other reasons, finding suitable breakfast options can feel like a challenge.

Fortunately, there are plenty of delicious and easy-to-make low-fiber breakfast recipes to help you start your day off right.

In this article, we’ve gathered over 50 low-fiber breakfast ideas that are not only gentle on your digestive system but also tasty and satisfying.

From soft scrambled eggs to creamy oatmeal alternatives, you’ll find a wide variety of options that cater to different tastes and dietary needs.

These recipes prioritize easy-to-digest ingredients that will keep you full without upsetting your stomach.

50+ Simple and Nutritious Low Fiber Breakfast Recipes for Sensitive Stomachs

Eating a low-fiber breakfast doesn’t mean sacrificing flavor or nutrition.

With these 50+ recipes, you can enjoy a wide variety of meal options that are both gentle on your digestive system and satisfying for your taste buds.

Whether you’re looking for something quick and easy or a bit more elaborate, there’s a recipe for every morning routine.

By focusing on soft, well-cooked foods and avoiding high-fiber ingredients, you can enjoy a balanced, comfortable start to your day.

Scrambled Eggs with Cream Cheese and Butter

This simple and creamy scrambled egg recipe uses butter and cream cheese to create a rich, low-fiber meal perfect for a gentle start to your day. It’s a high-protein option that’s easy on the digestive system, making it an ideal choice for anyone looking for a low-fiber breakfast. The addition of cream cheese gives a luxurious texture while maintaining minimal fiber.

Ingredients:

• 2 large eggs
• 1 tbsp unsalted butter
• 2 tbsp cream cheese
• Salt and pepper, to taste

Directions:

1. Crack the eggs into a bowl, add a pinch of salt, and whisk until well combined.
2. Heat the butter in a non-stick skillet over medium heat.
3. Once the butter has melted and is slightly bubbling, pour in the eggs.
4. Let them sit for a moment before gently stirring with a spatula, moving them from the edges of the pan towards the center.
5. After 1-2 minutes, add the cream cheese in small dollops, then continue to cook and stir until the eggs are fully set and creamy.
6. Season with pepper and serve warm.

Scrambled eggs with cream cheese and butter provide a rich, satisfying breakfast that is low in fiber but high in flavor and protein. The creamy texture helps make this dish easy to digest, while the fat from the butter and cream cheese provides lasting energy. Perfect for those on a low-fiber or low-residue diet, it’s a comforting and quick meal that doesn’t compromise on taste.

Smooth Banana & Greek Yogurt Parfait

This banana and Greek yogurt parfait is a refreshing breakfast choice with a smooth texture and a naturally sweet taste. The banana adds a hint of sweetness while Greek yogurt offers a creamy base that’s gentle on the stomach. It’s a low-fiber meal option that combines the nutritional benefits of yogurt with the easy-to-digest carbohydrates from the banana.

Ingredients:

• 1 ripe banana
• 1 cup plain Greek yogurt (unsweetened)
• 1 tsp honey (optional)
• A sprinkle of cinnamon (optional)

Directions:

1. Slice the banana into thin rounds.
2. In a glass or bowl, layer the Greek yogurt and banana slices alternately, starting with the yogurt at the bottom.
3. Drizzle honey over the layers for added sweetness, if desired.
4. Sprinkle a pinch of cinnamon on top for a warming touch.
5. Serve immediately or chill for a few minutes for a colder parfait.

This banana and Greek yogurt parfait is a wonderfully simple, low-fiber breakfast that’s both light and satisfying. The yogurt offers probiotics and protein, which are beneficial for gut health and digestion, while the banana provides natural sugars that give you a boost of energy. With minimal ingredients and preparation, this parfait is an excellent choice for an easy breakfast that feels indulgent but is gentle on your digestive system.

Cottage Cheese with Sliced Pear

A wholesome yet simple breakfast, this cottage cheese with sliced pear is a delightful combination of creamy and sweet. Cottage cheese is low in fiber but rich in protein, making it a filling choice. Paired with pear slices, which have a mild sweetness and soft texture, this recipe creates a delicious and easy-to-digest meal.

Ingredients:

• 1/2 cup low-fat cottage cheese
• 1 ripe pear
• A drizzle of maple syrup (optional)

Directions:

1. Peel and slice the pear into thin wedges or small cubes.
2. Spoon the cottage cheese into a bowl.
3. Arrange the pear slices over the cottage cheese.
4. Drizzle with a little maple syrup for added sweetness, if desired.
5. Serve immediately, or chill in the fridge for a cool treat.

Cottage cheese with sliced pear offers a balanced and refreshing breakfast that’s low in fiber and easy on the stomach. The creamy texture of the cottage cheese pairs perfectly with the soft, sweet pear, making it a satisfying choice for a low-residue diet. This meal is not only simple and nutritious, but it also provides a combination of protein and natural sugars that can keep you energized throughout the morning.

Creamy Avocado Toast with Soft Boiled Egg

This creamy avocado toast with a soft-boiled egg is a nutritious, low-fiber breakfast that balances healthy fats and protein in a simple yet flavorful dish. The avocado offers a smooth texture while the egg adds richness and protein. It’s an easy-to-make breakfast that’s gentle on digestion and satisfying enough to keep you full throughout the morning.

Ingredients:

• 1 ripe avocado
• 1 slice white bread (or gluten-free if preferred)
• 1 egg
• Salt and pepper, to taste
• A drizzle of olive oil (optional)

Directions:

1. Begin by boiling the egg. Place it in a pot of water, bring it to a boil, and then reduce to a simmer for about 5-7 minutes for a soft-boiled egg.
2. While the egg is cooking, toast the slice of white bread until golden brown.
3. Cut the avocado in half, remove the pit, and scoop the flesh into a bowl. Mash it with a fork and season with salt and pepper to taste.
4. Once the toast is ready, spread the mashed avocado evenly over the slice.
5. Peel the soft-boiled egg and cut it into halves or quarters, then place it on top of the avocado toast.
6. Optional: Drizzle with a small amount of olive oil for extra richness.

Creamy avocado toast with a soft-boiled egg is a wonderfully balanced, low-fiber breakfast that delivers healthy fats and protein. The avocado’s creamy texture paired with the soft-boiled egg provides a filling yet gentle meal that can keep you energized through the morning. This dish is ideal for those looking for a simple, nutritious breakfast that’s easy on digestion but still full of flavor.

Ricotta Cheese with Honey and Walnuts

This ricotta cheese with honey and walnuts is a smooth, satisfying breakfast that’s both light and rich in taste. The ricotta cheese adds a creamy base, while honey enhances its sweetness, and the walnuts provide a delightful crunch. It’s a quick and easy breakfast option that’s perfect for anyone seeking a low-fiber meal that doesn’t sacrifice flavor.

Ingredients:

• 1/2 cup ricotta cheese
• 1 tbsp honey
• 1 tbsp chopped walnuts (optional)

Directions:

1. Spoon the ricotta cheese into a small bowl or plate.
2. Drizzle honey over the ricotta, allowing it to soak into the cheese slightly.
3. Top with chopped walnuts for a bit of texture and flavor.
4. Serve immediately and enjoy.

Ricotta cheese with honey and walnuts is a wonderfully creamy and satisfying breakfast that’s low in fiber. The sweetness of honey and the richness of ricotta create a lovely balance, while the walnuts add a bit of crunch, making the meal more enjoyable and filling. This easy-to-prepare breakfast is perfect for a low-residue diet and offers a nice boost of protein and healthy fats to start your day.

Plain Oatmeal with Milk and Cinnamon

This plain oatmeal with milk and cinnamon is a warm and comforting breakfast that’s gentle on the stomach. By using white oats and avoiding high-fiber toppings, this meal becomes a low-fiber choice. The addition of milk gives it a creamy texture, and a sprinkle of cinnamon adds a touch of warmth and flavor.

Ingredients:

• 1/2 cup instant white oats
• 1 cup milk (or dairy-free alternative)
• 1/2 tsp ground cinnamon
• A pinch of salt

Directions:

1. Combine the oats, milk, and a pinch of salt in a small pot over medium heat.
2. Stir occasionally, and bring to a simmer. Cook for about 5 minutes or until the oatmeal reaches your desired consistency.
3. Remove from heat and stir in the ground cinnamon.
4. Serve warm, and optionally, add a drizzle of honey or a few slices of banana if desired.

Plain oatmeal with milk and cinnamon is a classic low-fiber breakfast that offers a soothing and easy-to-digest meal. The oatmeal provides a warm and creamy base, while the cinnamon adds comforting flavor without overwhelming the digestive system. This meal is a great option for those looking for a simple, mild breakfast that still provides energy and warmth, making it ideal for anyone on a low-fiber or low-residue diet.

Egg and Cheese Muffin Cups

Egg and cheese muffin cups are a delicious, low-fiber breakfast that’s easy to prepare in advance. These mini baked omelets feature eggs, cheese, and a few simple seasonings, creating a portable, protein-packed meal. With no added fiber-rich vegetables or grains, these muffin cups are gentle on the digestive system, making them an excellent choice for those seeking a low-fiber breakfast.

Ingredients:

• 4 large eggs
• 1/4 cup shredded cheddar cheese
• 1/4 cup milk (or dairy-free alternative)
• Salt and pepper, to taste
• Non-stick cooking spray

Directions:

1. Preheat your oven to 350°F (175°C) and grease a muffin tin with non-stick cooking spray.
2. In a bowl, whisk together the eggs, milk, salt, and pepper until fully combined.
3. Pour the egg mixture into each muffin cup, filling about 3/4 of the way.
4. Sprinkle shredded cheddar cheese on top of each muffin cup.
5. Bake in the preheated oven for 15-20 minutes, or until the eggs are set and lightly golden on top.
6. Allow the muffin cups to cool slightly before removing them from the tin.

Egg and cheese muffin cups are a versatile and easy-to-make breakfast that’s low in fiber but high in protein. These mini omelets can be made ahead of time and stored in the fridge, making them perfect for busy mornings. The rich cheese and eggs offer a filling and satisfying start to your day, while being gentle on the digestive system. They are an ideal choice for those looking for a simple, portable, and low-fiber breakfast option.

Creamy Rice Pudding with Cinnamon

Creamy rice pudding with cinnamon is a soft, comforting breakfast that is naturally low in fiber, especially when made with white rice. This dish is easy to digest and perfect for anyone looking for a warm, soothing start to their day. The richness of the milk and the warmth of the cinnamon create a satisfying combination, making this pudding a simple yet indulgent choice for breakfast.

Ingredients:

• 1/2 cup white rice
• 1 1/2 cups whole milk (or dairy-free alternative)
• 2 tbsp sugar
• 1/4 tsp ground cinnamon
• A pinch of salt

Directions:

1. In a medium saucepan, combine the rice, milk, sugar, and salt. Bring to a simmer over medium heat.
2. Stir occasionally and cook for about 20-25 minutes, until the rice is soft and the mixture has thickened to a creamy consistency.
3. Remove from heat and stir in the cinnamon.
4. Serve warm or let cool slightly before serving.

Creamy rice pudding with cinnamon offers a mild and easy-to-digest breakfast that’s gentle on the stomach. The soft rice and creamy texture make it an ideal low-fiber option, while the hint of cinnamon adds a comforting flavor. This dish is perfect for those who need a soothing, non-irritating breakfast that still provides a sense of indulgence and warmth.

Yogurt with Almond Butter and Banana

This yogurt with almond butter and banana is a quick and simple breakfast that’s low in fiber but high in protein and healthy fats. The creamy yogurt serves as a smooth base, while the almond butter adds richness and the banana provides a touch of natural sweetness. It’s a great option for a low-fiber meal that’s still nutritious and filling.

Ingredients:

• 1/2 cup plain Greek yogurt (unsweetened)
• 1 tbsp almond butter
• 1 small ripe banana
• A drizzle of honey (optional)

Directions:

1. Spoon the Greek yogurt into a bowl.
2. Slice the banana into thin rounds and arrange it over the yogurt.
3. Drizzle the almond butter over the banana and yogurt mixture.
4. If desired, drizzle with a small amount of honey for added sweetness.

Yogurt with almond butter and banana is a light yet satisfying breakfast that provides protein, healthy fats, and natural sugars. The creamy yogurt, combined with the richness of almond butter, offers a filling and smooth texture, while the banana adds a mild sweetness that complements the dish. This low-fiber breakfast is perfect for those seeking a quick, nutritious, and gentle meal to start their day.

Soft Pancakes with Maple Syrup

Soft pancakes with maple syrup are a classic breakfast choice that’s low in fiber and perfect for a comforting morning meal. These pancakes are light and fluffy, made with refined white flour to minimize fiber content. Paired with a drizzle of maple syrup, they become a satisfying, easy-to-digest option for those on a low-fiber diet.

Ingredients:

• 1 cup all-purpose flour
• 1 tbsp sugar
• 1 tsp baking powder
• 1/4 tsp salt
• 1 egg
• 1/2 cup milk (or dairy-free alternative)
• 1 tbsp melted butter
• Maple syrup, for serving

Directions:

1. In a large bowl, whisk together the flour, sugar, baking powder, and salt.
2. In another bowl, beat the egg and then add the milk and melted butter, mixing until smooth.
3. Pour the wet ingredients into the dry ingredients and stir until just combined, being careful not to overmix.
4. Heat a non-stick skillet or griddle over medium heat and lightly grease it with butter or oil.
5. Pour 1/4 cup of the pancake batter onto the skillet for each pancake. Cook for 2-3 minutes on each side, or until golden brown.
6. Serve the pancakes warm with maple syrup.

Soft pancakes with maple syrup are a delightful breakfast that’s gentle on the digestive system and perfect for those following a low-fiber diet. The fluffy texture and sweet maple syrup make for a comforting meal, while the simple ingredients ensure an easy-to-digest option. This breakfast is ideal for when you want a treat without the fiber overload, and it’s a classic choice that can be enjoyed by anyone looking for a filling, flavorful start to the day.

Cottage Cheese with Peaches

Cottage cheese with peaches is a quick and easy breakfast that combines the creamy texture of cottage cheese with the soft sweetness of ripe peaches. This low-fiber option is gentle on the digestive system and provides a good amount of protein from the cottage cheese. The peaches add natural sweetness without adding significant fiber, making it a soothing meal to start your day.

Ingredients:

• 1/2 cup cottage cheese (low-fat or full-fat)
• 1 small ripe peach (peeled and sliced)
• A drizzle of honey (optional)

Directions:

1. Spoon the cottage cheese into a bowl.
2. Peel and slice the peach, then arrange the slices on top of the cottage cheese.
3. Drizzle with honey for added sweetness, if desired.
4. Serve immediately.

Cottage cheese with peaches is a refreshing and light breakfast option that’s low in fiber but high in protein and natural sweetness. The creamy cottage cheese complements the soft, sweet peaches, creating a satisfying combination. This breakfast is quick to prepare, making it a great choice for busy mornings or those looking for a gentle, easy-to-digest meal. It’s ideal for anyone needing a low-fiber option that still offers essential nutrients.

Creamy Mashed Potatoes with Butter

eamy mashed potatoes with butter is a comforting, low-fiber breakfast option that provides a smooth and satisfying meal. The mashed potatoes are made with simple ingredients, ensuring they’re easy to digest while offering a filling, soft texture. Butter adds richness and flavor, making this a simple yet indulgent meal to start the day.

Ingredients:

• 2 medium potatoes (peeled)
• 2 tbsp butter
• 1/4 cup milk (or dairy-free alternative)
• Salt to taste

Directions:

1. Peel and chop the potatoes into small cubes.
2. Boil the potatoes in a pot of salted water for about 15-20 minutes, or until tender.
3. Drain the potatoes and return them to the pot. Mash them with a potato masher or fork.
4. Add the butter and milk, and mash until smooth and creamy.
5. Season with salt to taste, and serve warm.

Creamy mashed potatoes with butter offer a soft, easy-to-digest breakfast that’s perfect for those seeking a low-fiber option. The potatoes provide a simple, starchy base that is filling without being too heavy, while the butter adds richness and flavor. This meal is easy to prepare and can be adjusted to taste, making it a great choice for a soothing and gentle breakfast that is still comforting and satisfying.

Rice Cakes with Cream Cheese and Honey

Rice cakes with cream cheese and honey offer a light, low-fiber breakfast that’s both satisfying and easy to prepare. The plain rice cakes provide a crunchy base, while the cream cheese adds a creamy texture. A drizzle of honey completes the dish with a touch of sweetness, making it a simple yet delicious choice for those seeking a mild breakfast.

Ingredients:

• 2 plain rice cakes
• 2 tbsp cream cheese (plain or flavored)
• 1 tsp honey
• A sprinkle of cinnamon (optional)

Directions:

1. Spread the cream cheese evenly on top of the rice cakes.
2. Drizzle with honey for sweetness.
3. Optionally, sprinkle with a pinch of cinnamon for added flavor.
4. Serve immediately as a quick and light breakfast.

Rice cakes with cream cheese and honey provide a light, low-fiber option that’s easy on the stomach. The combination of the crunchy rice cakes, creamy cheese, and sweet honey makes for a satisfying, no-fuss breakfast. Perfect for mornings when you need something quick and gentle on digestion, this simple meal can be enjoyed as a snack or a more substantial breakfast.

Baked Custard

Baked custard is a smooth, creamy breakfast treat that’s low in fiber but full of flavor. This simple dish features eggs, milk, and sugar, creating a rich custard base that’s easy to digest. Lightly spiced with vanilla or cinnamon, baked custard is a comforting choice for a low-fiber diet, providing a warm and satisfying start to your day.

Ingredients:

• 2 large eggs
• 2 cups whole milk (or dairy-free alternative)
• 1/4 cup sugar
• 1 tsp vanilla extract
• A pinch of salt
• Ground cinnamon (optional)

Directions:

1. Preheat your oven to 325°F (163°C).
2. In a mixing bowl, whisk together the eggs, milk, sugar, vanilla extract, and salt until smooth and fully combined.
3. Pour the mixture into a greased baking dish.
4. Bake for 40-45 minutes, or until the custard is set and a knife inserted comes out clean.
5. Optionally, sprinkle ground cinnamon on top before serving.
6. Allow to cool slightly before serving warm or chilled.

Baked custard is a rich, easy-to-digest breakfast option that provides protein and natural sweetness without being too heavy. The smooth texture and comforting warmth make it a perfect choice for those looking for a mild, low-fiber meal. It’s an ideal breakfast for anyone who enjoys a comforting, indulgent dish that’s gentle on the stomach and easy to prepare.

Soft-Boiled Eggs with Toast Soldiers

Soft-boiled eggs with toast soldiers is a fun, simple, and low-fiber breakfast option. The soft-boiled eggs offer a smooth, creamy yolk that pairs perfectly with crisp toast soldiers for dipping. This breakfast is not only satisfying and nutritious but also quick to prepare, making it a great option for busy mornings.

Ingredients:

• 2 large eggs
• 2 slices white bread (or gluten-free if preferred)
• 1 tbsp butter (optional)
• Salt and pepper, to taste

Directions:

1. Bring a pot of water to a boil and gently add the eggs. Boil for 4-5 minutes for soft-boiled eggs with a runny yolk.
2. While the eggs are cooking, toast the bread slices and then cut them into long strips (soldiers).
3. Optionally, spread butter on the toast soldiers for added flavor.
4. Once the eggs are done, carefully peel them and serve them with the toast soldiers.
5. Season with a pinch of salt and pepper, and enjoy dipping the toast into the runny egg yolk.

Soft-boiled eggs with toast soldiers offer a nostalgic and enjoyable breakfast that is low in fiber and easy to digest. The runny yolks and crispy toast make for a delicious combination, while the eggs provide high-quality protein. This simple and fun breakfast is perfect for anyone who wants a satisfying meal that is gentle on the stomach and easy to prepare.

Note: More recipes are coming soon!