Looking for a protein-packed breakfast idea? With 14 g of protein per serving, this mouthwatering low FODMAP raspberry almond smoothie will be a morning favourite in no time!

We’re still under lockdown here in Toronto, so to stay sane, I’ve been taking my dogs on a ton of walks around the park by our house. While my new routine is pretty comforting, adding extra walks to my day has put a bit of a monkey wrench in my daily schedule!

One of my tastiest solutions so far has been this epic low FODMAP raspberry almond smoothie! Because it’s made with Greek yogurt, it’s packed with protein, so it keeps me nice and full until lunch time. Plus, it’s easy to hold in one hand while I try to control my little murder muppets with the other!

This recipe is pretty close to the recommended limit when it comes to fructans. But if you finish your re-challenges and find fructans are ok for you, feel free to add 1 tbsp of almond butter to this recipe!

Keep it FODMAP friendly

Start your day with a fresh pop of flavour! Check out the notes below for tips on keeping this easy raspberry almond smoothie FODMAP friendly!

First up, Greek yogurt. If you’re in the elimination phase of the program, you need to use lactose-free yogurt. Make sure you check the ingredients for high FODMAP sweeteners and stabilizers like inulin/chicory root.

If you’re plant-powered, you can also swap out the yogurt for a thick dairy-free yogurt like coconut yogurt.

Next up, almond milk. According to Monash University, almond milk is low FODMAP (even in larger servings). Make sure to check your almond milk for high FODMAP sweeteners and thickeners, and use a product with added calcium when possible.

We’ll also be using frozen raspberries. According to Monash, raspberries are low FODMAP in servings of 30 berries (60 g) per sitting. Servings of 35 berries (65 g) or more are high in the FODMAP fructan.

This recipe calls for 1/3 cup of raspberries per serving. That works out to 45 g per sitting, which is well within Monash’s recommended range.

Next up, maple syrup. According to the Monash app, maple syrup is low FODMAP in servings of 2 tbsp per sitting. Though Monash doesn’t specify a maximum serving size.

We’ll be using 1 tbsp of maple syrup, which is well within the recommended range.

Last but not least, chia seeds. According to the Monash app, chia seeds are low FODMAP in servings of 2 tbsp (24 g) per sitting. Servings of 4 tbsp or more are high in the FODMAP fructan.

We’ll be using 2 tsp of chia seeds, which works out to 8 g per serving. This is well within Monash’s recommended range.

Fructose = 0
Lactose = 0
Fructan = 1.1
GOS = 0
Polyol = 0

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