Low FODMAP Breakfast Polenta Bowl
Recipe

Low FODMAP Breakfast Polenta Bowl

Published on Tuesday, September 30, 2025
by
Jessie Hulsey

Low-FODMAP
IBS
Jump to Recipe

Savory Breakfast Polenta Bowl with Spinach, Tomatoes & Egg (Low FODMAP)

If you’re looking for a cozy, savory breakfast that’s gentle on your gut but still full of flavor, this breakfast polenta bowl is one to try. It brings together creamy polenta, sautéed spinach, juicy cherry tomatoes, a soft egg, and a sprinkle of cheddar cheese for a simple meal that is a bit more special than regular oatmeal.

Why You’ll Love This Bowl

Polenta makes a great base for breakfast because it’s warm, filling, and versatile. It’s made from cornmeal, which is Low FODMAP in moderate portions. When cooked, it becomes creamy and mild, somewhat similar to grits, and pairs well with both savory and sweet toppings.

We’re keeping this version simple and gut-friendly. Spinach and cherry tomatoes add color and nutrition without completely overpowering the dish. Plus, the egg on top brings protein and a healthy source of fat!

If you're looking for more easy, gut-friendly breakfast ideas, try this Loaded Breakfast Sandwich, these GERD-Friendly Breakfast Tacos, or a Make-Ahead Egg Bake that's perfect for busy mornings.

Tips for the Best Polenta Bowl

  • Whisk the polenta in slowly so it turns out smooth without any lumps.

  • Use a nonstick pan for the eggs and veggies to help everything cook evenly and make cleanup easier.

  • Cook your egg however you like it — poached, soft-boiled, or over-easy; all work well in this bowl.

  • Try out different toppings, such as chopped chives, green onion tops (just the green part), or a pinch of smoked paprika, for extra flavor.

Storage 

  • Storage: Leftover polenta will firm up as it cools. Store it in an airtight container in the fridge for up to 3 days. 

  • Reheating: To reheat, add a splash of water or broth and stir it in as it warms on the stove or in the microwave. The sautéed veggies can be stored separately and reheated quickly in a skillet. Eggs are best made fresh, but you can prep soft-boiled eggs ahead of time if you’re short on time in the morning.

FAQs

Is polenta Low FODMAP?

Yes, cooked polenta is Low FODMAP in portions of up to ¾ cup per serving. It’s a great gluten-free grain option that adds a little bit of comfort without triggering symptoms when appropriately portioned.

Can I add more protein?

Definitely. Try adding a few slices of crisp bacon, a scoop of crumbled tofu, or a chopped chicken sausage made with Low FODMAP ingredients. It’s an easy way to make the bowl more filling and balanced.

Can I use frozen spinach?

Yes, frozen spinach works well here. Just make sure to thaw it fully and squeeze out any excess water with a clean towel or paper towel before adding it to the pan so it doesn’t make the bowl watery.

What type of broth should I use?

Look for a Low FODMAP-certified broth or make your own using Low FODMAP vegetables, such as carrots, celery tops, and herbs. Avoid broths with onion, garlic, or high-FODMAP seasonings.

Can I serve this for lunch or dinner?

Definitely. This bowl is hearty enough for any meal and works well as a savory lunch or light dinner. You can even add a protein, such as grilled chicken, or a side of fruit to round it out.

[[ recipeID=recipe-2mfcp12kc, title=Low FODMAP Breakfast Polenta Bowl ]]

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Jessie Hulsey

RD, LD

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Low FODMAP Breakfast Polenta Bowl

Start your morning with something warm and comforting that still fits your Low FODMAP needs. This easy breakfast bowl is satisfying, simple to make, and perfect for slow mornings or weekly meal prep!

Servings: 2

Keywords:

  • Prep Time: 5 mins
  • Cook Time: 30 mins
  • Total Time: 35 mins

Ingredients

Instructions

Ingredients

  • ½ cup yellow corn polenta (Bob’s Red Mill)
  • 1 ½ cups Low FODMAP vegetable broth (Gourmend)
  • ¼ cup shredded cheddar cheese
  • Salt and black pepper, to taste
  • 1 tablespoon garlic-infused olive oil
  • ½ cup fresh baby spinach
  • ½ cup cherry tomatoes, halved
  • 2 large eggs

Instructions

  1. In a medium saucepan, bring 2 cups of broth to a boil. Slowly whisk in the polenta. Reduce heat to low and cook, stirring often, until thick and creamy. This takes about 5 minutes for instant or 20–30 minutes for traditional. Once done, stir in shredded cheddar, a pinch of salt and pepper, and a drizzle of garlic-infused olive oil.
  2. While the polenta cooks, heat 1 teaspoon of garlic-infused olive oil in a nonstick skillet over medium heat. Add cherry tomatoes and cook for 2–3 minutes until they begin to soften. Add spinach and sauté until just wilted. Season with salt and pepper.
  3. In a separate pan or the same skillet, cook your eggs to your preference (fried, poached, or soft-boiled all work well).
  4. Divide the polenta between two bowls. Top each with sautéed veggies and a cooked egg. Add an extra sprinkle of cheese or drizzle of garlic oil if desired.

Nutrition Facts

Serving Size: 1

Serving Per Recipe: 2

Amount Per Serving
Calories 321
% Daily Value*
Total Fat 16.5g 25%
Saturated Fat 4.4g 22%
Trans Fat 0g
Sodium 665mg 27%
Total Carbohydrate 30g 10%
Dietary Fiber 2.6g 10%
Sugars 2g
Protein 12.4g

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs:

Notes

For meal prep, cook the polenta and veggies ahead of time and reheat when ready to serve.

Eggs are best cooked fresh, but soft-boiled eggs can be stored in the fridge for up to 2 days.