Low FODMAP French Toast: A Gut-Friendly, Easy Breakfast Recipe

What Makes This French Toast Low FODMAP?

• Gluten-free brioche bread: Traditional brioche contains wheat, but gluten-free versions give you that same soft, slightly sweet texture.
• Lactose-free milk: Regular milk can be high in lactose, so using lactose-free milk keeps the custard mixture easy to digest.
• Eggs: Naturally Low FODMAP and essential for that classic, rich, custardy texture.
• Warm spices: Cinnamon and nutmeg add depth and flavor without needing any high-FODMAP ingredients.
• Vanilla and brown sugar: These bring sweetness and that classic French toast flavor in a simple, well-tolerated way.

Substitutions & Variations

• You can swap in gluten-free sandwich bread instead of brioche, though slightly stale bread works best, so it holds the custard mixture without getting soggy.
• For a dairy-free option, use unsweetened almond milk in place of lactose-free milk, which still creates a smooth, flavorful batter.
• Add a touch of citrus by mixing in orange zest with the cinnamon and vanilla, which brightens the flavor without adding FODMAP concerns.
• For extra protein, serve the French toast with a side of eggs or lactose-free yogurt, making it a more balanced breakfast.

Tips for the Best Low FODMAP French Toast

• Let your bread sit out for a bit because slightly stale gluten-free bread absorbs the custard better and prevents it from falling apart.
• Cook over medium heat so the inside cooks through without burning the outside, especially since gluten-free breads can brown quickly.
• Don’t rush the soak since giving each slice a few seconds in the mixture helps create that soft, custardy center.

Serving Ideas

• Serve with fresh strawberries or blueberries for a naturally sweet, Low FODMAP topping
• Add a drizzle of pure maple syrup for that classic flavor
• Pair with a side of scrambled eggs or turkey bacon for a more balanced plate
• Top with a spoonful of lactose-free yogurt and a sprinkle of cinnamon for a brunch-style upgrade

FAQs

Can I make this ahead of time?

Can I freeze Low FODMAP French toast?

What’s the best bread to use?

Low FODMAP French Toast

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This cozy breakfast classic is made with gluten-free brioche, warm spices, and a simple custard that delivers all the flavor of traditional French toast while staying gentle on digestion.

Servings: 4 servingsPrep: 10 minsCook: 15 minsTotal: 25 minsDifficulty: Easy

EuropeanBreakfastLow FODMAPLow FODMAP breakfastIBS-friendly recipes

Ingredients

2 large eggs

1/2 cup lactose-free milk

1 tablespoon brown sugar

1 teaspoon vanilla extract

1/2 teaspoon cinnamon

1/4 teaspoon nutmeg

Butter or oil for cooking

8 slices gluten-free brioche bread

Instructions

1

In a shallow bowl, whisk together the eggs, lactose-free milk, brown sugar, vanilla, cinnamon, and nutmeg until smooth.

2

Heat a skillet or griddle over medium heat and lightly grease it with butter or oil.

3

Dip each slice of bread into the egg mixture, letting it soak on each side for a few seconds.

4

Place the soaked bread onto the skillet and cook for 2–3 minutes per side, or until golden brown and cooked through.

5

Serve warm with your favorite Low FODMAP toppings, such as maple syrup, fresh fruit, or lactose-free yogurt.

Nutrition Facts

Per serving

Calories
225

Fat
6.0g

Carbs
41.1g

Protein
6.0g

Fiber
6.0g

Sodium
268.0mg

Sugars
5.6g

Sat. Fat
1.0g

Notes

• Gluten-free bread can be delicate, so handle it gently when soaking and flipping.
• If your bread is very fresh, let it sit out for 10–15 minutes to dry slightly before using.
• Leftovers can be refrigerated or frozen and reheated easily for quick breakfasts.