Cooked Quinoa Flakes Porridge with Almond Milk, Strawberries & Maple Syrup (Safe breakfast)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A safe low-FODMAP breakfast: quinoa flakes simmered creamy in almond milk, topped with strawberries and a tablespoon of maple syrup.
Porridge for breakfast, but the quinoa version — flakes that cook up creamy in three minutes and give the gut a change from oats. Almond milk keeps it gentle, strawberries keep it bright, and maple syrup delivers the sweetness without the FODMAP fuss. This is the breakfast you reach for when you want warm, soft, and entirely safe first thing.
🥄 Ingredients
- 🫗 1/2 cup (50g) quinoa flakes
- 🫗 1 cup (250ml) unsweetened almond milk (about a 1-cup low-FODMAP serving)
- 🫗 4 strawberries (about 80g), hulled and sliced
- 🫗 1 tablespoon maple syrup
- 🫗 1/2 teaspoon ground cinnamon
- 🫗 1 teaspoon chia seeds (optional)
- 🫗 A pinch of salt
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Bring the almond milk and salt to a gentle simmer in a small saucepan.
Stir in the quinoa flakes and cinnamon, and cook for 3–4 minutes, stirring often, until the flakes soften and thicken into a creamy porridge.
Off the heat, fold in the chia seeds if using, and let it rest for a minute.
Top with the sliced strawberries, drizzle with the maple syrup, and serve warm.
⚠️ Common Mistakes
- ✕
Grabbing sweetened almond milk; unsweetened keeps the sugar count honest.
- ✕
Walking away while the porridge cooks — it goes from creamy to paste in seconds.
- ✕
Adding the strawberries mid-cook so they melt into mush.
🔄 Variations
Blueberries instead of strawberries for another safe berry option.
Stir in a spoon of smooth peanut butter for more protein.
Add ground cardamom or a pinch of ginger with the cinnamon.
🧊 Storage
- 📦
Best eaten fresh; a cooled bowl keeps overnight and reheats with a splash of almond milk.
- 📦
Not freezer-friendly — make what you'll eat.
💡 Chef Tips
Tip 1: Almond milk is low FODMAP up to about a cup, and this recipe sits right on that generous line.
Tip 2: Quinoa flakes thicken fast — keep stirring for the full three minutes or it clumps.
Tip 3: Strawberries at around four or five per bowl is the berry portion that stays low FODMAP.
Tip 4: Maple syrup at a tablespoon is a reliable low-FODMAP sweetener during elimination.
❓ FAQ
Are quinoa flakes low FODMAP? Yes — quinoa flakes mirror quinoa's low-FODMAP status and cook into a gentle, gut-friendly porridge.
Is this safe every day? At these portions it's a solid low-FODMAP breakfast; vary the berries and seeds to keep it interesting.
Can I use regular milk? During elimination, use lactose-free or almond — regular milk's lactose is the FODMAP variable here.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →