Super easy, low fodmap, café style breakfast at home! Eggs, lactose free milk, vanilla, Kfibre & sourdough. Dip, fry and enjoy.

French toast will always be a favourite for us and this recipe is no different. We’ve taken it to the extra level and given it an autumn twist by adding pumpkin, cinnamon & nutmeg. Buttery and fluffy in the middle and crispy golden edges then smothered with maple syrup and fresh juicy berries.

How I made this low FODMAP:

  • Sourdough bread is low FODMAP at 2 slices
  • Lactose free milk to make it lactose free, but you could also do almond milk if you prefer a plant milk option
  • Kfibre gut health powder to look after your microbiome and assist with regular digestion. If you know, you know…..


If you are on a low FODMAP diet, you can be assured that this recipe is Monash certified low FODMAP at one serve.

  • Prep time: 5 minutes
  • Cooking time: 10 minutes
  • Serves: 2


You will need:

  • 2 large eggs
  • 60g (¼ cup) canned pumpkin (or steamed and mashed Japanese/Kabocha pumpkin)
  • 62ml lactose free milk
  • 3g (½ tsp) vanilla extract
  • 2g (½ tsp) ground cinnamon
  • 1g (¼ tsp) ground nutmeg
  • 4 slices spelt sourdough bread
  • Butter for frying
  • 3g (2 tsp) Kfibre


To serve:

Maple syrup

40g fresh blueberries

40g fresh sliced strawberries


Make it:

  • Whisk eggs, pumpkin puree, lactose free milk, vanilla, cinnamon, nutmeg and Kfibre in a shallow bowl.
  • Heat butter in a frying pan over a moderate heat. Once pan is hot, dunk a slice of sourdough in the egg mixture and transfer to the pan. Cook for a few minutes each side until golden. Repeat with remaining sourdough bread.
  • Stack 2 slices of French toast on each plate and top with blueberries, strawberries and maple syrup


  • Gluten Free: Use gluten free bread
  • Dairy Free: Use almond milk in place of lactose free milk


fodmap black

Monash University Low FODMAP Certified™ recipe: One serving of a meal made in accordance with this recipe can assist with following the Monash University Low FODMAP diet™. A strict low FODMAP diet should only be commenced under the supervision of a healthcare professional.

By Joanna Baker (APD | RN)