Cream of Wheat with Banana
Smooth, warm farina with sliced banana—the kind of breakfast you turn to when everything else feels like too much. Mild, familiar, and gentle enough for your worst flare days.
Cream of Wheat with Banana
Smooth, warm farina with sliced banana—the kind of breakfast you turn to when everything else feels like too much. Mild, familiar, and gentle enough for your worst flare days.
Ingredients
- Moderate FODMAP
- Low FODMAP
- Moderate FODMAP
- Low FODMAP
- Low FODMAP
Instructions
Bring water and salt to a rolling boil in a small saucepan over medium-high heat.
rolling boilEquipment: small saucepanReduce heat to medium-low and slowly pour in the cream of wheat in a thin stream, whisking constantly to prevent lumps from forming.
Tip: Pour slowly in a thin stream while whisking to prevent lumpsCook for 2-3 minutes, stirring frequently with a wooden spoon, until the mixture thickens to a smooth, creamy consistency that coats the back of the spoon.
Equipment: wooden spoonTip: The mixture should coat the back of the spoon when readyRemove from heat when the cereal reaches your desired thickness—it will continue to thicken as it sits.
Tip: It will continue to thicken as it sitsTransfer to a bowl and arrange sliced banana on top.
Drizzle with honey or maple syrup if using (limit to 1 tsp honey or up to 2 tsp maple syrup for FODMAP safety).
Notes
Storage
Best eaten fresh. Cream of wheat thickens significantly when cooled and doesn't reheat well. If you must refrigerate, store in an airtight container for up to 1 day and thin with water when reheating on the stovetop.
Gluten-free swap
Use cream of rice instead of cream of wheat for a gluten-free version with nearly identical texture. Cook the same way, though cream of rice may need an extra minute. Fiber drops to ~0.24g per cup cooked—even gentler on the gut.
SCD alternative
This recipe is not SCD-compliant because all wheat and grains are prohibited. Try well-cooked, pureed butternut squash with banana instead—sweeter but similarly smooth. This substitution also works for stricter low-FODMAP needs.
Protein boost
Stir in a beaten egg during the last minute of cooking for an extra 6g of protein. The hot cereal will cook the egg gently, creating a richer, custard-like texture without chunks.
Consistency control
For thinner cereal, add water 1 tablespoon at a time until you reach the desired consistency. For thicker, let it cook an extra 30-60 seconds.
Make-ahead
This recipe is best made fresh and doesn't store well. However, you can pre-measure dry cream of wheat into small containers for quick weekday breakfasts.
IBD Considerations
Diet Protocol Compliance
How this recipe fits common IBD dietary approaches
