High-Protein Pecan Pie Breakfast Smoothie

I have been loving this smoothie recently for these not quite summer, not quite autumn mornings. It's very filling and really sets you up for the day!

Pecan Pie Breakfast Smoothie

[Prep Time: 5 mins. Cook Time: 2. Total Time = 7 Minutes]

Serves One.


10 pecans, toasted

1 medium unripe banana (100g) ideally frozen in pieces*

1 tbsp peanut butter

3 tsp rolled oats

1/2 tsp cinnamon

tiny, tiny pinch of turmeric, ground

1 pinch of nutmeg, ground

1/2 tsp vanilla extract

240ml/1 cup of lowFODMAP plant milk (e.g. almond, rice or hemp)

1 heaped tsp or rice or pea protein

option maple syrup

* ice or chilled water if not using a frozen banana


  1. Lightly toast the pecans in a dry frying pan over a medium heat. They burn very easily to keep a close eye on them. We want them just lightly browns at the edges.

  2. Combine all the ingredients in a blender, along with the pecans.

  3. Blend until smooth.

  4. Add more chilled water if you prefer a thinner texture and maple syrup if you like it sweeter.

  5. Serve and enjoy!

You can watch the recipe being made in the video below. If you would like more recipes and a week long meal plan made with a Registered Dietician, you can check out Your Wild Gut Project here x

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Video tutorials, recipes, workbooks, guides and printables), focusing on each stage of the diet. 

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DISCLAIMER: The information provided on this website is not intended to replace any information provided by a qualified health care professional and should be considered general educational information only. 

I strongly recommend consulting a registered nutritionist/dietician/medical practitioner.

* The low FODMAP diet has been shown to reduce symptoms in ~80% of IBS sufferers, so, unfortunately, it won't help 20%, but you also won't know unless you try. 

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