This low FODMAP overnight oats recipe has been a staple for me many years now, and I’ve been sharing it with so many people individually that I finally realized I might as well make it into a blog post! You may have seen this meal make an appearance on my Instagram account too…
(Recipe and post updated August 12, 2021 by Jenna Volpe RDN, LD, CLT to accommodate low FODMAP requests!)
A few things I love about oats:
Clearly I love oats for a multitude of reasons…
Tasty and versatile
When properly prepared, oats are straight up delish! They’re also versatile in that you can make them into lots of different things.
For example, hot cooked oatmeal with baked apples, cinnamon and pecans is a completely different experience from overnight oats with berries, yogurt and nut butter.
As much as I enjoy a classic bowl of cooked oatmeal, hot oatmeal is not often my first choice for breakfast on an 80-100 degree summer day…
That is no coincidence either: Ayurvedic and Traditional Chinese Medicine practitioners point out that our bodies often feel inclined to go for more fresh, raw, cooling foods during the warm weather while we seem to crave more cooked, warming comfort foods in colder months. (By no means is this a “rule” but more of a subconscious intuitive eating mechanism that may kick in to help balance our internal state.)
I also love me some Malk or Rise brand oat milk in my morning coffee brew. 😀
Oats are satiating and packed with good stuff like soluble fiber and over a dozen vitamins and minerals (phosphorous, magnesium, manganese, potassium, thiamin, zinc, copper and pantothenate to name a few!) (1).
Gut-friendly and hypoallergenic
Like rice and potatoes, oats are also a hypoallergenic staple grain (and starch) for people with celiac/digestive issues who don’t tolerate gluten (whether you have celiac disease or a non-celiac gluten or wheat sensitivity), as long as you’re watching out for cross contamination.
- If you can’t have wheat for any reason, just make sure to opt for oats that specify “gluten free” on the label!
Easy and budget-friendly
Another reason I love overnight oats so much is because they’re pretty low maintenance, non-perishable, budget-friendly and very easy to make in bulk. As long as you remember to make them in advance at the beginning of your week or the night before, that is. 😉
Low FODMAP overnight oats: the recipe
I’ve made these dozens of different ways depending on what I feel like (and what I have on-hand in my kitchen).
***An important point to note is that you should not use instant, Irish or steel cut oats for this recipe – I opt for rolled oats to get the texture on point!***
I also add chia seeds to my version because they add more texture (and they give an extra boost of fiber and protein too, which provides me with more sustenance throughout the morning).
Below is my base recipe for a single serving. You can double it or make it in bulk, adjusting the ingredient ratios according to your desired texture. I encourage you to get creative and try out your own flavor combinations too!
Low FODMAP Overnight Oats
- Mason jar
- Measuring utensils
- Spoon for stirring
Basic Overnight Oats
- 1/2 cup gluten free rolled oats
- 3/4 cup unsweetened milk substitute of choice Rise and Malk are my favorite brands because there are no fillers/additives. You can add more or less depending on how thick or soupy you prefer your overnight oats!
- 1 TBSP chia seeds (Adding more chia seeds will give you a firmer, more gelatinized texture the next day, and more fiber... add more or less based on what you like!)
Optional add-in’s: choose whatever you like! Don't add these in until the next day.
- Sprinkle of cinnamon, cloves, apple pie spice or pumpkin pie spice
- Fresh fruit of choice, such as berries or sliced bananas
- 1/2 tsp vanilla extract
- 1 TBSP yogurt of choice All yogurt contains probiotics and is lactose-free!
- 1 scoop protein powder of choice Low FODMAP protein powders: a basic pea protein, hemp protein, rice protein or collagen peptides... Truvani is my favorite low FODMAP plant-based protein powder!
- 1/2 to 1 TBSP real maple syrup
- 1 to 2 TBSP peanut butter/nut butter/sun butter
- 1 to 2 TBSP low FODMAP nuts or sunflower seeds Sliced almonds, chopped walnuts or pecans would go great in this recipe!
- Sprinkle of cacao nibs or Hu chocolate gems
- Shredded coconut flakes
- 1 to 2 TBSP golden ground flaxseeds For extra fiber
Part 1: Prep
- Combine the above ingredients in a mason jar or sealed container. Mix well.
- Store in refrigerator overnight, ideally for 8 hours (or you can make in 4 hours if needed).
Part 2: Toppings
- Once mixture has set, the next day when ready to eat, add toppings of your choice. You can use any of the above suggestions or something else that works for you. Feel free to get creative with your own combination!