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Low FODMAP overnight oats

Low FODMAP Overnight Oats

Jenna Volpe, RDN, LD, CLT
A simple, timeless, wholesome and tasty breakfast for the spring and summer months! Versatile with infinite flavor combinations, all in alignment with low FODMAP diet criteria.
Prep Time 10 minutes
Resting time (in fridge) 8 hours
Total Time 8 hours 10 minutes
Course Breakfast
Cuisine American
Servings 1 person


  • 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!
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