Low FODMAP Baked Oatmeal Recipe

This wholesome Low FODMAP Baked Oatmeal Recipe is made with rolled oats, chia seeds, lactose-free milk, pure maple syrup, and fresh blueberries. The result is a warm, comforting breakfast that is satisfying, delicious, and easy on the stomach. It is perfect for a healthy meal prep breakfast or a cozy weekend brunch, making enough for 6 people.

Low FODMAP Baked Oatmeal Recipe Ingredients

Dry Ingredients:

• 2 1/2 cups rolled oats (ensure they are certified gluten-free if necessary)
• 2 tbsp chia seeds
• 1 tsp ground cinnamon
• 1 1/2 tsp baking powder (gluten-free)
• 1/2 tsp fine salt
• 1/4 tsp ground nutmeg (optional)

Wet Ingredients:

• 2 1/2 cups lactose-free milk (or almond milk without inulin)
• 1/4 cup pure maple syrup
• 2 large eggs
• 3 tbsp melted butter or neutral oil (such as canola or sunflower)
• 2 tsp pure vanilla extract
• 2 tbsp light brown sugar (optional, for extra sweetness)

Add-ins:

• 1 cup fresh or frozen blueberries
• 1/3 cup chopped walnuts or pecans (optional)

How To Make Low FODMAP Baked Oatmeal Recipe

1. Prepare the oven: Preheat your oven to 180°C (350°F). Lightly grease an 8×8-inch (20×20 cm) baking dish with butter or oil to prevent sticking.
2. Mix dry ingredients: In a large mixing bowl, combine the rolled oats, chia seeds, cinnamon, nutmeg, baking powder, and salt. Stir well so the chia seeds and baking powder are spread evenly throughout the oats.
3. Whisk wet ingredients: In a separate bowl or jug, whisk together the lactose-free milk, maple syrup, brown sugar (if using), eggs, melted butter, and vanilla extract.
4. Combine the mixtures: Pour the wet liquid mixture into the bowl with the dry oat mixture. Stir with a spoon until all the oats look moistened and everything is well combined.
5. Fold in the fruit: Gently fold in the blueberries and chopped nuts. If you are using frozen blueberries, add them straight from the freezer; do not thaw them first.
6. Bake the oatmeal: Pour the mixture into your prepared baking dish. Use a spatula to spread it out evenly. Bake for 30–40 minutes until the top is lightly golden and the center feels set and springy.
7. Cool and serve: Remove the dish from the oven and let it cool for at least 10–15 minutes. This helps the oatmeal firm up so it is easier to slice into squares.

Recipe Tips

• Check Your Milk: If you use plant-based milk instead of cow’s milk, check the label carefully. Avoid milks with high-FODMAP additives like inulin or chicory root fiber to keep it tummy-friendly.
• Don’t Thaw Frozen Berries: If you use frozen blueberries, keep them frozen until the very last second. If you thaw them, they will release too much liquid and turn your oatmeal purple and mushy.
• Let It Rest: It is tempting to eat this right away, but letting the baked oatmeal cool for 15 minutes is crucial. This resting time allows the oats to absorb the remaining moisture, making it much easier to cut neat squares.
• Customize Your Nuts: Walnuts and pecans are great low FODMAP options. Just be sure to stick to the recommended serving sizes (about 30g per person) to keep the FODMAP load low.

What To Serve Low FODMAP Baked Oatmeal

This dish is a complete breakfast on its own, but it pairs beautifully with a few simple sides. For a creamy contrast, serve a warm square with a dollop of lactose-free yogurt or a splash of extra cold milk. If you prefer a larger brunch spread, this sweet oatmeal goes well alongside a savory egg dish, like scrambled eggs with spinach. You can also top it with a few extra fresh strawberries or blueberries for a bright pop of color.

How To Store Low FODMAP Baked Oatmeal Leftovers

• Refrigerate: allow the oatmeal to cool completely, then cut it into squares. Store the squares in an airtight container in the refrigerator for up to 4 days. You can reheat them in the microwave for 30-60 seconds.
• Freeze: Wrap individual squares in plastic wrap or place them in a freezer-safe container with parchment paper between layers. Freeze for up to 3 months. Thaw overnight in the fridge before reheating.

Low FODMAP Baked Oatmeal Recipe Nutrition Facts

• Calories: 265 kcal
• Total Fat: 10g
• Saturated Fat: 3g
• Cholesterol: 65mg
• Sodium: 240mg
• Total Carbohydrate: 38g
• Dietary Fiber: 5g
• Sugars: 12g
• Protein: 8g

Frequently Asked Questions

• Is this recipe gluten-free? Yes, but only if you use certified gluten-free rolled oats. Standard oats are often processed in facilities with wheat, so check the package label if you have celiac disease or a severe gluten intolerance.
• Can I prep this the night before? Yes, you can mix the wet and dry ingredients in the baking dish, cover it, and leave it in the fridge overnight. In the morning, just bake it as directed, though you may need to add 5 minutes to the cooking time since the batter is cold.
• Can I use other fruits? Absolutely. Strawberries and unripe bananas are good low FODMAP options. Just be sure to check a FODMAP app to ensure the fruit you choose is safe for your specific dietary needs.

Try More Recipes:

• Low FODMAP Bagels Recipe
• Low FODMAP Bacon and Eggs Recipe
• Low FODMAP Acai Bowl Recipe

Low FODMAP Baked Oatmeal Recipe

Recipe by Sabrine HajriCourse: BreakfastCuisine: American

Servings

6

servings

Prep time

10

minutes

Cooking time

35

minutes

Calories

265

kcal

This Low FODMAP Baked Oatmeal Recipe is a comforting, tummy-friendly breakfast. It combines rolled oats, chia seeds, and maple syrup with bursts of fresh blueberries. It is easy to make, perfect for meal prepping, and safe for those following a low FODMAP diet.

Ingredients

• Dry Ingredients:

• 2 1/2 cups rolled oats (certified gluten-free if needed)
  

• 2 tbsp chia seeds
  

• 1 tsp ground cinnamon
  

• 1 1/2 tsp baking powder
  

• 1/2 tsp fine salt

• Wet Ingredients:

• 2 1/2 cups lactose-free milk
  

• 1/4 cup pure maple syrup
  

• 2 large eggs
  

• 3 tbsp melted butter or neutral oil
  

• 2 tsp pure vanilla extract

• Add-ins:

• 1 cup fresh or frozen blueberries

Directions

• Prep the oven: Preheat oven to 180°C (350°F) and grease an 8×8-inch baking dish.
  
• Mix dry ingredients: In a large bowl, combine oats, chia seeds, cinnamon, baking powder, and salt.
  
• Whisk wet ingredients: In a separate bowl, whisk milk, maple syrup, eggs, melted butter, and vanilla.
  
• Combine and bake: Pour the wet mix into the dry oats, stir well, and fold in blueberries. Pour into the pan and bake for 30-40 minutes until set. Cool for 10 minutes before slicing.