Low FODMAP Overnight Oats Recipe

This creamy Low FODMAP Overnight Oats is made with rolled oats, lactose-free milk (or almond milk), nutrient-dense chia seeds, pure maple syrup, and a splash of vanilla extract. The result is a thick, satisfying, and gut-friendly breakfast that is perfectly sweet and gentle on sensitive stomachs. This recipe is an ideal make-ahead meal for busy mornings and creates one generous serving.

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Low FODMAP Overnight Oats Ingredients

• 1/2 cup rolled oats (ensure they are old-fashioned, not instant)
• 1/2 cup lactose-free milk (or calcium-fortified almond milk)
• 2 tbsp chia seeds
• 1 tbsp pure maple syrup
• 1/2 tsp vanilla extract
• 1/4 tsp cinnamon (optional)
• Pinch of salt

Optional Low FODMAP Toppings:

• 1/4 cup strawberries, sliced
• 1/4 cup blueberries
• 1 tbsp peanut butter (natural, no added inulin or chicory root)
• 1 tbsp pumpkin seeds
• 1 tbsp unsweetened shredded coconut

How To Make Low FODMAP Overnight Oats

1. Combine the base ingredients: Add the rolled oats, chia seeds, lactose-free milk, maple syrup, vanilla extract, cinnamon (if using), and salt into a glass jar or a container with a tight lid.
2. Mix thoroughly: Stir the mixture really well. Make sure you scrape the bottom and corners so the chia seeds do not clump together.
3. Chill the mixture: Cover the container and place it in the refrigerator for at least 6 hours, or preferably overnight. This allows the oats to soften and the chia seeds to thicken the liquid.
4. Stir and adjust: In the morning, give the oats another good stir. If the mixture is too thick for your liking, add a small splash of milk to loosen it up.
5. Add toppings: Top your oats with your favorite low FODMAP ingredients like strawberries, blueberries, or peanut butter and enjoy immediately.

Recipe Tips

• Choose the Right Oats: Always use old-fashioned rolled oats rather than instant or quick oats. Rolled oats keep their texture better after soaking, while instant oats can become too mushy and slimy.
• Watch Fruit Portions: While strawberries and blueberries are low FODMAP, portion size matters. Stick to about 1/4 cup servings to keep the fructose load low and your stomach happy.
• Stir Well: Chia seeds have a tendency to clump together at the bottom of the jar. Stirring vigorously right after combining the ingredients ensures a smooth, creamy consistency without gelatinous lumps.
• Maple Syrup vs. Honey: Stick to pure maple syrup as your sweetener. Honey is high in fructose and can trigger symptoms for those on a low FODMAP diet, whereas maple syrup is generally well-tolerated.

What To Serve Low FODMAP Overnight Oats

This breakfast is a complete meal on its own, but you can pair it with other items for a heartier start to the day. Serve it alongside two hard-boiled eggs or a scramble for extra protein. A cup of peppermint tea or green tea makes a soothing beverage pairing. If you want more crunch, you can add a handful of low FODMAP nuts like walnuts or macadamia nuts right before eating.

How To Store Low FODMAP Overnight Oats Leftovers

• Refrigerate: Store the overnight oats in an airtight jar or container in the refrigerator for up to 4 days. The oats will continue to soften the longer they sit.
• Freeze: You can freeze these oats in a freezer-safe container for up to 3 months. Thaw them in the refrigerator overnight before eating. Note that the texture may change slightly after freezing.

Low FODMAP Overnight Oats Nutrition Facts

Serving Size: 1 jar (without toppings)

• Calories: 385 kcal
• Total Fat: 14g
• Saturated Fat: 1.5g
• Cholesterol: 0mg
• Sodium: 160mg
• Total Carbohydrate: 54g
• Dietary Fiber: 11g
• Sugars: 14g
• Protein: 13g

Frequently Asked Questions

• Can I heat these oats up? Yes, you can. While they are designed to be eaten cold, you can warm them in the microwave for 30 to 60 seconds if you prefer a hot breakfast.
• Is almond milk safe for a low FODMAP diet? Yes, almond milk is generally considered low FODMAP in servings of 1 cup (250ml) or less. Just check the label to ensure it doesn’t contain high FODMAP additives like inulin or high fructose corn syrup.
• Why do I need to use rolled oats? Rolled oats absorb liquid slowly and maintain a pleasant chewiness. Steel-cut oats remain too hard when soaked overnight, and instant oats often turn into a paste.
• Can I prep these for the whole week? Yes, this is a great meal prep recipe. You can make up to 4 jars at once on Sunday night, and they will stay fresh and safe to eat in the fridge through Thursday or Friday morning.

Try More Recipes:

• Low FODMAP Omelette Recipe
• Low FODMAP Muesli Recipe
• Low FODMAP Hash Browns Recipe