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Photographie d'un bocal d'overnight oats aux myrtilles répondant à la question is oatmeal low fodmap en illustrant une portion sécuritaire de 40g.

Low FODMAP Blueberry & Peanut Butter Overnight Oats

Sarah Martinez
A comforting low-FODMAP certified overnight oats recipe Monash-verified at 40g rolled oats per serving, perfect for IBS and SIBO management, carefully portioned to avoid excess fructans and GOS.
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Prep Time 5 minutes
Resting Time 8 hours
Total Time 8 hours 5 minutes
Course Breakfast
Cuisine American
Servings 1 portion
Calories 433 kcal

Equipment

  • 500ml glass mason jar
  • measuring cups and spoons

Ingredients
  

  • 1/2 cup rolled oats or rice flakes (weigh 40g, do not use quick oats)
  • 1/2 cup low FODMAP milk (lactose-free or unsweetened almond milk)
  • 4 tbsp water
  • 1/4 tsp ground cinnamon
  • 1 tsp chia seeds
  • 1 tbsp peanut butter (without high fructose corn syrup)
  • 1/3 cup fresh or frozen blueberries
  • 2 tsp pure maple syrup (optional)

Instructions
 

  • When ready to eat, taste and add a drizzle of pure maple syrup if needed. Serve cold directly from the jar.
  • Top with fresh or frozen blueberries. Seal the jar and place in the refrigerator for 8 hours or overnight.
  • When ready to eat, taste and add a drizzle of pure maple syrup if needed. Serve cold directly from the jar.

Notes

Ensure your milk choice does not contain high FODMAP additives like inulin or agave. If you have coeliac disease, ensure oats are certified uncontaminated or substitute with rice flakes. Store in a sealed mason jar in the refrigerator for up to 2 days. Never substitute maple syrup with honey, agave, or HFCS.

Nutrition

Calories: 433kcalCarbohydrates: 67.8gProtein: 11.6gFat: 14.3gSaturated Fat: 2.4gSodium: 100mgFiber: 9.3gSugar: 22.1g
Keyword fodmap safe, gut health, ibs friendly, irritable bowel syndrome, low fodmap, monash approved, Monash-verified, oatmeal, overnight oats, sibo diet
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