Go Back
–+ servings
Low FODMAP oatmeal recipes with fresh blueberries in a white ceramic bowl Monash-verified IBS-safe breakfast

Low FODMAP Oatmeal with Blueberries

Sarah Martinez
Monash-verified Low FODMAP oatmeal with blueberries made with certified gluten-free oats, tested 6 times, and approved by our registered dietitian. IBS-safe at exactly 1 serving, ready in 7 minutes.
No ratings yet
Print Recipe Pin Recipe
Prep Time 2 minutes
Cook Time 5 minutes
Total Time 7 minutes
Course Breakfast
Cuisine Low FODMAP
Servings 1 serving
Calories 245 kcal

Ingredients
  

  • 40 g certified gluten-free rolled oats (Monash green up to 52g, do NOT exceed)
  • ½ cup lactose-free milk or unsweetened almond milk (Monash safe, NOT regular cow's milk)
  • 31 g fresh or frozen blueberries ¼ cup (Monash green up to 125g)
  • ½ tsp pure vanilla extract (Monash safe)
  • 2 tsp pure maple syrup (Monash safe, NOT honey)
  • 1 pinch salt
  • ½ tbsp unsalted butter, optional (virtually lactose-free, Monash safe)

Instructions
 

  • In a microwave-safe bowl, combine the certified GF oats, lactose-free milk, maple syrup, vanilla extract, and salt. Stir well. FODMAP tip: weigh oats to exactly 40g, do not eyeball. Measuring cups can vary by 10-15g depending on packing.
  • Microwave on high for 30 seconds. Stir. Repeat in 30-second intervals until oats are almost tender, about 1 min 30 sec total. Every microwave varies; adjust ±30 sec for your appliance.
  • Add blueberries on top (fresh or frozen). Microwave 30 more seconds until blueberries are warm and oats are fully cooked. FODMAP tip: add blueberries AFTER initial cooking, adding them at the start makes them mushy, and they lose their burst.
  • Remove the bowl carefully; it will be hot. Stir in butter if using. Let cool 1 full minute before eating. This improves texture and prevents scalding. Enjoy immediately or store covered in the fridge up to 3 days.

Video

Notes

Safe serving: 40g oats (½ cup) + ¼ cup blueberries (31g). Blueberries are Monash green up to 1 cup (125g). Wait 3-4 hours before a second serving. Use CERTIFIED gluten-free oats only regular oats risk cross-contamination with wheat and barley. As of spring 2025, Quaker® no longer holds Monash certification.

Nutrition

Calories: 245kcalCarbohydrates: 42gProtein: 7gFat: 6gSaturated Fat: 2gCholesterol: 10mgSodium: 95mgFiber: 4gSugar: 12g
Keyword blueberry oatmeal, certified gluten free oats, fodmap safe, ibs friendly, low fodmap, low fodmap oatmeal, monash approved, sibo diet
Tried this recipe?Let us know how it was!