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Low FODMAP overnight oats hero shot jar banana yogurt

Low FODMAP Overnight Oats

Sarah Martinez
Make-ahead low FODMAP overnight oats with rolled oats, almonds, pepitas, cinnamon, dried cranberries, milk, and optional lactose-free yogurt.
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Prep Time 10 minutes
Total Time 10 hours 10 minutes
Course Breakfast
Cuisine NOT PROVIDED
Servings 2 servings
Calories 368 kcal

Ingredients
  

  • 1 cup rolled (traditional) oats
  • 10 almonds
  • 2 tbsp pepitas (pumpkin seeds)
  • 2 tsp ground cinnamon
  • 1 tbsp dried cranberries
  • 1/2 cup milk of your choice (cow's, lactose-free, almond, rice)
  • 1/2 cup water
  • 150 g low FODMAP fruit (for example 1/3 banana or kiwi fruit)
  • 2 tbsp yogurt, lactose-free if required
  • 1 tsp maple syrup (optional)

Instructions
 

  • Place the oats and almonds in a food processor and pulse a few times to make the oats smaller. This improves the texture.
  • Transfer the oats and almonds to a bowl. Add the remaining dry ingredients and mix well. If taking breakfast to go, use a jar or container with a tight-fitting lid.
  • Pour in the milk and water, cover, and refrigerate overnight.
  • In the morning, scoop out a serving, loosen with a dollop of yogurt or a splash of milk, then add fruit before serving.

Notes

1 serving = 290 g. This mixture lasts up to 4 days in the fridge. Half for a single serve. If needed, use lactose-free yogurt and loosen with extra milk before serving.

Nutrition

Calories: 368kcalCarbohydrates: 38.5gProtein: 12gFat: 16gSaturated Fat: 3gFiber: 5gSugar: 4.8g
Keyword fodmap safe, ibs friendly, ibs friendly overnight oats, low fodmap, low fodmap overnight oats, monash approved, sibo diet
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