Overnight Oats with Fruit

Earlier this April, I shared a blog post all about low FODMAP breakfast ideas. Therefore I decided my new April recipe should be one of my favourite breakfast recipes – low FODMAP overnight oats! Just like many recipes on my blog, it is simple, tasty and nutritious! You can top it with whatever low FODMAP fruit you have on hand. I’m a big fan of strawberries and bananas or blueberries and raspberries.

In my opinion, there are three important components of overnight oats: rolled oats, milk and chia seeds. Yes, overnight oats can be made without chia seeds, but the final result can turn out sort of soggy. I always recommend using chia seeds in overnight oats because they soak up any extra liquid and improve the texture.

I frequently eat overnight oats and have experimented with the quantities of oats, milk and chia seeds. My go-to recipe is:

• 1/3 cup rolled oats
• 2/3 cup lactose-free milk
• 1 tablespoon (15 mL) chia seeds
• 1/4 teaspoon vanilla extract
• 1 teaspoon sugar (optional)

If you enjoy this recipe, you will probably like my recipes for vanilla maple chia pudding and pumpkin spice chia pudding as well!

I know not everyone loves the texture of chia seeds. You can also make this recipe using just one teaspoon (5mL) of chia seeds and 1/2 cup lactose-free milk. Or, if you want to skip the chia seeds completely, use 1/3 cup rolled oats and 1/3 cup lactose-free milk.

I’ve shared previously on my blog five delicious low FODMAP oatmeal/porridge flavours, including peanut butter banana, strawberries and cream, pumpkin spice and more! All of those flavours could easily be added to this recipe.

Here’s a few other flavour ideas…

• Banana slices, walnut pieces and cinnamon
• Pineapple chunks and shredded coconut
• Blueberries, pecans and a drizzle of maple syrup

If you have any great ideas for low FODMAP overnight oats flavours let me know in the comments 🙂

Protein powder can be added to this recipe. If the protein powder is sweetened, skip the added sugar. It’s not necessary to eat protein powder on the low FODMAP diet. If you are looking for a low FODMAP protein powder, click here for a helpful guide.

Making this recipe the night before can save a lot of time in the morning. You can save even more time by making multiple bowls at once! This recipe can sit covered in the fridge for a few days, so it’s great for meal prepping.

Overnight Oats with Fruit

Do you feel like you don't have time for breakfast? It takes only about a minute to make this low FODMAP overnight oats recipe! Prep the oats in the evening, and when you wake up you will have a delicious and healthy breakfast all ready to eat! 

4.17 from 6 votes

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Course Breakfast, Snack

Servings 1 bowl

Ingredients

  

1x2x3x

• 1/3 cup rolled oats (if celiac use gluten-free)
• 2/3 cup lactose-free milk (or almond milk or soy protein milk)
• 1 tbsp chia seeds
• 1/4 tsp vanilla extract (optional)
• 1 tsp brown sugar (optional)
• toppings (fruit, nuts, etc.)

Instructions

 

• Mix all ingredients in a small bowl. Cover and refrigerate overnight.
• In the morning, stir and add any desired toppings. Can be served cold or warmed up in the microwave.

Notes

• Any type of rolled oats should work. Use gluten-free oats if celiac. Rolled oats are low FODMAP up to 1/2 cup.
• Chia seeds are low FODMAP up to 2 tablespoons.
• I know not everyone loves the texture of chia seeds. You can also make this recipe using just one teaspoon (5mL) of chia seeds and 1/2 cup lactose-free milk. Or, if you want to skip the chia seeds completely, use 1/3 cup rolled oats and 1/3 cup lactose-free milk.
• Protein powder can be added to this recipe. If the protein powder is sweetened, skip the added sugar. It's not necessary to eat protein powder on the low FODMAP diet. If you are looking for a low FODMAP protein powder, click here for a helpful guide.

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If you’re a fan of easy recipes, check out my Cookbook!

It finally feels like spring has come here in southwest Ontario. I will definitely be shifting from eating hot oatmeal to overnight oats most mornings. I’ve also started drinking my delicious oatmeal cookie breakfast smoothie again! What’s your go-to breakfast?