Low FODMAP Overnight Oats with Strawberries
Oats are Low FODMAP if eaten in small quantities. We like to make hot cooked oatmeal for breakfast, an occasional batch of oatmeal cookies, and this recipe for Low FODMAP Oats with Strawberries. As the name suggests, you do need to plan ahead as you will be soaking oats in your choice of milk (more on that later) overnight. The oats soften and get a bit chewy, and this Low FODMAP breakfast is fabulous from so many points of view: you make it ahead; it is protein and fiber rich; and if you make individual portions in portable containers, it also makes a great snack for during the day at work or school.
Alt Milk and Choosing Yogurt
You need a good quantity of liquid to add to the raw oats to create the right texture. You can use lactose-free cow’s milk (whole, 2% or skim), or any of the Low FODMAP approved milks: unsweetened almond, hemp, macadamia, quinoa, or rice milk. We don’t use Low FODMAP approved canned coconut milk as it is too thick and rich for our tastes. As for the yogurt, again you can choose your source. We pick and choose between lactose-free cow’s milk yogurt and that made from goat’s milk, both given the Green Light by Monash University. Sprinkle some low FODMAP nuts on top right before serving for crunch and flavor!
Low FODMAP Oats Ingredients
- 1 cup (104 g) old-fashioned rolled oats; use gluten-free if following a gluten-free diet, divided
- 1 cup (240 ml) lactose-free milk - whole, 2%, or skim; unsweetened almond, hemp, macadamia, quinoa, or rice milk, divided
- 2 teaspoons sugar, brown sugar or maple syrup, divided, optional
- 1/2 teaspoon vanilla extract, divided
- Pinches of salt
- 12 medium strawberries, hulled and sliced thickly, divided
- ½ cup (114 g) plain lactose-free or goat’s milk yogurt, divided
- 1 handful of low FODMAP nuts (refer to Monash App), optional
- You need four, 6- to 8-ounce (180 to 240 ml) airtight containers ready to use.
Directions for Low FODMAP Oats
Place 1/4 cup (26 g) oats in each container and stir in 1/4 cup (60 ml) milk of choice into each container until oats are well combined with the liquid. Stir in 1/2 teaspoon sweetener, if using, then stir in 1/8 teaspoon vanilla and a pinch of salt into each one. Arrange 3 sliced berries on top of oat mixture, then top with 2 tablespoons of yogurt in each container.
Cover the containers and refrigerate for at least 4 hours, or preferably overnight. You can make these cups of Low FODMAP oats up to 2 days ahead. Stir well before eating - or revel in all the different layers. Sprinkle some low FODMAP nuts on top of your Low FODMAP oats before eating!
About the Chef
Dédé Wilson is the author of 17 cookbooks, including co-author of The Low FODMAP Diet: Step By Step.
Recipe brought to you by FODMAP Everyday® where we help you thrive while following the Low FODMAP Diet.
This original Low FODMAP recipe was created by recipe developer and author Dédé Wilson. You can find many more original Low FODMAP recipes, food and diet guidance as well as resources, support and more at FODMAP Everyday®.fodmapeveryday.com