Overnight oats worth waking up for (low FODMAP)

15 minutes prep + overnight chilling • Low FODMAP • Gluten-free • Lactose-free • Serves 1 • This super easy, super fast, super delicious overnight oats recipe is 100% FODMAP friendly. So make ‘em for breakfast or make ‘em for lunch. You’ll be glad you did. They’ll fill you up with great nourishment and flavor. Wondering about oats as a way of lowering your cholesterol? Read this excellent article by my amazing sister, Sarah Aitken, RN, MS, NP/WHNP.

Ingredients

1/2 cup gluten-free rolled oats

1/2 cup lactose-free milk, plus more to taste (use 2% or whole milk for the best flavor)

OR you can substitute low FODMAP coconut milk for all or part of the milk for a non-dairy version

1 tablespoon maple syrup or brown sugar

1/3 cup low FODMAP fruit (I like strawberries, bananas, and blueberries)

1 to 2 tablespoons macadamia nuts, pecans, almonds or walnuts, chopped (optional)

1 tablespoon shredded coconut, unsweetened (optional)

Directions

Combine the gluten-free rolled oats, milk, and maple syrup or brown sugar in a small bowl. Cover and chill in the refrigerator overnight. 

Stir the overnight oats mixture in the morning. Add additional milk if you want a thinner consistency. 

Add additional maple syrup or brown sugar to your own taste.

Layer on the fruit and nuts and sprinkle with the shredded coconut.

Check out more creative variations below.

You can eat your oats right away, or just make them in a to-go container and pack them ready to eat later in the day.

Creative Alternatives

Use your favorite low FODMAP non-dairy milk or lactose-free yogurt instead of milk. If you go the yogurt route, you might want to add a few more tablespoons of yogurt before eating to make the mixture a bit thinner and creamier.

Sprinkle on our Great Granola for some added crunch and flavor.

Mix in a tablespoon of pumpkin seeds, sunflower seeds, flaxseeds, or chia seeds.

For more crunch, stir in some low FODMAP granola.

Low FODMAP servings of some different nuts are listed below. You can pick one or cut your serving size down and pick two or three varieties.

• 20 macadamia nuts

• 10 pecan halves

• 10 walnut halves

• 10 almonds

Eat and enjoy every bite because you can!

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