Low FODMAP overnight oats are a tasty and convenient breakfast option, perfect for those following a low FODMAP diet. Packed with fiber and nutrients, these oats can be customized with your favorite toppings while being gentle on the digestive system. Just prep them the night before, and you’ll have a delicious, gut-friendly meal ready to go in the morning!
Berry Bliss Low FODMAP Overnight Oats
Berry Bliss Low FODMAP Overnight Oats are a delicious and nutritious breakfast option that’s easy to prepare. With a burst of fresh berries and creamy oats, this recipe is perfect for anyone looking to enjoy a healthy meal without the hassle of cooking in the morning.
The sweet and tangy flavors of blueberries, raspberries, and blackberries create a delightful mix that pairs beautifully with the creamy texture of oats. Plus, it’s quick to assemble, making it a great choice for busy mornings or meal prep for the week ahead.
Ingredients
- 1 cup rolled oats (gluten-free if needed)
- 2 cups almond milk (or your choice of low FODMAP milk)
- 1 tablespoon chia seeds
- 1 tablespoon maple syrup (optional)
- 1/2 teaspoon vanilla extract
- 1/2 cup mixed berries (blueberries, raspberries, blackberries)
- 1/4 cup gluten-free granola
Instructions
- Combine the rolled oats, almond milk, chia seeds, maple syrup, and vanilla extract in a large bowl. Stir well to combine.
- Divide the mixture into individual jars or bowls. Allow the oats to soak overnight in the refrigerator.
- In the morning, top the soaked oats with mixed berries and a sprinkle of granola for added crunch.
- Enjoy chilled or at room temperature for a refreshing breakfast!
Pumpkin Spice Low FODMAP Overnight Oats
Start your day with a cozy bowl of Pumpkin Spice Low FODMAP Overnight Oats. This recipe brings together the warm flavors of pumpkin and spices to create a delicious breakfast that’s simple to prepare. You can enjoy a nutritious meal without the worry of high FODMAP ingredients, making it friendly for those with sensitive stomachs.
These overnight oats are creamy, filling, and have just the right amount of sweetness. The blend of pumpkin puree, cinnamon, and nutmeg creates a delightful taste that feels like a warm hug. Plus, making them is a breeze—just mix your ingredients the night before and let them sit in the fridge. In the morning, you’ll have a tasty breakfast waiting for you!
Ingredients
- 1 cup rolled oats
- 2 cups almond milk (unsweetened)
- 1/2 cup pumpkin puree (canned or fresh)
- 1 tablespoon maple syrup
- 1 teaspoon vanilla extract
- 1 teaspoon pumpkin pie spice
- 1/4 teaspoon salt
- Optional toppings: whipped cream, chopped nuts, or additional pumpkin spice
Instructions
- In a large mixing bowl, combine rolled oats, almond milk, pumpkin puree, maple syrup, vanilla extract, pumpkin pie spice, and salt. Stir well to combine.
- Transfer the mixture to a jar or airtight container. Seal it and place it in the refrigerator overnight.
- In the morning, give the oats a good stir. If the mixture is too thick, add a splash more almond milk to reach your desired consistency.
- Serve in bowls or jars, and add your preferred toppings like whipped cream and chopped nuts.
Chocolate Mint Low FODMAP Overnight Oats
These Chocolate Mint Low FODMAP Overnight Oats are a deliciously simple breakfast option that combines the rich flavors of chocolate with the refreshing taste of mint. They’re creamy, satisfying, and perfect for starting your day on a sweet note without upsetting your stomach.
Making these oats is a breeze. Just mix your ingredients the night before and let them soak in the fridge. In the morning, you’ll have a delightful and nutritious meal ready to go, topped with chocolate chips and fresh mint for that extra touch of indulgence.
Ingredients
- 1 cup rolled oats
- 2 cups unsweetened almond milk
- 2 tablespoons cocoa powder
- 1 tablespoon maple syrup (or to taste)
- 1/4 teaspoon peppermint extract
- 1/4 cup dark chocolate chips (dairy-free if needed)
- Fresh mint leaves for garnish
Instructions
- In a bowl, mix together rolled oats, almond milk, cocoa powder, maple syrup, and peppermint extract until well combined.
- Divide the mixture into two jars or containers with lids. Stir in the dark chocolate chips.
- Seal the containers and refrigerate overnight (or for at least 4 hours) to allow the oats to absorb the liquid.
- In the morning, give the oats a good stir. If they are too thick, add a splash of almond milk to reach your desired consistency.
- Top with extra chocolate chips and fresh mint leaves before serving.
Matcha Green Tea Low FODMAP Overnight Oats
If you’re looking for a tasty and nutritious breakfast that won’t upset your stomach, these Matcha Green Tea Low FODMAP Overnight Oats are a fantastic choice. They combine the earthy flavor of matcha with creamy oats, creating a delightful morning meal that’s both satisfying and easy to prepare.
This recipe is super simple. Just mix everything together the night before, and let the oats soak up the matcha goodness. In the morning, you’ll have a delicious, ready-to-eat breakfast that’s packed with fiber and antioxidants.
Ingredients
- 1 cup rolled oats (gluten-free if needed)
- 2 cups almond milk (unsweetened)
- 1 tablespoon matcha green tea powder
- 1 tablespoon maple syrup (or to taste)
- 1 tablespoon chia seeds
- Pinch of salt
- Fresh fruit for topping (like berries or banana)
Instructions
- In a bowl or jar, combine the rolled oats, almond milk, matcha powder, maple syrup, chia seeds, and salt. Stir well to ensure everything is evenly mixed.
- Cover the bowl or jar and refrigerate overnight, or for at least 4 hours, to allow the oats to absorb the liquid and flavors.
- In the morning, give the oats a good stir. If they seem too thick, add a splash more almond milk to reach your desired consistency.
- Top with your favorite fresh fruits and a sprinkle of extra matcha if you like. Serve and enjoy!
Coconut Chia Low FODMAP Overnight Oats
This Coconut Chia Low FODMAP Overnight Oats recipe is a delicious and nutritious way to start your day. It’s creamy, slightly sweet, and has a delightful coconut flavor that makes it feel like a tropical treat. Plus, it’s super simple to make—just mix, refrigerate, and enjoy in the morning!
The combination of oats, chia seeds, and coconut milk offers a satisfying texture and provides plenty of fiber and healthy fats. It’s perfect for those following a low FODMAP diet, ensuring you can enjoy a hearty breakfast without any discomfort. Top it off with fresh fruit or nuts for an extra flavor boost!
Ingredients
- 1/2 cup rolled oats
- 1 cup coconut milk (canned or carton)
- 2 tablespoons chia seeds
- 1 tablespoon maple syrup (optional)
- 1/4 teaspoon vanilla extract
- 1/4 cup toasted coconut flakes
- Fresh fruit (like berries or banana) for topping
Instructions
- In a medium bowl, combine the rolled oats, coconut milk, chia seeds, maple syrup, and vanilla extract. Mix well to ensure everything is combined.
- Cover the bowl and refrigerate overnight, or for at least 4-6 hours, until the oats and chia seeds have absorbed the liquid and thickened.
- In the morning, give the oats a good stir and adjust the consistency with more coconut milk if needed.
- Serve topped with toasted coconut flakes and your choice of fresh fruit.
- Enjoy your healthy, low FODMAP breakfast!
Banana Cinnamon Low FODMAP Overnight Oats
Banana Cinnamon Low FODMAP Overnight Oats are a delicious and nutritious way to start your day. This recipe combines the sweetness of ripe bananas with the warmth of cinnamon, creating a comforting breakfast that’s easy to prepare. Just mix the ingredients the night before, and you’ll have a satisfying meal ready to go in the morning.
The oats are creamy and flavorful, with the added bonus of being gentle on the stomach for those following a low FODMAP diet. Plus, it’s a simple recipe that requires minimal effort, making it perfect for busy mornings or meal prep. Enjoy them cold straight from the fridge or warm them up for a cozy breakfast treat!
Ingredients
- 1 cup rolled oats
- 2 cups lactose-free milk
- 1 ripe banana, mashed
- 1 teaspoon ground cinnamon
- 1 tablespoon maple syrup (optional)
- 1 tablespoon chia seeds
- 1/2 teaspoon vanilla extract
- Additional banana slices and cinnamon for topping
Instructions
- In a jar or bowl, combine rolled oats, lactose-free milk, mashed banana, ground cinnamon, chia seeds, and vanilla extract. Stir well to combine.
- If desired, add maple syrup for extra sweetness and mix thoroughly.
- Cover the container and refrigerate overnight, or for at least 4 hours, allowing the oats to soak and soften.
- In the morning, give the oats a good stir. Add more milk if you prefer a thinner consistency.
- Top with additional banana slices and a sprinkle of cinnamon before serving.
Apple Pie Spice Low FODMAP Overnight Oats
Apple Pie Spice Low FODMAP Overnight Oats are a delightful and simple breakfast option that combines the comforting flavors of apple pie with the nutrition of oats. This recipe features a blend of cinnamon, nutmeg, and sweet diced apples, giving it a warm, cozy taste. It’s easy to prepare ahead of time, making it perfect for busy mornings.
Not only are these oats low FODMAP, but they are also filling and satisfying. The creamy texture and the crunch of fresh apple chunks make each bite a treat. Enjoy this delicious breakfast knowing it supports your dietary needs!
Ingredients
- 1 cup rolled oats
- 2 cups almond milk (unsweetened)
- 1 teaspoon cinnamon
- 1/2 teaspoon nutmeg
- 1 tablespoon maple syrup
- 1 small apple, diced
- 1 tablespoon chia seeds (optional)
Instructions
- In a bowl or jar, combine rolled oats, almond milk, cinnamon, nutmeg, and maple syrup. Stir until well mixed.
- Add diced apple and chia seeds, if using. Mix again to combine.
- Cover and refrigerate overnight (or at least 4 hours) to let the oats soak.
- Before serving, give the oats a good stir. Add extra almond milk if needed for a creamier texture.
- Top with additional apple slices and a sprinkle of cinnamon, then enjoy!
Peanut Butter Chocolate Low FODMAP Overnight Oats
These Peanut Butter Chocolate Low FODMAP Overnight Oats are a delicious way to kickstart your day. Combining creamy peanut butter and rich chocolate, they offer a delightful blend of flavors that are sure to satisfy your cravings. Plus, they’re incredibly easy to prepare—just mix, refrigerate, and enjoy!
This recipe is not only simple but also a perfect grab-and-go breakfast option. You can customize it with your favorite toppings or enjoy it plain. Enjoy the combination of protein from the peanut butter and the satisfying taste of chocolate, all while keeping it low in FODMAPs!
Ingredients
- 1 cup rolled oats
- 2 cups almond milk (unsweetened)
- 2 tablespoons peanut butter (ensure it’s smooth and low FODMAP)
- 2 tablespoons unsweetened cocoa powder
- 2 tablespoons maple syrup (optional)
- 1 teaspoon vanilla extract
- Pinch of salt
- Chopped dark chocolate or chocolate chips for topping
- Chopped peanuts for topping
Instructions
- In a mixing bowl, combine rolled oats, almond milk, peanut butter, cocoa powder, maple syrup, vanilla extract, and salt. Stir well until all ingredients are fully combined.
- Transfer the mixture to a jar or container with a lid. Seal it and place it in the refrigerator overnight (or for at least 4 hours) to allow the oats to soak.
- In the morning, give the oats a good stir. Top with chopped dark chocolate and peanuts before serving.
- Enjoy your delicious and nutritious Peanut Butter Chocolate Overnight Oats!
Maple Pecan Low FODMAP Overnight Oats
These Maple Pecan Low FODMAP Overnight Oats are a delightful and nutritious way to start your day. With the rich flavors of maple syrup and crunchy pecans, this breakfast option is both satisfying and easy to prepare. Simply mix the ingredients the night before, and you’ll have a creamy, delicious meal ready to go in the morning.
This recipe not only pleases your taste buds but also fits perfectly into a low FODMAP diet. The combination of oats, almond milk, and nuts creates a wholesome breakfast, ensuring you kickstart your day with energy and flavor without any digestive discomfort.
Ingredients
- 1 cup rolled oats
- 2 cups unsweetened almond milk
- 2 tablespoons maple syrup
- 1/4 cup pecans, chopped
- 1/4 teaspoon salt
- 1/2 teaspoon vanilla extract
Instructions
- In a mixing bowl, combine rolled oats, almond milk, maple syrup, salt, and vanilla extract.
- Stir well until all the ingredients are mixed thoroughly.
- Fold in the chopped pecans, reserving a few for topping later.
- Cover the bowl or divide the mixture into jars for individual servings. Refrigerate overnight.
- In the morning, give the oats a good stir. Top with the reserved pecans and an extra drizzle of maple syrup if desired.
Tropical Mango Coconut Low FODMAP Overnight Oats
These Tropical Mango Coconut Low FODMAP Overnight Oats are a delightful way to start your day. They combine creamy coconut yogurt with juicy mango and wholesome oats for a refreshing, tropical flavor. Plus, they’re super easy to make—just mix, chill overnight, and enjoy!
The sweet and tangy taste of mango pairs perfectly with the rich, smooth coconut, making every bite a mini vacation. Whether for breakfast or a snack, these oats are satisfying and gut-friendly.
Ingredients
- 1 cup rolled oats
- 1 cup coconut milk (or other low FODMAP milk)
- 1/2 cup coconut yogurt (dairy-free if needed)
- 1 ripe mango, diced
- 2 tablespoons shredded coconut (unsweetened)
- 1 tablespoon maple syrup (optional)
- 1/2 teaspoon vanilla extract
Instructions
- In a bowl or jar, combine rolled oats, coconut milk, and coconut yogurt.
- Add the vanilla extract and maple syrup if using, then stir until well mixed.
- Layer half of the diced mango on top of the oats, and sprinkle with shredded coconut.
- Cover and refrigerate overnight.
- In the morning, top with the remaining mango and enjoy!
Hi, I’m Jason—a dad, home cook, and type 2 diabetic living overseas. I created Clean Eats Hub to help people discover simple, delicious, and health-forward meals that support their personal wellness goals. Whether you’re managing blood sugar, pursuing weight loss, or just trying to eat cleaner, I believe healthy food should never feel like a compromise. Here you’ll find real recipes that work for real life—family-tested, flavor-packed, and always nourishing.