Low FODMAP Over Night Oats

Low FODMAP Overnight Oats

Low FODMAP Overnight Oats

Overnight oats is in my opinion one of the best breakfasts you can have. Filling and full of energy to keep you going all morning.

If you are one of those people who never has the time to eat breakfast, look no further. This breakfast can be eaten at home, in the office or even during the commute.

The base

The recipe is super simple, equal parts of oats and your milk of choice. Throw in a pinch of salt to help bring the flavours together and stop it tasting “watery”. This is also a great point to experiment with some different spices. I have eaten this breakfast many times and tried a large number of different flavourings such as Cinnamon, Nutmeg, Cardamom & Cloves.


You can put almost anything in/on over night oats and it will taste delicious. My favourite type of topping is to add something sweet in combination with a few pieces of fresh fruit. 

Rhubarb & Raspberry

The image above has got my home made low FODMAP Rhubarb Compote and a couple of raspberries. The creamy texture of the oats goes perfectly with the tart flavour of the rhubarb. 

Apple, Brown Sugar & Cinnamon

Another classic combination is Cinnamon, Apple and a pinch of brown sugar in the base.  Just be careful with the apple and make sure you stay within the safe serving size (Check the MONASH FODMAP App).

Peanut Butter, Banana & Honey

Maybe you are a peanut butter lover? Then why not try to add some peanut butter into the oat base and slice some fresh banana and drizzle some honey (up to 7 grams) on top! Try to avoid using a ripe banana as they are higher in FODMAPs than the less ripe ones.

Low FODMAP Over Night Oats

A quick and easy recipe for a great breakfast.
Prep Time5 minutes
Total Time5 minutes
Course: Breakfast
Cuisine: American
Keyword: Low FODMAP
Servings: 2 servings
Calories: 255kcal
Author: Viktor
Cost: $


  • 75 grams Oats
  • 75 grams Lactose Free Whole Milk
  • 1 sprinkle Cinnamon/Nutmeg/Cardamom or other spice of your liking
  • 1 pinch salt small
  • Fruit or topping of your choice


  • Add the Oats, Milk, Salt and Spices to a bowl and mix it well.
  • Leave the bowl in the fridge over night
  • The next morning: Transfer mixture into a glass bowl and top with low FODMAP fruit or other topping to your liking.

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