Low FODMAP Strawberry & White Chocolate Baked Oatmeal
Low FODMAP Strawberry & White Chocolate Baked Oatmeal
So this was meant to be a breakfast, but when I discovered white chocolate in the pantry, this quickly turned into a dessert recipe instead! This gorgeous low FODMAP baked oatmeal recipe is deliciously sweet with pops of strawberry and hints of vanilla and white chocolate. It’s yummy by itself or you can add a drizzle of low FODMAP yoghurt.
FODMAP note: White chocolate has a low FODMAP serving size - just make sure you divide one batch of this baked oatmeal into six servings.
Gluten free note on oats: Gluten free or uncontaminated oats are not currently considered safe for people with coeliac disease in New Zealand or Australia. In the recipe below, we’ve included a strictly gluten free option that uses rice flakes (this version is super tasty too).
Ingredients
Make gluten freeWET INGREDIENTS
banana (firm - no brown spots)
FODMAP
butter or dairy free spread (melted)
Dairy Free
low FODMAP milk (add an extra 125ml / ½ cup per batch if using oats)
FODMAP
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
DRY INGREDIENTS
rice flakes or rolled oats
Gluten Free
gluten free all purpose flour
FODMAP
ADD INS
cornflour (if using frozen strawberries)
FODMAP
Look for the icon beside an ingredient for FODMAP, gluten free and dairy free tips and swaps.
Send these ingredients straight to the ALBY app on your phone – auto sorted by aisle and scaled to your servings.
Learn moreMethod
- Preheat the oven to 180ºC (350ºF) bake function. Grease a 27cm by 17cm (11x7 inch) casserole dish or 6 cup capacity round casserole dish per batch.
- Place the chia seeds (if using) in a mug and pour over the boiling water. Stir well, then place to one side to soften - they should go gel-like. You can add another splash of hot water if needed.
- In a large bowl, mash the banana. Then add the eggs, brown sugar, melted butter/dairy free spread, milk, vanilla and chia seeds. Mix until well combined.
- Add the rice flakes/rolled oats, baking powder and salt to the bowl and mix well.
- If the strawberries are frozen, then pop them into a bowl and sprinkle over the cornflour/cornstarch.
- Chop the white chocolate if needed.
- Transfer the batter to the casserole dish and top with the strawberries and white chocolate.
- Place in the oven and bake for 40 minutes, then check. The baked oatmeal is cooked once the edges are golden and the centre is set (it’s okay if the slice has patches of caramel-like sauce—see the photo). Depending on your oven, you might need to cook the oatmeal for a further 5-10 minutes. Once cooked, remove from the oven and allow to cool for 10 minutes.
- Cut one batch of the low FODMAP strawberry and white chocolate baked oatmeal into six servings. Enjoy!
- Storage tip: Store in the fridge for up to 5 days. Just pop a slice in the microwave for 30 seconds to reheat. Alternatively, this recipe freezes well for up to 3 months. Just reheat in the microwave for 30-40 seconds until warm before eating.
Nutrition per serve
- Standard |
- Dairy Free |
- Gluten Free
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Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read more
Geraldine Perez (APD)
Geraldine Perez is an accredited practising dietitian in Australia with a special interest in IBS, gut health and food intolerance. Her daughter had food intolerance as a baby and her husband has IBS. These challenges have inspired her to keep her private... Read more
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