Low FODMAP Blueberry & Peanut Butter Overnight Oats
Low FODMAP Blueberry & Peanut Butter Overnight Oats
These low FODMAP blueberry and peanut butter overnight oats make for the perfect healthy, easy and delicious breakfast. We’ve even added chia seeds to the mixture to give you an extra boost. So say bye-bye to complicated breakfasts and hello to these creamy, dreamy overnight oats.
In this recipe, you can use rolled oats (the best fibre source) or if you need to be strictly gluten free, use rice flakes. If you use rice flakes, the texture will be softer, and we’d recommend making the recipe the night before and eating it the following day for best results.
Prep time note: This recipe requires 5 minutes to make and 8 hours to chill in the fridge before eating.
Ingredients
Make gluten freeOVERNIGHT OATS
rice flakes or rolled oats
Gluten Free
low FODMAP milk
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).
peanut butter
FODMAP
Gluten Free
pure maple syrup (optional, add to taste)
FODMAP
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Learn moreMethod
- In a 500ml jar, place the rolled oats (or rice flakes), cinnamon, chia seeds, milk, water and peanut butter. Mix well then top with blueberries. Place in the fridge for 8 hours or overnight.
- When you are ready to eat taste the low FODMAP blueberry and peanut butter overnight oats and add a drizzle of maple syrup if needed. Enjoy.
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
Joanna Baker (APD)
Joanna is a foodie, an accredited practising dietitian and a registered nurse, who is passionate about digestive health. She now works exclusively in IBS and food intolerance in her Melbourne based private practice Everyday Nutrition. Joanna works alongsi... Read more
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