Low FODMAP Blueberry & Peanut Butter Overnight Oats
Ingredients
MAKE GLUTEN FREEServings:
OVERNIGHT OATS
0.5
rice flakes or rolled oats*
0.25
ground cinnamon*
1
chia seeds
125
low FODMAP milk*
4
water
1
peanut butter*
52
blueberries (fresh or frozen)
2
pure maple syrup (optional, add to taste)*
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.
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
OVERNIGHT OATS
0.5
rice flakes or rolled oats*
0.25
ground cinnamon*
1
chia seeds
125
low FODMAP milk*
4
water
1
peanut butter*
52
blueberries (fresh or frozen)
2
pure maple syrup (optional, add to taste)*
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
435
Fat
14.3g
Saturates
2.4g
Protein
11.6g
Carbs
68.2g
Sugars
22.4g
Fibre
9.3g
Salt
0.1g
Iron
3.2mg
Calcium
239.7mg
Calories
395
Fat
14.3g
Saturates
2.5g
Protein
11.8g
Carbs
58.4g
Sugars
16.8g
Fibre
9.2g
Salt
0.1g
Iron
3.3mg
Calcium
322.2mg
Calories
425
Fat
11.5g
Saturates
1.8g
Protein
5.1g
Carbs
75.3g
Sugars
21.9g
Fibre
4.3g
Salt
0.1g
Iron
1.1mg
Calcium
233.7mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high 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).
Check the peanut butter does not contain high FODMAP ingredients like honey, high fructose corn syrup, inulin (chicory root), or agave syrup.
Gluten Free Tips
If you have coeliac disease choose rice flakes instead of rolled oats, unless you have talked to your doctor about the risks of eating uncontaminated rolled oats. Oats contain proteins called avenin which is part of the gluten family. Research suggests up to 1 in 5 coeliacs react to pure uncontaminated oats so talk to your doctor before using.
Check the peanut butter is gluten free.
Herbs and spices are naturally gluten free, however they can become contaminated during manufacturing processes. If you are highly sensitive to gluten, check the dried herbs and spices do not contain a warning for trace gluten. If you are just on the low FODMAP diet you do not need to worry about this.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: 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
Professional Reviewer: 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 alon... Read More
