Low FODMAP Strawberry & White Chocolate Baked Oatmeal
Ingredients
MAKE GLUTEN FREEMakes 6 servings
WET INGREDIENTS
3
chia seeds (if using rice flakes)
3
boiling water (if using rice flakes)
1
banana (firm - no brown spots)*
2
large egg
4
brown sugar (we used a 15ml tablespoon)
2
butter or dairy free spread (melted)*
250
low FODMAP milk (add an extra 125ml / ½ cup per batch if using oats)*
2
vanilla extract
DRY INGREDIENTS
2.5
rice flakes or rolled oats*
3
gluten free all purpose flour*
1.5
baking powder
0.25
salt
ADD INS
200
strawberries (fresh or frozen) (sliced)
2
corn starch (if using frozen strawberries)*
132
white chocolate drops (gluten free or dairy free if needed) (chopped if large)
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).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREESERVES 6
WET INGREDIENTS
3
chia seeds (if using rice flakes)
3
boiling water (if using rice flakes)
1
banana (firm - no brown spots)*
2
large egg
4
brown sugar (we used a 15ml tablespoon)
2
butter or dairy free spread (melted)*
250
low FODMAP milk (add an extra 125ml / ½ cup per batch if using oats)*
2
vanilla extract
DRY INGREDIENTS
2.5
rice flakes or rolled oats*
3
gluten free all purpose flour*
1.5
baking powder
0.25
salt
ADD INS
200
strawberries (fresh or frozen) (sliced)
2
corn starch (if using frozen strawberries)*
132
white chocolate drops (gluten free or dairy free if needed) (chopped if large)
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
417
Fat
11.3g
Saturates
3g
Protein
9.3g
Carbs
70.8g
Sugars
28.4g
Fibre
6.2g
Salt
0.3g
Iron
2.8mg
Calcium
186.7mg
Calories
404
Fat
11.3g
Saturates
3g
Protein
9.4g
Carbs
67.5g
Sugars
26.6g
Fibre
6.2g
Salt
0.3g
Iron
2.9mg
Calcium
214.2mg
Calories
409
Fat
8.9g
Saturates
2.5g
Protein
3.8g
Carbs
76.8g
Sugars
28g
Fibre
2g
Salt
0.3g
Iron
1mg
Calcium
181.5mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- 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.
Buying Tips
Check that the cornflour (corn starch) is made from maize and not wheat.
When choosing bananas make sure you select common bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Buy a gluten free plain flour or gluten free all purpose flour. The one we used contains these ingredients: maize starch, rice flour, tapioca starch, rice bran, & guar gum. Avoid flour blends that contain soy flour, chickpea/besan/gram/garbanzo bean flour, lentil flour, coconut flour, amaranth flour, or lupin flour.
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).
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.
Dairy Free Tips
Use a dairy free spread or olive oil spread instead of butter. Butter is considered low FODMAP.
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: 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 priv... Read More
