Overnight oats are always a winner. They can be made in advance so are perfect for busy mornings or for when you’re preparing your low FODMAP meals in advance. Another great perk is that they are versatile, you can chop and change your toppings and flavours so that you’ll never get tired of them.

Overnight Oats Recipe

Difficulty: Easy

Prep/Cooking time: 10 minutes prep time, at least 5-6 hours soaking time

Serves: 3-4

Overnight Oats Ingredients

For the oats:

  • 100g oats (use gluten-free or quinoa flakes)
  • 200ml almond milk or soy milk (made from soy protein, not soy bean)
  • 3 tbsp chia seeds
  • 2 tbsp peanut butter
  • 1 tbsp maple syrup

Toppings for each serving:

  • 1 small unripe/green banana (under 100g)
  • 10g hemp seeds
  • 10g pumpkin seeds
  • 20g blueberries (fresh or frozen)

Overnight Oats FODMAP content


Combine all of the ingredients (except for the toppings) in a jar or a sealed container and mix well.

Leave to set in the fridge overnight (or for at least 5-6 hours) — you can add your favourite toppings when you’re ready to eat.

If you enjoy this recipe then feel free to play around with different toppings. Some other ideas include are kiwi, passionfruit, rhubarb, cranberries, cacao powder, pecans, almonds or macadamia. Make sure to always check what is considered a low FODMAP portion.

Aine Moran, BSc Nutritional Sciences

Aine Moran, BSc Nutritional Sciences

15 February, 2021 | Food, Recipes

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