Low FODMAP Overnight Oats & Chia
I could stare at the images of these Low FODMAP Overnight Oats & Chia all day long because I can remember eating each and every one of them. And I cannot choose which I liked the best!
Overnight Oats & Chia
Before we get to the fabulous fruit toppings and other add-ons, let’s talk about overnight oats. In this case with the addition of chia seeds.
Overnight oats are simply oats than have been combined with some sort of liquid, be it water, milk, alt milk or a combo (or even coffee or juice) and refrigerated overnight, usually in a covered container.
What happens is the oats swell and soften and you can eat them once they have sat overnight, or you can even warm them up a bit at that time (I often nuke them in the microwave briefly right before serving).
Oats are a hearty, inexpensive whole grain that provide beta-glucan soluble fiber, have prebotic benefits, and take very well to variation as they have a fairly neutral flavor.
You can read All About Oats in our Explore and Ingredient article.
Add Those Chia Seeds!
My favorite variation, and the one that my husband and I eat pretty much every morning, is overnight oats and chia seeds, which this recipe showcases.
The chia add fiber, protein, iron, calcium, magnesium and zinc and are a great source of omega-3 fatty acids.
When I eat this combo with the oats, it keeps me sated for hours – even more so than when I eat eggs and toast, with or without bacon!
A Little Of This, A Little Of That
As you can see in the images, once the main mixture of overnight oats and chia are done soaking and softening you can add all sorts of toppings.
This is a perfect case of where understanding FODMAP Stacking comes in handy. This is where you educate yourself how to eat multiple low FODMAP foods at once so as to remain low FODMAP. It is crucial to being able to navigate the diet.
Make It Sweet, or Not
The maple syrup is optional. I like my overnight oats and chia unsweetened, but you might like a little sweetener. You could leave the maple syrup out, taste the overnight oats after they have soaked, and simply stir it in at that time if you feel it is needed.
Let’s Create!
Here are some of my favorite combos:
- Papaya and coconut (below, lower right)
- Pomegranate and cacao nibs (AMAZING!) (above on the right)
- Dragon fruit and passion fruit (seen above left)
- Peanut butter and strawberries (below, lower left)
- Blueberries and walnuts (below, top left)
- Peanut butter and banana
- Raspberries and peach (seen below upper right; look here to see peach amounts)
- Raspberries and almonds
- Dollop of yogurt and fruit of choice
- Raisins and nuts
Low FODMAP Overnight Oats & Chia
You can have Low FODMAP Overnight Oats & Chia while follwoing the diet, even during the Elimination Phase, if you watch your portions.
Low FODMAP Serving Size Info: Makes 3 cups (690 g); 6 servings; ½ cup (115 g) serving
Ingredients:
- 1 1/3 cups (315 ml) unsweetened almond milk
- 1 cup (99 g) old-fashioned rolled oats; do not use quick or instant; use gluten-free if following a gluten-free diet
- 3 tablespoons chia seeds
- 1 to 2 tablespoons maple syrup; optional
Preparation:
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I like to shake everything together in an airtight, lidded container. Just make sure everything is combined well and then refrigerate overnight.
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Scoop out your serving. Heat briefly in microwave, or eat cold; add appropriate low FODMAP toppings and enjoy. The mixture will keep for several days in the refrigerator. Make a batch and eat all week for a quick breakfast or snack.
Notes:
Tips
- It is tempting to go a little nuts with the topping combos. Watch your portions as well as your FODMAP Stacking; it is easy to get carried away.
Nutrition
All nutritional information is based on third-party calculations and should be considered estimates. Actual nutritional content will vary with brands used, measuring methods, portion sizes and more. For a more detailed explanation, please read our article Understanding The Nutrition Panel Within Our Recipes.
Hi
I love your site but a lot of the recipes contain sugar, which I can’t take. Would you be able to add no sugar, to your filter, this would save me from wading through the hundreds of recipes on your site. It is really hard to find recipes with zero sugar.
Thanks
Hi Denise, thank you for writing. Since sugar (as well as brown sugar, maple syrup, stevia and many other sweeteners) are low FODMAP, they will be part of our content, since our focus is on low FODMAP. I know we address vegans and vegetarians as well as dairy-free, because those are large markets that overlap. I will look into doing a roundup of sugar-free recipes, but tell us more about what you are looking for. Do you avoid all ingredients containing sucrose or fructose? Is it just white sugar? Obviously in terms of the filter, most of the savory recipes have no sugar as they stand now. So, if we had a no-sugar filter, it would have to have recipes to filter to, and if those are desserts and baking recipes that you are looking for, then I can tell you that I will not be creating recipes with non-nutritive sweeteners and sugar substitutes as that is just not our focus.
If I made a big portion during meal prep how many days would you say the oats are good for?
I keep mine, without any toppings, for 4 days.
Hello! It is not very clear for me which would be an appropriate serving for the elimination phase, could you clarify? Thanks
The recipe makes 6 servings. Make the recipe, create 6 servings and one serving is a low FODMAP serving suitable for Elimination. All of our recipes that sport the green “e” icon are low FODMAP compliant for “Elimination”, which is 99% of our recipes, FYI.
I’ve made this twice now and it’s delicious! WAY better than other overnight oats recipes I’ve tried. In the morning I add a little dollop of goat milk yogurt and cinnamon. The only thing is that there’s no way I could eat just 1/2 cup of this! I eat 1 cup and fortunately I tolerate oats pretty well.
So nice to hear! If you can tolerate 1 cup, then 1 cup is YOUR serving size. I can eat that amount as well. Hopefully this can be encouragement for those in Elimination looking forward to their Challenge Phase!
Hi. I’m wondering what size mason jars are you using for these? Thank you
These are the jars we used.
The Monash app lists a serving size of 3/4 cup and above of rolled oats as high in Oligos. Are you using a specific type of oats that are okay at the full cup level?
The serving size is 6. ALL low FODMAP recipes are always based on serving size.
I tried making this and I followed the recipe exactly and the oats came out very hard and uneatable. Not sure what I did wrong.
The recipe works well with conventional rolled oats. It does not work as well with thick cut oats or steel cut. I have also found that some organic oats seem to be thicker cut, even though they do not call them that.
Dédé
I use simply coconut milk… these measurements are perfect in every way!
Thank you for taking the time to write and rate our recipe – and so glad you loved it! So much fun to experiment with varied toppings