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Low FODMAP Overnight Oats & Chia


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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!

glass jar of overnight oats and chia topped with papaya and coconut against dark background

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.

trio of glass jars holding overnight oats and chia with fruit against dark background

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.

overhead shot of a trio of overnight oats and chia in glass bowls topped with colorful fruit

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!

trio of glass jars containing overnight oats and chia seeds, topped with different fruits; focus on pomegranate and cacao nibs

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.

closeup of two glass jars of overnight oats and chia; one on left topped with dragon fruit and passionfruit; one on right topped with pomegranate and cacao nibs

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

overnight oats and chia in glass jars, topped with various fruit, against black background

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overhead shot of a trio of overnight oats and chia in glass bowls topped with colorful fruit
3.77 from 84 votes

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

Makes: 6 Servings
Prep Time: 10 minutes
Chilling Time 8 hours
Total Time: 8 hours 10 minutes
Author: Dédé Wilson


  • 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


  1. I like to shake everything together in an airtight, lidded container. Just make sure everything is combined well and then refrigerate overnight.
  2. 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.



  • 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.
Course: Breakfast, brunch, Snack
Cuisine: American


Calories: 194kcal | Carbohydrates: 31g | Protein: 6g | Fat: 4g | Saturated Fat: 1g | Sodium: 4mg | Potassium: 175mg | Fiber: 6g | Sugar: 2g | Calcium: 62mg | Iron: 2.1mg

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.