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

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; 1/2 cup (115 g) serving

Course: Breakfast, brunch, Snack
Cuisine: American
Prep Time: 10 minutes
Cook Time: 0 minutes
Chilling Time 8 hours
Total Time: 8 hours 10 minutes
Makes: 6 Servings
Calories: 194 kcal
Author: Dédé Wilson

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:

  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.

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 Facts
Low FODMAP Overnight Oats & Chia
Amount Per Serving
Calories 194 Calories from Fat 36
% Daily Value*
Fat 4g6%
Saturated Fat 1g5%
Sodium 4mg0%
Potassium 175mg5%
Carbohydrates 31g10%
Fiber 6g24%
Sugar 2g2%
Protein 6g12%
Calcium 62mg6%
Iron 2.1mg12%
* Percent Daily Values are based on a 2000 calorie diet.