Low FODMAP overnight oats
Low FODMAP, gluten free option, vegan option
Ingredients
- 50g (1/2 cup)* rolled oats or rice flakes
- 20g (1 tablespoon) hemp seeds (optional, see notes)
- 10g (1 tablespoon) chia seeds
- 20g low FODMAP protein powder (optional, see notes)
- pinch of salt (optional, for taste)
- 100g Lactose free Greek yoghurt, or low FODMAP yoghurt of choice
- 60-125ml (1/4 - 1/2 cup)* low FODMAP milk of choice (I used full fat lactose free, see notes)
- 2-3 tsp maple syrup (according to your tastes, see notes)
Instructions
- Whisk the dry ingredients together in a small bowl, then add the wet ingredients and whisk to combine. Adjust for taste, then decant into a clean glass jar and place in the fridge overnight.
- Enjoy straight from the fridge or topped with some low FODMAP fruit.
Notes
- Hemp seeds are optional, but add a hit of vegan protein. Hemp seeds are low FODMAP in 2 tablespoon (20g) serves. If you use hemp protein powder, omit the hemp seeds.
- Rice flakes are less absorbent than oats, so they will produce a slightly thinner result if you use the full amount of milk. I prefer this to drier overnight oats, but you can use less milk (60ml or 1/4 cup) if you prefer this texture.
- Similarly, different varieties of yoghurt vary in consistency. I use Jalna lactose free Greek yoghurt, which is very thick. It holds on a spoon if you scoop some out of the container. If you are using a thinner variety, you might experiment with using less milk to suit.
- I use Bare Blends vanilla WPI in my overnight oats, which is very neutral and only lightly sweetened. If you use a different brand, the taste might be more obvious.
- Further, lots of protein powders are quite sweet. If yours is, omit the maple syrup or add to taste.
Tried this recipe?Let us know how it was!