Gluten free overnight oats
Oat free, vegan option*Cups and tablespoons are in Australian measures. Use gram weights for international accuracy.
Ingredients
- 60 g (1/2 cup)* rice flakes (see notes)
- 20 g (1 tablespoon)* hemp seeds (optional, see notes)
- 10 g (1 tablespoon)* chia seeds
- 20 g low FODMAP protein powder optional, see notes
- pinch of salt optional, for taste
- 100 g Lactose free Greek yoghurt or low FODMAP yoghurt of choice
- 60-125 ml (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
- As discussed in the body of the post, Australia doesn’t consider oats to be gluten free in any capacity – only wheat free, hence the rice flakes. If oats work for you, you can use oats in place of the rice flakes.
- 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.
- 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!