(updated January 9, 2024) // by Phoebe Lapine // 16 comments
5 from 5 votes
Print Recipe Jump to Recipe
This simple low FODMAP breakfast uses rolled oats, chia seeds and blueberry compote for a healthy, delicious spin on classic overnight oatmeal.
One of the big misconceptions about low FODMAP life is that grains are completely off limits. Actually, it’s a general SIBO diet paranoia.
While there are some approaches that take most carbs off the table, the majority of people with IBS will be able to improve their symptoms big time with just a few small tweaks. When I was deep in the weeds of my SIBO healing (now two years ago!!) I basically lived on this simple blueberry low FODMAP overnight oats recipe.
It’s a tweaked version of this OG maple banana overnight oatmeal, which also happens to be low FODMAP. But I love adding the extra fruit compote on top. You can use any berries you like. So long as you’re below 30 raspberries in one servings, it’s A-okay on the low FODMAP diet. And for the record, that is a lot of raspberries! More than is in this entire recipe.
Usually the food I make for myself is so simple you don’t even need a recipe. And yet it’s this type of dish from my archives that are always the most popular. So in the spirit of filling in the gaps of my staples, I bring you this delicious mixed berry overnight oats recipe that you can make as part of your batch cooking and leave in the fridge to enjoy all week.
It’s fairly low on sugar compared to a lot of sweet breakfasts, so be mindful of that if you’re used to whatever cinnamon-apple concoction comes out of the pre-made packets. If you’re moving in this direction, you’ll also love this sugar-free granola.
If you’re looking for a savory low FODMAP breakfast that can also be made in advance, I highly recommend my Zucchini Frittata. You can also make gluten-free savory oatmeal – just see my low FODMAP tweaks for this one.
If you’re looking for more low FODMAP breakfast recipes, you can check out my round-up with some of my favorite recipes from around the interwebs.
And if make-ahead overnight oats is not your preferred technique, you can try this quick low FODMAP oatmeal recipe that uses rolled oats and takes only 15 minutes on the stovetop!
Other recipes for gluten-free overnight oats:
Read on for how to make steel cut overnight oats, and if you love gluten-free oatmeal recipes, check out these others from the archives:
- Rich and Creamy Steel Cut Overnight Oats
- Gluten-Free Almond Butter Overnight Oats
With health and hedonism,
Phoebe
Blueberry Overnight Oats (Vegan, Low FODMAP)
5 from 5 votes
print recipe
This easy blueberry overnight oats recipes is a perfect low FODMAP breakfast as it's vegan, gluten, dairy and refined sugar-free.
Prep Time 10 minutes minutes
Cook Time 5 minutes minutes
Servings 3
Author Phoebe Lapine
Ingredients
- 1/2 cup blueberries
- 1/2 cup raspberries
- 2 tablespoons maple syrup divided
- 1 cup unsweetened almond milk
- 1/2 cup mashed banana from 1 large
- 2 tablespoons almond butter
- 1/2 teaspoon vanilla extract
- 1/8 tsp sea salt
- 1 cup gluten-free old fashioned rolled oats
- 1/4 cup chia seeds
Instructions
In a small saucepan, combine the blueberries, raspberries, 1 tablespoon maple syrup and 2 tablespoons water. Bring to a simmer over medium heat and cook, swirling the pan occasionally, until the berries have broken down and the liquid has reduce and become slightly syrupy, about 5 minutes.
Meanwhile, in a medium bowl, mix together the almond milk, banana, almond butter, the remaining maple syrup, vanilla, and salt until smooth. Fold in the oats and chia seeds. Divide between 3-4 small bowls, ramekins or mason jars, leaving at least an inch of room on the top. Top with the berry compote.
Cover and refrigerate overnight. For a warm oatmeal, pop the bowl in the microwave for 30 seconds.
If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!
become a HEALTHY HEDONIST! subscribe to get my FREE e-book How to Meal Prep Like a Pro
Reader Interactions
Leave a Reply
This site uses Akismet to reduce spam. Learn how your comment data is processed.
Comments
Samad Khan says A perfect combination of health and taste, oat provides us fiber that aids in the cleansing of our colon. Nice recipe thanks for sharing.
Reply
- Mary B. says
Thank you for this- I’ve made overnight oats before but never thought of simmering the berries first and adding a little maple syrup. It is such a pretty and easy and delicious dish. LOVE IT!
Reply
- Nightnurse69 says
Made for the first time and I love . Thanks so much xReply
- Mel says
Do you have the nutritional info on this?
Reply
- Britt says
Hi looking to try this recipe! Do you know how many calories are in each serving?
Reply
- Laura Miller says
I’m confused. I thought bananas especially ripe bananas were a high Fodmap food? Also chia seeds only in moderation? I’m trying so hard to only be low fodmap to give my gut a rest. I wish there was a real list that wasn’t so ambiguous.
Reply
- Phoebe Lapine says
The Monash FODMAP app is what you should use if you’re every confused about a quantity. All the recipes on this site and my book use the safe servings as dictated by their research. This is 1/3 banana per cup which is a conservative safe serving. Chia seed safe serving is 2 tbsp. This recipe is much lower.
Reply
- Maria says
Is there something else that can replace the oats?
Reply
- Mary says
I’ve been making this recipe for a few years and still love it. Thank you! It is simple but lovely.Reply
- Phoebe Lapine says
yay! great to hear
Reply
- Charlotte says
Hello! Just wondering if this is suitable to have more than once a day? Or am I only able to have this once a day due to the low fodmap servings?
Reply
- Phoebe Lapine says
Great question! FODMAP servings only apply to one siting / digestive cycle. They are not cumulative throughout the day. So you wouldn’t want to eat 2 in one meal, but spaced out throughout the day is fine.
Reply
