Low FODMAP Overnight Oats

Posted on March 24, 2022

You may have heard the saying that ‘breakfast is the most important meal of the day’ and what a better way to start your day with a nourishing, delicious and easy to make low FODMAP meal. Taking no longer than 5 minutes to make, these overnight oats are best to make the night before, allowing enough time for the delicious flavours to develop. Whether you are dropping your children off at school, or running late for a meeting, grab a spoon and your overnight oats jar from the fridge, and breakfast is served.

This recipe has been adapted slightly from the traditional overnight oats recipe, substituting lactose containing milk for lactose free milk, as well as adjusting the maple syrup content to make sure that it is considered low FODMAP.

Our overnight oats recipe is something which can be individually tailored to taste preferences. Whether you add a hint of cinnamon and banana for extra flavour, or berries and peanut butter, we encourage you to explore the different flavours through experimenting. We have developed two topping options for you to trial, but remember you can adjust and change as you please. Just remember to make sure you choose low FODMAP topping options, and stick to the recommended serving sizes.

Low FODMAP Overnight Oats

Prep time: 5 minutes


For the Filling:

1 cup of Uncle Toby’s traditional oats
1 cup of Liddells lactose free milk (if unable to source this brand, any lactose free milk is sufficient)
2 tablespoons of Liddell’s lactose free vanilla bean yoghurt
2 teaspoons of pure vanilla extract
1 ½ tablespoons of maple syrup
1 ½ tablespoon of chia seeds

For the Topping:

Option A: 1 tablespoon of peanut butter, strawberries  and raspberries (no more than 10)

Option B: ½ teaspoon of cinnamon mixed through oats with ½ sliced banana (firm)


1. In a bowl, mix together all wet ingredients (lactose free milk, yoghurt, vanilla extract and maple syrup) and stir until the mixture is one consistency.

2. Add the oats and chia seeds to the mixture, and fold in gently. To add extra flavour, consider ½ teaspoon of cinnamon.
3. Transfer the mixture evenly into 2 glass containers/mason jars with an air tight lid, and store overnight in the fridge.

4. When ready to serve the next day, add some of your favourite low FODMAP toppings. Choose either option A or option B from the method, or create your own and adjust to your likings!

This overnight oats recipe is perfect when on the run and makes enough for 2 servings (enough for 2 breakfasts).  It is recommended to eat the overnight oats within 2 days of preparing. Prepare the night before, put in the fridge and forget, and enjoy the next morning!

Use our FODMAP Friendly App to find low FODMAP substitutes for any ingredient!

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