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Overnight oats ensure you have a healthy, satisfying breakfast waiting for you in the AM. Feel free to change the spice, milk, fruit, and sweetener for a myriad of flavour combinations. See the notes for suggestions, including how to make sure they're low-fodmap friendly.
Equipment
Ingredients
- ½ cup old-fashioned rolled oats (gluten-free)
- ½ teaspoon ground cinnamon
- 1 tablespoon chia seeds
- ⅛ teaspoon salt
- ¼ teaspoon pure vanilla extract
- 1 teaspoon 100% pure maple syrup
- ⅔ cup lactose-free milk
- ½ cup fresh or frozen blueberries
Instructions
- In a small bowl or jar with a lid, add the rolled oats, cinnamon, chia seeds, salt, vanilla, maple syrup and milk. Top with the blueberries, but don't mix them in.
- Cover and refrigerate overnight.
- Take out of the fridge first thing in the morning. When ready to eat, stir and enjoy.
Nutrition Facts
Low-FODMAP Overnight Oats
Amount Per Serving
Calories 334
Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 365mg16%
Potassium 507mg14%
Carbohydrates 57g19%
Fiber 11g46%
Sugar 20g22%
Protein 13g26%
Calcium 296mg30%
Vitamin C 7mg8%
Vitamin A 333IU7%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
