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.
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.
Notes
Flavour Suggestions:SPICES: nutmeg, gingerMILK (unsweetened): almond, hemp, macadamia, quinoa, rice, soy (made with soy protein, not whole soybeans)FRUIT: kiwi, papaya, pineapple, raspberries, strawberriesSWEETENER (unrefined): brown sugar, coconut sugar, palm sugarTo make sure you're overnight oats are low-fodmap friendly:
Check for high-fodmap ingredients on the labels of non-dairy milk.
Nutrition
Nutrition Facts
Low-FODMAP Overnight Oats
Amount Per Serving
Calories 334Calories from Fat 63
% Daily Value*
Fat 7g11%
Saturated Fat 1g6%
Cholesterol 3mg1%
Sodium 365mg16%
Potassium 507mg14%
Carbohydrates 57g19%
Fiber 11g46%
Sugar 20g22%
Protein 13g26%
Vitamin A 333IU7%
Vitamin C 7mg8%
Calcium 296mg30%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.