Start your day with these low-FODMAP Baked Oatmeal Cups. They're naturally sweetened, made with mostly staple ingredients in one bowl, and ready in about 30 minutes. Perfect for busy mornings or a quick (make ahead) snack on the go!
These delightful breakfast treats are turn baked oatmeal into fun, personal portions. They're naturally sweetened with maple syrup and made with low FODMAP amounts of bananas and rolled oats.
Yes, these foods can be low FODMAP—serving size matters.
These oatmeal cups are simple, fun, delicious, and perfect for busy mornings or a quick low-FODMAP snack on the go!
Optionally, top each muffin with a pecan half before baking. Or, leave them plain and add a satisfying smear of peanut butter right before enjoying.
Shopping List
To make these baked oatmeal cups, you'll want to add these ingredients to your shopping list:
- Unsweetened almond milk (or lactose-free milk) - 1 cup
- Ripe banana - about 1 large banana or 1 ⅓ medium bananas to yield ½ cup mashed
- Avocado oil (or canola oil) - ¼ cup
- Pure maple syrup - ¼ cup
- Egg - 1 large
- Pure vanilla extract - 1 teaspoon
- Rolled oats - 1 ½ cups
- Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag) - 1 cup
- Baking powder - 1 teaspoon
- Ground cinnamon - 1 teaspoon
- Salt - ¼ teaspoon
- Optional: Pecan halves - 12 pieces
Optional toppings: Maple syrup, peanut butter (or sunflower seed butter, if peanut-free)
Low FODMAP notes
In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.
Bananas: FODMAP levels vary depending on the ripeness of the banana. Ripe bananas (yellow to yellow-brown) are low FODMAP in servings up to ⅓ medium or 35 grams. Unripe bananas (green to yellow-green) are low FODMAP in servings of 1 medium banana or 100 grams).
Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low-FODMAP flour. Wheat flour is high in FODMAPs, whereas gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cups or 100 grams.
Although this Bob's Red Mill flour hasn’t specifically been tested, it appears to be low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store and online.
Unless you tolerate GOS, avoid the Bob's Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This flour is made from higher FODMAP garbanzo beans.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.
Optional ingredients and toppings
Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Larger servings contain higher amounts of fructans.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.
Sunflower seeds have been laboratory-tested and are low FODMAP in servings up to 3 tablespoons or 30 grams according to the FODMAP Friendly Food Program.
Although not specifically tested, sunflower seed butter (without added high FODMAP ingredients) appears to be low FODMAP by ingredients in servings up to 2 tablespoons or 30 grams. My favorites are SunButter (any variety) or Once Again Lightly Sweetened Sunflower Seed Butter.
Instructions
To make these low FODMAP baked oatmeal cups, simply:
Step 1: Preheat the oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
Step 2: In a large bowl, whisk together 1 cup almond milk, ½ cup mashed banana, ¼ cup avocado oil, ¼ cup maple syrup, 1 large egg, and 1 teaspoon pure vanilla extract.
Step 3: Add 1½ cups rolled oats, 1 cup gluten-free flour, 1 teaspoon baking powder, 1 teaspoon cinnamon, and ¼ teaspoon salt.
Stir to combine. I suggest scraping the sides and bottoms with a silicone spatula to help mix in any hidden pockets of flour.
Step 4: Divide the batter into the prepared muffin tin, filling about halfway full. I like to use an ice cream scoop to help with this.
Optional: Top each muffin cup with half of a pecan.
Step 5: Bake for 20-22 minutes or until the center is set and the edges are golden brown. Cool slightly before serving warm.
Serve warm. For a boost of protein and healthy fats, top with a little peanut butter (or sunflower seed butter if peanut-free). For those looking for added sweetness, serve these cups drizzled with maple syrup.
Variations
As you learn more about your unique FODMAP tolerance levels, consider adding:
- Chocolate chips (I like Enjoy Life Mini Chocolate Chips)
- Additional pecans, or try walnuts
Similar recipes
- Low FODMAP Banana Bread
- Low FODMAP Pumpkin Pie Oatmeal
- No Bake Low FODMAP Oatmeal Raisin Energy Bites
Recipe
Low FODMAP Baked Oatmeal Cups
- Total Time: 30 minutes
- Yield: 12 muffins (6 servings) 1x
- Diet: Low Lactose
Description
Start your day with these low-FODMAP Baked Oatmeal Cups. They're naturally sweetened, made with mostly staple ingredients, and ready in about 30 minutes. Perfect for busy mornings or a quick snack on the go!
Ingredients
- Nonstick cooking spray
- 1 cup unsweetened almond milk (or lactose-free milk)
- ½ cup mashed ripe banana (about 1 large banana or 1 ⅓ medium bananas)
- ¼ cup avocado oil (or canola oil)
- ¼ cup pure maple syrup
- 1 large egg
- 1 teaspoon pure vanilla extract
- 1 ½ cups rolled oats
- 1 cup Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag)
- 1 teaspoon baking powder
- 1 teaspoon ground cinnamon
- ¼ teaspoon table salt
- 12 pecan halves, optional
Optional toppings: additional maple syrup or peanut butter
Instructions
- Preheat the oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
- In a large bowl, whisk together almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
- Add the rolled oats, gluten-free flour, baking powder, cinnamon, and salt and stir to combine.
- Divide the batter into the prepared muffin tin, filling it about halfway. I like to use an ice cream scoop. Top each with an optional pecan halve.
- Bake for 20-22 minutes or until the center is set and the edges are golden brown. Cool slightly before serving warm. Optionally, drizzle warm cups with extra maple syrup and/or top with a thin layer of peanut butter.
Storage: Transfer baked cups to a wire rack and cool completely. Refrigerate in an airtight container for use within three days. For longer storage, place cooled cups on a parchment-lined baking sheet and freeze. Once frozen, transfer to a sealed freezer-friendly container for use within 2 months. To reheat, microwave cups in 20-second increments until warm.
Notes
Low FODMAP Serving: One serving of this recipe (up to 2 baked oatmeal cups) contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).
Spoon & Swipe Flour: For more consistent and accurate measuring (without a food scale), spoon flour into a measuring cup until overflowing and not packed. Using the straight edge of a butter knife (or spatula), swipe off the excess to level the flour.
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Category: Breakfast
- Method: Baking
- Cuisine: American
Annie Looysen says
Best muffins I have ever made! I believe I used more banana than the recipe calls for and added about 1/2 cup more flour because the batter was super runny. I used olive oil instead of avocado oil and added cloves and nutmeg. They are AMAZING!!! Wonderful recipe, thank you 🙏🏻.
Helen says
These came out quite dense - would including baking powder in the recipe help them rise and be lighter?
Julie says
I made them today and like this recipe. I think I could do without the banana. I love bananas but not so much baked into things. Mine were a little chewy but good and filling. I look forward to making a pumpkin version.
Chris Key says
Hi, my 11 year old grandson has been dealing with digestive issues pretty much since birth. Doctor told us to try a low formal diet. I was looking for something dessert he could have. He loves these with pure maple syrup. Tip: I tried these using paper cupcake liners and they stick. Happy news he is feeling better on this diet. Also, I have used two dinner recipes from this site and both were great!
Joe says
Really enjoyed these cupcakes! Thank you :^)
Sonja says
Would buckwheat flower work in place of GF AP flour here?
Em Schwartz, MS, RDN says
Hi Sonja, from a FODMAP standpoint, buckwheat flour would be okay. With that said, I haven't tried it yet in this recipe. So, I can't speak to how they would bake up if buckwheat flour was substituted. Great idea though! I will have to put it on my list to try. Best, -Em
Sara says
Could you replace banana with pumpkin and still have it work and be low FODMAP?
Em Schwartz, MS, RDN says
Hi Sara! Great question! I am planning to share a pumpkin variation in the future, but yes, canned pumpkin works well in this recipe as a one-to-one substitute for the banana. For me, they tend to take a little bit longer to bake (22 minutes). Hope that helps! -Em