Low FODMAP Baked Oatmeal Cups

These low FODMAP baked oatmeal cups are an easy make-ahead breakfast (or snack) made with FODMAP-diet friendly amounts of whole-grain oats and banana. They’re made in one bowl with just nine (mostly pantry staple) ingredients (10 if you include the optional pecan halves) and can be ready in about 30 minutes.

For a boost of satiating protein and healthy fat, top these baked oatmeal cups with a smear of peanut butter (or sunflower seed butter, if peanut-free). Or, drizzle them with maple syrup for added sweetness.

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
• 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 certain ingredients that are either frequently asked about or that 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 considered high in FODMAPs. Whereas, gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cup or 100 grams.

Although this Bob’s Red Mill flour hasn’t specifically been tested, it appears 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, as well as 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 particular 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 10 pecan halves or 20 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 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 cup with a pecan halve.

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 as-is, or my favorite way, topped with a little peanut butter (or sunflower seed butter if peanut-free) for a boost of protein and healthy fats. 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

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