Name: Low FODMAP Baked Oatmeal Cups
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Cuisine: American
Ingredients: 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 ground cinnamon; ¼ teaspoon salt; 12 pecan halves, optional

Description

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 and can be ready in about 30 minutes.

Ingredients

Scale

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 ground cinnamon
¼ teaspoon salt
12 pecan halves, optional

Optional toppings: Maple syrup, peanut butter (or sunflower seed butter, if peanut-free)

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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, cinnamon, and salt and stir to combine.
Divide the batter into the prepared muffin tin, filling about halfway full. 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 topped with optional maple syrup or peanut butter (or sunflower seed butter, if peanut-free).

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