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Looking down at a plate of seven baked oatmeal cups or muffins. Each muffin has a pecan half baked into the top.

Low FODMAP Baked Oatmeal Cups

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4.7 from 6 reviews

  • Author: Em Schwartz, MS, RDN
  • 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

Scale
  • 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

  1. Preheat the oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
  2. In a large bowl, whisk together almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
  3. Add the rolled oats, gluten-free flour, baking powder, cinnamon, and salt and stir to combine.
  4. 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.
  5. 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

Find it online: https://funwithoutfodmaps.com/low-fodmap-baked-oatmeal-cups/