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A plate of oatmeal breakfast cups

Low FODMAP Baked Oatmeal Cups

  • Author: Em Schwartz, MS, RDN
  • Total Time: 30 minutes
  • Yield: 12 muffins (6 servings) 1x
  • Diet: Low Lactose


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.



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


  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, cinnamon, and salt and stir to combine.
  4. 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.
  5. 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. 


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

Keywords: low FODMAP baked oatmeal, low FODMAP oatmeal cups