Low FODMAP Blueberry-Vanilla Oatmeal

Hearty, wholesome, and ready in less than 5 minutes, this single-serving Low FODMAP Blueberry-Vanilla Oatmeal is a quick and nourishing breakfast that doesn’t require a stovetop.

Low FODMAP Blueberry-Vanilla Oatmeal is a quick and simple breakfast you can throw together in minutes—perfect for busy mornings when you want something warm and satisfying. It’s made with just 7 ingredients and cooks entirely in the microwave.

This easy oatmeal recipe features blueberries, which Monash University has retested and increased the low FODMAP serving size. Blueberries are now considered low FODMAP in servings of 1 cup. This recipe uses just ¼ cup per serving, so you’re well within that range. It can also be made with lactose-free milk or almond milk, depending on your dietary needs or preferences.

This recipe is a solid option if you’re following the low FODMAP diet—whether you’re just starting out or looking for easy breakfast ideas. It’s quick, whole-grain packed, and easy to prep with many ingredients you probably already have on hand.

Looking for another flavor option? Try my Low FODMAP Oatmeal with Brown Sugar and Pecans.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Serve this with
• Recipe Testing
• Related
• Recipe

Ingredients

To make this low FODMAP blueberry-vanilla oatmeal, add these ingredients to your shopping list:

• Old-fashioned rolled oats - ½ cup (40 grams)
• Lactose-free milk or unsweetened almond milk - ½ cup
• Brown sugar - 2 teaspoons packed
• Pure vanilla extract - ½ teaspoon
• Blueberries (fresh or frozen) - ¼ cup
• Optional: Unsalted butter - ½ tablespoon

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.

Rolled oats are low FODMAP in servings of up to ½ cup (52 grams). Larger amounts contain higher levels of fructans and GOS.

In the US, Quaker® Old Fashioned Oats—both regular and gluten-free—were previously Monash Certified low FODMAP in 40-gram (about ½ cup) servings. The organic version was also certified low FODMAP in smaller 32-gram (⅓ cup) servings. As of spring 2025, it appears that Quaker® no longer participates in the certification program.

Lactose-free milk is a low FODMAP milk option. Lactose-free milk is made from regular cow's milk; however, it contains an added enzyme called lactase. Lactase breaks down the FODMAP, lactose, to negligible amounts, making lactose-free milk a low FODMAP option. The suggested serving size is 1 cup or 250 mL.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

Blueberries are low FODMAP in servings of a heaping ¼ cup or 40 grams. Larger servings contain higher levels of fructans. have been retested! The suggested low FODMAP serving is 1 cup or 125 grams.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Instructions

Follow these steps to make this easy, low FODMAP blueberry-vanilla oatmeal:

In a microwave-safe bowl, combine the oats, milk, brown sugar, vanilla extract, and salt. Stir well to mix.

Microwave on high for 30 seconds, then stir. Repeat in 30-second intervals, stirring after each, until the oats are almost tender—about 1 minute and 30 seconds total.

Stir in the blueberries. Microwave for an additional 30 seconds, or until the oats are fully cooked and the blueberries are warm.

Carefully remove the bowl from the microwave. If using, stir in the butter until melted.

Let cool slightly before enjoying. (Tip: To cool the blueberries faster, you can gently flatten them while stirring in the butter!)

Storage

I recommend enjoying this oatmeal soon after preparing it. However, it can be refrigerated in a sealed container for up to 3 days.

Serve this with

To round out this meal without adding extra FODMAPs, consider pairing your oatmeal with a side of eggs for an easy protein boost:

• Hard-boiled eggs – A convenient, make-ahead option for busy mornings.
• Scrambled egg whites – A low-fat way to add protein.
• Whole eggs – Cooked to your liking, whole eggs (with the yolk) add protein, fat, and key nutrients like folate, vitamin B12, and choline.

Related

Looking for more low FODMAP breakfast ideas? Try one of these:

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