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Looking down into a bowl of cooked oatmeal dotted with blueberries. The bowl is surrounded by a dark gray napkin, an antique-looking spoon, and a small dish.

Low FODMAP Blueberry-Vanilla Oatmeal

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  • Author: Em Schwartz, MS, RDN
  • Total Time: 4 minutes
  • Yield: 1 bowl 1x
  • Diet: Low Lactose

Description

This quick and cozy single-serving Low FODMAP Blueberry-Vanilla Oatmeal comes together in less than 5 minutes with the help of the microwave. It's made with just 7 ingredients and warm, whole-grain way to start your day.

Ingredients

Scale
  • ½ cup (40 grams) old-fashioned rolled oats
  • ½ cup lactose-free milk or low FODMAP unsweetened almond milk
  • 2 teaspoons packed brown sugar 
  • ½ teaspoon pure vanilla extract
  • Pinch of salt
  • ¼ cup fresh or frozen blueberries
  • ½ tablespoon unsalted butter (optional)

Instructions

  1. In a microwave-safe bowl, combine the oats, milk, brown sugar, vanilla extract, and salt. Stir to mix.
  2. 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.
  3. Stir in the blueberries. If using frozen blueberries, you can add them straight from the freezer. Microwave for an additional 30 seconds, or until the oats are fully cooked and the blueberries are warm.
  4. Carefully remove the bowl from the microwave. If using, stir in the butter until melted.
  5. Let cool to a comfortable temperature before eating. To cool the blueberries faster, gently flatten them while stirring in the butter.

Notes

Low FODMAP Serving: One serving of this recipe (1 bowl) uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).

Oats: The low FODMAP serving size for rolled or old-fashioned oats can vary based on location and farming practices. This recipe uses a conservative amount for broader tolerance. If you tolerate more, adjust accordingly.

Nutrition Info: Nutrition facts are estimates (unless lab-tested) and can vary based on exact ingredients and brands used. These estimates were calculated using lactose-free 1% milk and include the optional butter.

  • Prep Time: 2
  • Cook Time: 2
  • Category: Breakfast
  • Method: Microwave
  • Cuisine: Low FODMAP

Find it online: https://funwithoutfodmaps.com/low-fodmap-blueberry-vanilla-oatmeal/