Low FODMAP Chocolate Peanut Butter Oatmeal

This single-serve Low FODMAP Chocolate Peanut Butter Oatmeal is warm, cozy, and ready in minutes. It’s perfect for busy mornings when you want something satisfying without a lot of effort. Just 7 ingredients, one bowl, and zero sharing required.

I make this Low FODMAP Chocolate Peanut Butter Oatmeal when I’m craving a quick breakfast that’s warm, chocolatey, and just a little indulgent. It’s rich and satisfying on its own, thanks to the peanut butter and cocoa powder, but I love topping it with chopped peanuts and mini chocolate chips for a little extra crunch (and chocolate!). Totally optional, but highly recommended.

I designed this recipe to be low FODMAP using the more conservative serving size that was previously listed for Quaker® Old Fashioned Oats on the Monash app, since it’s such a common brand in the U.S. The generic listing for rolled oats allows a slightly larger serving, so if you know you tolerate more, feel free to adjust based on your needs.

Nutrition-wise, oats bring in some whole grain fiber, and peanut butter adds a little protein and fat to help keep you fuller longer. The chocolate? That’s just for fun.

Looking for more single-serve breakfast ideas? Try my Low FODMAP Blueberry-Vanilla Oatmeal or Low FODMAP Oatmeal with Brown Sugar and Cinnamon next.

Jump to:

• Ingredients
• Low FODMAP Notes
• Instructions
• Storage
• Substitutions
• Related
• Recipe

Ingredients

To make this easy Low FODMAP Chocolate Peanut Butter Oatmeal, add these ingredients to your shopping list:

• Rolled oats - ½ cup (40 grams)
• Lactose-free milk or unsweetened almond milk - ½ cup
• Creamy peanut butter, such as Smucker’s Natural - 1 tablespoon (16 grams)
• Pure maple syrup - 1 tablespoon
• Cocoa powder, such as Hershey’s Special Dark Baking Cocoa - ½ teaspoon
• Optional: Salted dry-roasted peanuts - 1 tablespoon chopped (8 grams)
• Optional: Low FODMAP mini chocolate chips, such as Enjoy Life Mini Chocolate Chips - 1 teaspoon (3 grams)

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.

Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker's Natural Peanut Butter.

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

Cocoa Powder is low FODMAP up to 2 heaping teaspoons or 8 grams per serving. My go-to cocoa powder is Hershey's Special Dark Cocoa Powder.

Enjoy Life Mini Chocolate Chips appear to remain low FODMAP by ingredients in servings of 1 tablespoon. They were previously laboratory-tested and certified low FODMAP by FODMAP Friendly. However, Enjoy Life has chosen to no longer pay for the licensing (link opens in new tab) required to maintain and carry the low FODMAP-certified label for its qualified products. You can find these chocolate chips in many grocery stores, usually in the natural or health foods baking section.

Peanuts are low FODMAP in servings of 32 nuts or 28 grams, according to Monash University.

Instructions

To make this easy low FODMAP oatmeal, follow these steps:

In a microwave-safe bowl, add rolled oats and low-FODMAP milk. Stir to mix.

Microwave on high for 30 seconds, then stir. Continue microwaving in 30-second intervals, stirring after each interval, until the oats reach your desired consistency (about 1½ to 2 minutes total).

Remove from the microwave. Stir in the peanut butter, cocoa powder, and maple syrup and cool to a comfortable eating temperature.

Serve warm, topped with optional chopped salted peanuts and mini chocolate chips.

Storage

This recipe is best enjoyed fresh, but if needed, you can refrigerate it in a sealed container for up to 3 days. Just know the texture may change a bit after storing.

Substitutions

Gluten-free: Rolled oats are naturally gluten-free, but cross-contact during processing is common. If you need to avoid gluten, look for rolled oats (and other ingredients) labeled certified gluten-free to err on the safe side.

Plant-based or dairy-free: Unsweetened almond milk is my go-to, but any low FODMAP plant-based milk should work here. To keep things dairy-free, use a non-dairy chocolate like Enjoy Life Mini Chocolate Chips—they’re made without milk and appear to be FODMAP-friendly by ingredients.

Related

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