Description
This Low FODMAP Chocolate Peanut Butter Oatmeal is a quick, microwave-friendly breakfast that can be ready in under five minutes. It combines rolled oats, cocoa powder, and creamy peanut butter for a rich, satisfying bowl—without the FODMAPs. Top it with chopped peanuts and mini chocolate chips for an extra tasty crunch.
Ingredients
- ½ cup (40 grams) rolled oats
- ½ cup lactose-free milk or unsweetened almond milk
- 1 tablespoon (16 grams) creamy peanut butter, such as Smucker’s Natural
- 1 tablespoon pure maple syrup
- ½ teaspoon cocoa powder, such as Hershey’s Special Dark Baking Cocoa
Optional Toppings
- 1 tablespoon (8 grams) chopped salted peanuts
- 1 teaspoon (3 grams) low FODMAP mini chocolate chips, such as Enjoy Life Mini Chocolate Chips
Instructions
- 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.
Notes
Low FODMAP Serving: One serving of this recipe 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 including the optional toppings.
- Prep Time: 2
- Cook Time: 2
- Category: Breakfast
- Method: Microwave
- Cuisine: Low FODMAP