Make breakfast a breeze with Low FODMAP Chocolate Strawberry Overnight Oats. Quickly prep at night and have a FODMAP-friendly fiber-packed option ready to go when you wake up.
This recipe is another throwback to my college days. During college, I followed one of the first ever dietitian food bloggers, Kath from Kath Eats Real Food. Every day she shared what she was eating and her daily menu almost always included some form of oats. I don't know if she was the original creator of overnight oats, but she definitely inspired me to play with my own variations over the years. Looking back, I think Kath and her blog may have even played a role in me deciding to go on to graduate school, become a dietitian, practice food photography, and start a recipe website. 😉 Funny how that happens.
MEAL PREP FRIENDLY
This recipe is written to make one serving, but it's easy to multiply if you want to meal prep and make enough for two, three, or four mornings in one fell swoop. I like to take four small round pyrex containers and quickly measure the oats, almond milk, maple syrup, chia seeds, and cocoa powder into all four bowls. To mix, I'll cover them tightly and give each a good shake. Then, I'll stick them in the fridge overnight or until I'm ready to eat later in the week. Right before enjoying, I'll give the oats a quick stir and add the strawberries and chocolate chips. Yum!
SERVING SUGGESTIONS
Although delicious on its own, I prefer to have a bit more protein for breakfast. Protein is one of the nutrients that can help us feel fuller, longer, and because FODMAPs are carbohydrates, protein foods tend to be more like "FODMAP freebies" (i.e., portion size is less of a concern) while in the low FODMAP elimination phase.
An easy meal prep way to enjoy this breakfast is by adding a couple of hard-boiled eggs on the side. Although there are countless ways to enjoy eggs, I've really been liking hard-boiled eggs with a sprinkle of low FODMAP tabasco sauce for some flavor.
If you're plant-based and looking for more protein, I invite you to play around with adding a bit of plant-based low FODMAP protein powder to the overnight oat recipe. Pea protein and (sprouted) brown rice protein have been tested and have low FODMAP servings (check the Monash app). Also, Stellar Labs Nutrition (in the US) has two FODMAP Friendly certified plant-based protein powders. Usually, you will need to add a bit more liquid (up to a cup of almond milk is low FODMAP) and decrease the maple syrup/cocoa powder depending if your protein powder is flavored and sweetened or not.
Recipe
Low FODMAP Chocolate Strawberry Overnight Oats
- Total Time: 8 hours 5 mins
- Yield: 1 1x
Description
Make breakfast a breeze with Low FODMAP Chocolate Strawberry Overnight Oats. Quickly prep at night and have a FODMAP-friendly fiber-packed option ready to go when you wake up.
Ingredients
- ⅓ cup rolled oats (use gluten-free rolled oats for gluten-free)
- ½ cup unsweetened almond milk (or other low FODMAP milk)
- 1 tablespoon chia seeds
- 2 teaspoons pure maple syrup
- 1 teaspoon unsweetened cocoa powder
- 2 large strawberries
- 2 teaspoon Enjoy Life Mini Chocolate Chips, optional
Instructions
- Place oats, milk, chia seeds, maple syrup, and cocoa powder into a sealable container and stir to mix (or cover and shake - my favorite way!). If it isn’t already, cover oats and place in the fridge overnight (or for at least two hours).
- Right before serving, dice strawberries. Give the oats a quick stir and top with strawberries and optional chocolate chips. Serve cold.
Notes
Rolled Oats: A low FODMAP serving is up to a ½ cup or 52 grams.
Chia Seeds: A low FODMAP serving is up to 2 tablespoons or 24 grams.
Cocoa Powder: A low FODMAP serving is up to 2 heaped teaspoons or 8 grams.
Enjoy Life Mini Chocolate Chips: A personal favorite for years, these chocolate chips are certified low FODMAP by the FODMAP Friendly program, but you can substitute other low FODMAP chocolate chips.
- Prep Time: 5 mins
- Category: Breakfast
- Method: No Cook
- Cuisine: American
Sally says
So good! Thank you! This has been a lifesaver for me. Filling and satisfying.
Em Schwartz, MS, RDN says
Thanks for taking the time to rate and share your thoughts, Sally!
Sydney says
Amazing! Super easy to prepare and tastes great.
Kelly says
Looks delicious and making it for breakfast meal prep this week. How many ounces are for one serving (thank you for having macros broke down).I’m counting macros, and multiplied the recipe for 5 days. So when dividing it I was wondering, I used pint jars for a starting point, but wanted to make sure I had it right.
Jody says
Such a delicious breakfast, I topped mine with strawberries but skipped the choc bits
London says
Hello!! I have pretty bad ibs and I was just wondering if the raw oats would upset my stomach? I am fine with cooked oats but am a little concerned that the uncooked oats might do it for me?
Tyson says
Super easy to make, and tastes great!
Em Schwartz, MS, RDN says
Thanks, Tyson! Glad to hear you enjoyed this!
Kristen says
can you use frozen strawberries instead and throw them in before placing in the fridge overnight?
Em Schwartz, MS, RDN says
Hey Kristen! I haven't tried that with this particular recipe, but I think it would work! Please let us know if you try it out. 🙂
Perrin says
hi ! sorry for my english but I've read eating fruits on an empty stomach was not really good for ibs ? can you help me with this plz thanks !
Em Schwartz, MS, RDN says
Hi Perrin, Thanks for the question. At this time, the research does not support the idea that eating fruit on an empty stomach impacts IBS. Best, -Em
Marilyn says
Seriously, my first time trying over night oats. I only had frozen strawberries, so I topped with a half of a small banana instead. Thank you!
Em Schwartz, MS, RDN says
Banana sounds delicious, too. Thanks again for sharing, Marilyn!
Olivia says
Do you cook the oats at all??
Emily says
Nope! They soften overnight in the liquid and then are enjoyed cold.