Low FODMAP Chocolate Strawberry Overnight Oats

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 even have played a role in my decision 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!

Ingredients

To make this easy, low-FODMAP overnight oats recipe, add these ingredients to your shopping list:

• Rolled oats - ⅓ cup (use gluten-free rolled oats for gluten-free)
• Unsweetened almond milk (or other low FODMAP milk)- ½ cup
• Chia seeds - 1 tablespoon
• Pure maple syrup - 2 teaspoons
• Unsweetened cocoa powder - 1 teaspoon
• Strawberries - 2 large
• Optional: Enjoy Life Mini Chocolate Chips - 2 teaspoons

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.

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

Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.

Chia seeds (black or white) have a low FODMAP serving size of 2 tablespoons (30 grams). Larger servings contain high amounts of fructans.

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 1 tablespoon (8 grams) per serving. My go-to cocoa powder is Hershey's Special Dark Cocoa Powder.

Strawberries are low FODMAP in a serving of 5 medium berries or about 65 grams. Larger servings can contain moderate to high amounts of excess fructose. FYI: strawberries were once considered FODMAP-free but have since been retested and reclassified by Monash University.

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.

Serve this with

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 to add 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. 

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