Name: Low FODMAP Lemon Raspberry Overnight Oats
Prep time: 5 min
Total time: 8 h 5 min
Yield: 1
Cuisine: American
Ingredients: ⅓ cup rolled oats (use gluten-free rolled oats for gluten-free); ½ cup low FODMAP milk (I use almond milk); 1 tablespoon chia seeds; 1 tablespoon pure maple syrup; 2 teaspoons fresh lemon juice (about ½ lemon); ¼ teaspoon lemon zest, optional; 10 raspberries (3o grams or about ¼ cup)

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Spend 5 minutes at night whipping up these low FODMAP lemon raspberry overnight oats for a light and lemony breakfast. This easy low FODMAP breakfast uses whole-grain oats and chia seeds for a boost of satiating low FODMAP fiber and heart-healthy fats!

A glass tulip jar is filled with low FODMAP lemon raspberry overnight oats. Juicy raspberries flecked with fresh lemon zest sit on top. There's a spoon ready for you to dig into this easy low FODMAP breakfast!

Overnight oats have been a staple breakfast for me since college. With just a few minutes of prep at night, I can have quick low FODMAP breakfast ready and waiting for me in the morning!

My go-to base for overnight oats includes a blend of rolled oats, low FODMAP milk, chia seeds, and a touch of maple syrup. The whole-grain oats and chia seeds give this breakfast a boost of low-FODMAP fiber and heart-healthy fats to help fuel us through the morning.

With fresh lemon juice and juicy raspberries, this low FODMAP overnight oats recipe is light and lemony and made with just 6 ingredients in about 5 minutes.

Ingredients needed for low FODMAP lemon-raspberry overnight oats measured out into individual white bowls.

Shopping List

Add these ingredients to your shopping list to make one batch (1 serving) of these easy low FODMAP lemon raspberry overnight oats. Multiply for more servings.

Rolled oats - ⅓ cup
Low FODMAP milk - ½ cup
Chia seeds - 1 tablespoon
Maple syrup - 1 tablespoon
Lemon - about ½ lemon (2 teaspoons juice + optional ¼ teaspoon zest)
Raspberries - 10 raspberries (about ¼ cup)

Looking down at a glass jar filled with overnight oats and fresh raspberries.

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 up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.

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 have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.

Raspberries are low FODMAP in servings of ⅓ cup or 58 grams. Larger servings contain moderate to high amounts of fructans.

Instructions

Step 1: Place oats, milk, chia seeds, maple syrup, lemon juice, and lemon zest into a sealable container and stir to mix (or cover and shake). I like to use mason jars with reusable leakproof lids.

Four images showing the ingredients for overnight oats being added to a glass jar. The order is oats, milk, chia seeds, maple syrup, and lemon.

Step 2: Cover oats and refrigerate overnight (or at least 2 hours).

A mason jar sealed with a leakproof lid and filled with the overnight oats ingredients is about to be shaken

Step 3: Stir oats before serving. Serve cold with raspberries.

A spoon digging into a jar filled with overnight oats.

Storage: Refrigerate oat mixture in a sealed container for up to 3 days. Add raspberries when ready to eat.

Variations

Gluten free: Use gluten-free rolled oats.

Vegan or Dairy Free: Choose a low FODMAP milk alternative like almond, coconut, hemp, or macadamia.

Boost the Protein: Stir in vanilla low FODMAP protein powder. Depending on the amount used, you may want to add more liquid.

Blueberries: Sub out the raspberries for a low FODMAP serving of blueberries.

Frozen fruit: Use frozen raspberries instead of fresh. I like to add them after I have mixed all of the ingredients in Step 1, cover, and refrigerate overnight.

Recipe