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!
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.
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)
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 60 grams or 30 berries. US berries tend to be larger, and I have consistently found 60 grams to be about 15-20 berries. Larger servings contain moderate to high amounts of fructans.
Step 2: Cover oats and refrigerate overnight (or at least 2 hours).
Step 3: Stir oats before serving. Serve cold with raspberries.
Storage: Refrigerate oat mixture in a sealed container for up to 3 days. Add raspberries when ready to eat.
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.
You might also like:
- Low FODMAP Chocolate Strawberry Overnight Oats
- Low FODMAP Raspberry Vanilla Chia Pudding
- Low FODMAP Raspberry Chia Jam
Spend just five minutes at night whipping up this Low FODMAP Lemon Raspberry Overnight Oats recipe for a quick and easy breakfast that is light and refreshing!
- Place oats, milk, chia seeds, maple syrup, lemon juice, and lemon zest into a sealable container and stir to mix (or cover and shake).
- Cover oats and refrigerate overnight (or at least 2 hours).
- Stir oats before serving. Serve cold with raspberries.
Storage: Store oats mixture in a sealed container for up to 3 days. Stir and add raspberries before serving.
- Category: Breakfast
- Method: No Cook
- Cuisine: American, Low FODMAP
Keywords: low FODMAP breakfast, overnight oats, cold oats, plant-based, low FODMAP vegan,