Low FODMAP Lemon Raspberry Overnight Oats

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.

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)

FODMAP Notes

In this section, I share information for certain ingredients that are either frequently asked about or that 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 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. 

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.

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.

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.

You might also like:

• Low FODMAP Chocolate Strawberry Overnight Oats
• Low FODMAP Raspberry Vanilla Chia Pudding
• Low FODMAP Raspberry Chia Jam

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