Low FODMAP Oatmeal with Brown Sugar and Pecans

Start your day with this cozy, low FODMAP oatmeal—ready in under 5 minutes (thank you, microwave) with just seven simple ingredients! Flavored with brown sugar, cinnamon, and crunchy pecans, it’s a quick and delicious low-FODMAP breakfast you'll love.

If frigid winter mornings have you craving comfort, a warm bowl of oatmeal is just the ticket—especially when it’s quick, easy, and oh-so-cozy.

This Low FODMAP Oatmeal with Brown Sugar and Pecans comes together in about 5 minutes using mostly pantry staples. Simply microwave a low FODMAP amount of rolled oats with your favorite low FODMAP milk, brown sugar, and a pinch of salt. Stir in pecans for crunch, cinnamon for warmth, and a touch of optional butter for creaminess.

For a protein boost, pair this comforting breakfast with hard-boiled or scrambled eggs. Keeping it plant-based? Use unsweetened almond milk and omit or swap the butter for a plant-based alternative. It’s the perfect start to a chilly day!

To keep it plant-based, use unsweetened almond milk and omit the butter or substitute it for a tolerated plant-based butter substitute.

Jump to:

• Ingredients
• Low FODMAP Notes
• Recipe testing
• Instructions
• Storage
• Related
• Recipe

Ingredients

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

• Old-fashioned or rolled oats - ½ cup (40 grams)
• Unsweetened almond milk or lactose-free milk - ½ cup
• Brown sugar - 2 teaspoons packed
• Chopped pecans - 2 tablespoons (14 grams)
• Optional: Unsalted butter - ½ tablespoon
• Ground cinnamon - ¼ to ½ teaspoon

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 up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS. If you're in the US, Quaker® Old Fashioned Oats (regular and gluten-free) are low FODMAP in slightly smaller 40-gram (or level ½ cup) servings. Quaker® Old Fashioned Oats (organic) are low FODMAP in servings of 32 grams or ⅓ cup.

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

Brown sugar is low FODMAP in servings of ¼ cup or 40 grams.

Pecans: A low FODMAP serving is 15 pecan halves or 30 grams. This is about ¼ cup in the US. Much larger servings contain higher amounts of fructans.

Butter does not contain carbohydrates (FODMAPs). It is a naturally low-lactose dairy product.

Ground cinnamon is low FODMAP in servings of 1 teaspoon or 2 grams.

Recipe testing

I tested this recipe with Almond Breeze unsweetened almond milk and Fairlife lactose-free 2% milk. Both worked well and were gobbled up by my family. Because I used lactose-free milk with a higher fat percentage, that version was a little creamier than the almond milk version.

Instructions

Combine the rolled oats, low FODMAP milk, brown sugar, and salt in a microwave-safe bowl. Stir well to mix. I recommend using a deep-sided bowl to prevent the oatmeal from boiling over.

Microwave on high for 30 seconds, then stir. Continue microwaving in 30-second intervals, stirring after each interval, until the oats reach your desired consistency (about 1½ to 2 minutes total).

Remove the bowl from the microwave and stir in the pecans, optional butter, and cinnamon until mixed and the butter (if using) is melted. 

Let the oatmeal cool to a comfortable eating temperature, then enjoy!

Storage

I recommend enjoying this oatmeal soon after preparing it. However, it can be refrigerated in a sealed container for up to 3 days.

Related

Looking for other low FODMAP breakfast recipes? Try these:

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