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A small bowl of oatmeal topped with chopped pecans and melting butter.

Low FODMAP Oatmeal with Brown Sugar and Pecans


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5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 5 minutes
  • Yield: 1 serving 1x
  • Diet: Low Lactose

Description

Cozy up with this quick Low FODMAP Oatmeal! Ready in 5 minutes, it’s topped with brown sugar, cinnamon, and pecans for crunch. Perfect for chilly mornings and made with simple pantry staples!


Ingredients

Scale
  • ½ cup (40 grams) old-fashioned or rolled oats // note 1
  • ½ cup unsweetened almond milk or lactose-free milk
  • 2 teaspoons packed brown sugar
  • Pinch of salt
  • 2 tablespoons (14 grams) chopped pecans
  • ½ tablespoon unsalted butter, optional
  • ¼ to ½ teaspoon ground cinnamon

Instructions

  1. In a microwave-safe bowl, combine the rolled oats, milk, brown sugar, and salt. Stir well to mix.
  2. 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).
  3. Remove the bowl from the microwave and stir in the pecans, optional butter, and cinnamon until mixed and the butter (if using) is melted. 
  4. Let the oatmeal cool to a comfortable eating temperature, then enjoy!

Notes

Low FODMAP Serving: One serving of this recipe uses low FODMAP amounts of ingredients at the time of publication. Individual tolerance may vary, and low FODMAP servings may change. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the "FODMAP Notes" section (above the recipe).

Note 1: The low FODMAP serving size for rolled or old-fashioned oats can vary based on location and farming practices. This recipe uses a conservative amount for broader tolerance. If you tolerate more, adjust accordingly.

Plant-based: Use almond milk and omit the optional butter.

Nutrition: Numbers were calculated using almond milk and optional butter. Nutrition facts are estimations and will vary depending on the specific products used. 

  • Prep Time: 3 minutes
  • Cook Time: 2 minutes
  • Category: Breakfast
  • Method: Microwave
  • Cuisine: Low FODMAP, American