Overnight oats are a great grab-able healthy breakfast option. This peanut butter overnight oats variation is low FODMAP, and packed with good-for-you ingredients, such as rolled oats, peanut butter, hemp seeds, and chia seeds. It’s a delicious and registered dietitian approved balanced breakfast.
This breakfast is a HUGE hit on our 5 day low FODMAP and gut health menu plan. We also created these for a wellness fair event and the attendees loved them! They taste like peanut butter cups – who wouldn’t love that? We also have our low FODMAP PB&J breakfast oats if you’re feeling nostalgic for childhood flavours.
Why I LOVE peanut butter overnight oats
- The whole family can enjoy it
- It’s make ahead – the perfect grab and go recipe
- It’s versatile! Switch up the ingredients for what’s in your pantry!
- It’s balanced – with fibre, protein, and fat
- It’s a good source of resistant starch, good for your gut microbiota!
- And of course – it’s low FODMAP for those with IBS! Check out our other low FODMAP favourites here!
I do get a lot of questions about IBS and peanut butter and whether there is a specific low FODMAP peanut butter that you need to look for.
This is why I’ve taken the opportunity below to answer some common questions about the key ingredients in this post – it can be so confusing knowing what to buy!
Is Peanut Butter Low FODMAP?
Yes, peanut butter is a low FODMAP ingredient! At ‘typical’ portions of 2 tablespoons, peanut butter gets the green light for the low FODMAP diet. However, if you read the Monash notes, it takes just under 6 tablespoons to hit the moderate cut offs, so you can definitely go above a ‘typical’ portion!
Many people assume that only natural peanut butter is IBS-friendly, but you can also eat the popular favourites like Kraft Original Smooth or Skippy. Although there is sugar added, it is not high FODMAP.
Be sure to avoid peanut butter varieties that have honey added, as honey is high in fructose, a type of FODMAP.
Is Almond Milk Low FODMAP?
There are so many milk alternatives these days. Almond milk is a popular one and is often easy to find at grocery stores, coffee shops, even smaller convenience stores. Almond milk is low FODMAP at portions up to 1 cup, so you can definitely use it in a lot of different ways. Try it in cereal/oats, lattes, or low FODMAP baking.
Is Oatmeal Low FODMAP?
While there are some grains that are very high FODMAP (barley, wheat, and rye for instance), oatmeal is not. However, oatmeal isn’t something we can eat endless amounts of on a low FODMAP diet. It can become high FODMAP in larger amounts – the research suggests keeping portions at 1/2 cup oats per sitting. To be clear, this measurement references the oats measured dry – they will expand after they’ve been cooked or soaked overnight. Therefore, the recommended low FODMAP portion is still quite liberal!
Are Chia Seeds Low FODMAP?
Yes, chia seeds are low FODMAP up to a 2 tablespoon portion. This recipe only calls for 2 tablespoons split between 4 portions, which means we definitely don’t exceed the low FODMAP portion. We love adding chia seeds as a fibre booster on a low FODMAP diet, like in this fibre-boosting low FODMAP drink. Keep in mind, some people with IBS find they need to take it slow when adding fibre – especially if they’re not used to having all that much.
Love this low FODMAP recipe as much as we do? Check out more of our low FODMAP recipes. And if you aren’t sure what swaps can be made in your diet to make your favourite dishes low FODMAP we have a free Low FODMAP E-book for you!
If you are implementing the Low FODMAP diet on your own and feeling overwhelmed here at Ignite Nutrition we offer one-on-one nutrition counselling to help you start the Low FODMAP diet with guidance.
Easy Peanut Butter Overnight Oats (Low FODMAP)
- 1 ½ cup rolled oats
- 1 1/2 cup lactose free milk or almond milk
- ¼ cup peanut butter
- 2 Tbsp chia – such as Prana brand
- 2 Tbsp hemp seeds *for a protein boost if you don’t use lactose free dairy milk
- 2 Tbsp maple syrup or brown sugar
- 1 Tbsp cocoa powder
- 1/2 cup lactose free yogurt
- Divide ingredients amongst 4 containers.
- Sit overnight.
- Grab and go in the morning – I like to top mine with a banana for fruit!
- sprinkle with chocolate chips or coconut
- swap the lactose free yogurt for canned coconut milk
- Top with fruit, I like raspberries or a banana!
This recipe has been adapted from That Clean Life to have a bit more protein while still being low FODMAP!
**Last reviewed February 2022 for Monash FODMAP portions