Energizing Low-FODMAP Blueberry Almond Overnight Quinoa; Gluten-free, Vegan

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So easy.  Quinoa flakes are a great way to make breakfast quinoa as simple as overnight oats.  They are made from pressed quinoa so they have the nutrients of quinoa, but do not require any boiling or cooking.

I am super excited to add this recipe for low-FODMAP Overnight Quinoa to my blog.  It is absolutely delicious, packed with flavors of almond extract and fresh blueberries.  It will energize you all morning long!

While both rolled oats and quinoa flakes are healthy options, quinoa flakes are higher in protein than oats. In addition, quinoa provides a ‘complete’ protein source (meaning it contains all 9 essential amino acids for your diet).

My overnight quinoa recipe is a quick and hearty grab-and-go option, with flavors that will put a smile on your face. You are going to make this Low-FODMAP Blueberry Almond Overnight Quinoa again and again!

Read about the BEST low-FODMAP Energy Bars and my Top 5 Reasons for picking them.

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Or check out over 450 more low-FODMAP recipes on the blog.  IBS-friendly!

Be healthy and happy,

Rachel Pauls, MD

Energizing Low-FODMAP Blueberry Almond Overnight Quinoa; Gluten-free, Vegan

Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients *using available FODMAP data at time of posting

Serves: 1-2

Prep time: 5 minutes plus chilling (4 hours or overnight)

Total time: 5 minutes plus chilling


  • 1/3 cup (40 g) frozen blueberries
    • 40 g is one low-FODMAP serving for blueberries
    • I prefer frozen blueberries, since they tend to soften and release their juices and flavors into the quinoa better.  I also prefer wild blueberries, since they are so little, you end up getting blueberry flavor in every bite!
      • Note that wild blueberries have not been tested for FODMAP content.  If you are on the Elimination Phase then use regular blueberries
  • 3/4 cup low-FODMAP milk (such as almond milk for vegan version or lactose-free)
  • 1/3 cup quinoa flakes (I used Ancient Harvest brand)
    • 1 cup is one low-FODMAP serving
  • 2 tablespoons chia seeds
  • 1 tablespoon maple syrup (can also substitute 2 tsp stevia or sucralose for a low-sugar version), plus extra for drizzling
  • 1/4 teaspoon ground cinnamon, plus extra for sprinkling
  • 1/2 teaspoon almond extract (adjust to the potency of your brand)
  • Toppings: 2 teaspoons (4 g) toasted almond slices, additional cinnamon and maple syrup


  • In a medium bowl or large measuring cup combine all ingredients (except toppings) and stir to combine
    • I found my mason jars were a little small to get everything in neatly, so I prefer to mix everything in a 2 cup measuring cup and then transfer it to my mason jars
    • I opt for 2 servings from this recipe
  • You can refrigerate the quinoa in your bowl, or transfer it to a large mason jar or 2 smaller mason jars
  • Seal the container(s) and place in the fridge for 4 hours or longer
    • The longer you let it sit, the more the chia seeds will also soften and expand 🙂
  • When ready to serve, sprinkle with additional cinnamon, drizzle with additional maple syrup, or garnish with toppings
    • If you are using this low-FODMAP Blueberry Almond Overnight Quinoa for 2 servings, then you can top it with extra blueberries!
  • May store up to 4 days in the refrigerator

Comments Rating 5 (1 review)

6 Responses

    1. Hi GemDandyD,
      Regular quinoa is the whole seed, whereas the quinoa flakes have been made using a specific machine that creates the flakes. That means the quinoa flakes are much softer.
      Regular quinoa requires cooking in a pot which would be a different recipe. Unless you have a grain miller you probably can’t create quinoa flakes from your quinoa. Here is a recipe for overnight oats if you don’t have quinoa flakes, or for boiled breakfast quinoa! Good luck.

  1. Hi, just wondering what I could add in place of the almond extract, as I don’t have any and wanted to make these tonight for the morning! They sound delicious.

    1. Hi Mel,
      Thanks for the question! The almond extract is really what provides the almond flavor. Without it, these will have more of a neutral flavor. We love the way the almond extract makes these taste, however if you don’t have it, you could still enjoy the recipe as is. Good luck!

  2. Satisfying

    Great energy breakfast, kept me going until lunchtime without feeling hungry. If you love the taste of marzipan you’ll love this recipe. I thinned my bowl down with more almond milk in the morning and the toasted almond topping adds a wonderful crunchy and satisfying texture.

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