Low-FODMAP Almond Joy Overnight Oats; Gluten-free, Vegan

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My low-FODMAP Almond Joy overnight oats are super filling, and so good for your body.

More importantly, they are also YUMMY.

This recipe has all the flavors of a favorite candy bar. I like to top mine with chocolate chips, sliced almonds and toasted shredded coconut 🙂

The old-fashioned oats are a great source of fiber and protein, while the chia seeds add additional fiber, antioxidants, minerals and omega-3 fats (beneficial for heart health).

You can prep overnight oats in individual mason jars, all ready to grab them and go in the morning. Enjoy them straight from the fridge, or warmed up in the microwave.

Feel free to double or triple this recipe easily! Low-FODMAP Almond Joy overnight oats will keep in the refrigerator for 5 days.

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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

P.S.  Check out my new COOKBOOK for over 100 low-FODMAP recipes, low-FODMAP meal plan, FODMAP tips and everything you need!!  It’s the BEST!

the low-fodmap IBS solution

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 (will fill one large mason jar, or 2 smaller mason jars)

Prep time: 5 min

Chill time: Overnight or longer

Total time: 5 min plus chilling


  • 3/4 cup (177 ml) low-FODMAP milk (such as 2% lactose-free milk or unsweetened almond milk)
  • 1/2 cup (40 g) traditional (old-fashioned) rolled oats; gluten-free
  • 1 tablespoon (15 ml) pure maple syrup
  • 1 teaspoon (2.5 g) cocoa powder
  • 2 teaspoons chia seeds
    • Chia seeds are low-FODMAP in portion sizes of 2 tablespoons (24 g)
  • 1/2 teaspoon vanilla extract
  • 1/2 teaspoon almond extract
  • Pinch of salt
  • 1 tablespoon shredded unsweetened coconut or coconut flakes
    • I prefer to toast mine to enhance the flavor
  • Optional toppings:
    • 1 tablespoon (6 g) unsweetened or sweetened shredded coconut or coconut flakes
      • 64g is one low-FODMAP serving
    • 2 teaspoons (8 g) semisweet chocolate chips
    • 2 teaspoons (4 g) toasted almond slices


  • Place all the ingredients (except toppings) in a large mason jar or other covered bowl and stir well to combine
  • Leave overnight or longer in the refrigerator, stir or shake intermittently in the first few hours
  • Top with coconut, chocolate and almond slices prior to serving. Can be served cold or warmed in the microwave

Comments Rating 5 (1 review)

4 Responses

  1. Hits the spot!

    I was craving something sweet that wouldn’t make me feel guilty and this was just right! I made it last minute so I had it hot and it was perfect. The coconut adds great chewiness. Definitely add the sliced almonds on top for a bit of crunch! Thank you!

  2. Do you have any suggestions for making this with steel cut oats? It sounds delicious, but I prefer the chewiness and nutrition of steel cut oats. Thanks for all the great recipes! says:

    Do you have any suggestions for making this with steel cut oats? It sounds delicious, but I prefer the chewiness of steel cut oats. Thanks for all the great recipes!

    1. Thanks for the question!
      Only Quaker brand steel cut oats are listed in the Monash app, with 1/4 cup being one low-FODMAP serving. Bear that in mind, since the recipe calls for 1/2 cup;therefore this would be 2 servings. Also other brands may vary in FODMAP content.
      From the recipe standpoint, you can use the steel cut oats, but the texture may be denser and chewier as a result.
      Good luck!

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As an IBS-sufferer myself, I know how badly you want to feel healthy and happy. I’ve spent over a decade researching IBS and FODMAPs, and my recipes and guidance will help you succeed.

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