Low-FODMAP Chai Overnight Oats; Gluten-free, Vegan

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So easy, filling and good-for-you, overnight oats are a fantastic breakfast option.  This low-FODMAP Chai Overnight Oats recipe has the warm and aromatic spice blend of chai, as well as the health benefits of flax and chia seeds.

Top this with low-FODMAP fruit, almond or peanut butter, chopped low-FODMAP pecans, coconut, or some decadent semi-sweet chocolate chips.  Perfect!

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Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Chai Overnight Oats; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 1 (double or triple recipe if desired)

Prep time: 10 minutes

Total time: 10 minutes plus overnight in refrigerator

Ingredients

  • 1/8 tsp cardamom
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/4 tsp vanilla
  • 1/8 tsp ginger
  • 1/2 cup almond milk, unsweetened, or other low-FODMAP milk such as lactose-free for dairy version
  • 1/2 cup old fashioned rolled oats
  • 1/2 tbsp pure maple syrup
  • 1/2 tbsp chia seeds
  • 1/2 tablespoon ground flax
  • Optional toppings:  semi-sweet chocolate chips, sliced coconut, chopped low-FODMAP nuts, almond/peanut butter, low-FODMAP hazelnut chocolate spread, or your favorite low-FODMAP fruit

Directions

  • Place the oats, chia seeds, flax and spices in a small bowl or mason jar and stir to combine
  • Add the almond milk and maple syrup and stir or shake covered until incorporated
  • Cover and chill overnight
  • Enjoy straight from the refrigerator or top with optional toppings

  • Full of fiber, healthy fats and protein to fill you up!

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Comments Rating 5 (5 reviews)

11 Responses

  1. My favorite!

    I was never a huge fan of oats in general, but after trying these, I can’t get enough of this recipe. It’s my go-to morning snack!

    1. Kacey,
      Thank you so much! This is wonderful feedback and it totally made our day. So grateful for your review 🙂

  2. I’ve tried overnight oats before and hated them, it felt so bland. But this was AMAZING. I knew once I combined everything together and took a sniff it was gonna be so good. I woke up this morning so excited to eat it and it didn’t disappoint!

  3. Amazing!

    I’ve tried overnight oats before and hated them, it felt so bland. But this was AMAZING. I knew once I combined everything together and took a sniff it was gonna be so good. I woke up this morning so excited to eat it and it didn’t disappoint!

  4. I so enjoyed these oats, so convenient and a wonderful blend of warming spices for a chilly morning!! Next time however I will add more liquid to make a softer mixture as I found it a bit dense. It’s something to look forward to every morning!!?

  5. I think I’m going to try making a batch for an entire week – from what I understand, you just make several jars with the dry ingredients and another container with all the wet ingredients, then the night before add a portion of the wet ingredients to one of the dry ingredient jars. Easy breakfast every morning!

    1. Hi Nick!
      You could certainly do it that way, or if you wanted to mix them in advance, they can last 3 days in the refrigerator. Thanks for posting!! 🙂

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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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