Low-FODMAP & Gluten-free ‘Speculoos Cookie’ Steel Cut Oats

Low-FODMAP steel cut oats are one of the best ways to start the day. Warm, creamy, and so good for you, they fill me up for the whole morning and make my tummy super happy.

My version of steel cut oats spiced similar to a ‘speculoos’ cookie makes this great thing even better.

Speculoos cookies are the type of cookie that we know and love as ‘airplane’ cookies.  They are commonly sold under the Biscoff brand and are also available crushed as cookie butter (I’m talking about you, Trader Joe’s)!

Steel cut oats are made from the oat ‘groats’ (the whole oat kernel) and are cut in a coarser fashion than old-fashioned rolled oats.  Like all oats, they are full of protein and a great energy source.  But steel cut groats are higher in fiber and lower in their glycemic index than other types of oats.  I also love their hearty texture and slightly nutty flavor.

Steel cut oats are also low in FODMAPs at 1/4 cup per serving.

Try this recipe, and I hope to switch you to this healthy breakfast option too.  I am a big fan!

You may also love my:

Or check out over 500 more low-FODMAP recipes on the blog!  IBS-friendly.

Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP & Gluten-free ‘Speculoos Cookie’ Steel Cut Oats

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A low-FODMAP recipe for ‘speculoos cookie’ inspired steel cut oats. Warmly spiced, hearty and so good for you.   Gluten-free, vegan, and IBS-friendly.

  • Author: Dr. Rachel Pauls
  • Prep Time: 2M
  • Cook Time: 40M
  • Total Time: 47M
  • Yield: 4 servings 1x
  • Category: Breakfast
  • Method: Cooking
  • Cuisine: American
  • Diet: Vegan


  • 2 cups water
  • 2 cups low-FODMAP milk
  • 1/4 teaspoon salt (or to taste)
  • 1 cup steel-cut oats
  • 1/2 teaspoon cinnamon
  • 1/4 teaspoon nutmeg
  • 1/8 teaspoon cardamom
  • 1/8 teaspoon cloves
  • 2 tablespoons brown sugar or maple syrup (more to taste)


  • Combine water, LF milk and salt in a large, heavy saucepan, and bring to a boil
  • Slowly add the oats, stirring constantly
  • Reduce the heat to low, cover and simmer 20 minutes, stirring occasionally with a wooden spoon
  • Add spices slowly to prevent clumping, then desired amount of brown sugar, or maple syrup
  • Cover, and continue to simmer for another 10-15 minutes, stirring often to prevent sticking to the bottom of the pan, until the oats are softened and creamy
  • Longer cooking will make it thicker, adjust to your preference
  • Turn off heat, and cover pot to allow oats to rest for 5 minutes
  • Taste, and adjust sweetness as needed
  • Serve, with optional garnish if desired (see Notes)
  • You may serve immediately, or store in fridge for 5 days and reheat as desired


  • Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients, using data at time of posting
  • Low-FODMAP milk includes lactose-free milk, or almond milk for vegans
  • Garnish with low-FODMAP fruit or nuts, such as cantaloupe or honeydew melons, raspberries, blueberries, pineapple, dried coconut, chopped hazelnuts or pecans
  • This recipe can be stored for 5 days in the fridge, and reheated in the microwave

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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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