Low-FODMAP Lemon Poppyseed Raspberry Baked Oatmeal; Gluten-free, Dairy-free

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Sweet, tart, and fresh, low-FODMAP Lemon Poppyseed Raspberry Baked Oatmeal is like a burst of morning sunshine. A delicious, healthy, and filling way to begin your day.

My low-FODMAP recipe for Lemon Poppyseed Raspberry Baked Oatmeal preps using only ONE BOWL, without any equipment, so your clean-up is a snap.

I have loved baked oatmeal since I created my low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars (a favorite among my readers).  This oatmeal tastes like a lemon poppyseed oat muffin with a burst of flavor from raspberries.  Don’t forget the lemon glaze, it makes the bars even better!

Low-FODMAP Lemon Poppyseed Raspberry Baked Oatmeal works as a breakfast on the go, a midday snack following a workout, or a dessert treat.  If you prefer the flavor of blueberries, then those would be delicious instead of the raspberries.  Or sub in some white chocolate chips for a bit of a sweeter taste.  So many options 🙂 🙂

For other low-FODMAP Lemon Recipes– I have a whole blog listing!

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Or over 500 more low-FODMAP recipes on the blog.  IBS-friendly and gut-friendly.

Be healthy and happy,

Rachel Pauls, MD

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)

Serve: 6-8

Prep time: 15 minutes

Bake time: 40 minutes

Total time: 55 minutes

Bake: 350F

Equipment: 11 by 7 inch pan

Ingredients

  • Baking spray
  • 2 large eggs, room temperature
  • 1/4 to 1/2 cup pure maple syrup, depending on your desired level of sweetness
    • I used 1/2 cup
  • Zest from 1 lemon, about 1.5 tablespoons
  • 1/4 cup, plus 3 tablespoons fresh lemon juice (if making the glaze); divided
    • About 2 medium lemons
    • You will use 2 lemons for this recipe
  • 2 tablespoons melted butter, avocado oil, or melted coconut oil
    • I used avocado oil
  • 1 & 1/2 cups low-FODMAP milk (2%, or full-fat lactose-free, or almond milk, unsweetened, for dairy free)
  • 1 teaspoon pure vanilla extract
  • 2 and 1/4 cups old-fashioned (traditional) rolled oats, gluten-free
    • 1/2 cup is one low-FODMAP serving
  • 1 tablespoon poppyseeds
    • 2 tablespoons is one low-FODMAP serving
    • You can also use chia seeds if you like
  • 1 teaspoon baking powder
  • 1/4 teaspoon salt
  • 1 cup (123g) fresh, or fresh-frozen raspberries, plus for garnish
    • 60g is one low-FODMAP serving
    • Frozen raspberries are a bit easier to mix in without them smashing; I used frozen ones
  • 2 cups confectioner’s sugar, if making the glaze
    • You will have a lot of glaze, enough to spread over top of the oatmeal.  If you prefer a drizzle instead, reduce to 1 cup confectioner’s sugar and 1-2 tbsp lemon juice

Directions

  • Preheat the oven to 350 degrees F, and grease your pan with baking spray
  • In a large bowl, whisk together eggs, maple syrup, melted butter or oil, and LF milk until well combined
  • Add 1/4 cup lemon juice, and zest, followed by vanilla extract
  • Slowly add your rolled oats, baking powder and salt
  • Then mix in the poppyseeds
  • Next, fold in the raspberries gently
  • Pour this mixture into your prepared pan
  • Bake for 35-45 minutes, or until set in the middle and golden on the edges
    • Ovens vary, yours may need more or less time
  • Remove from the oven and allow to cool in the pan on a wire rack
  • Prep your glaze by mixing remaining 3 tablespoons of lemon juice with the confectioner’s sugar
  • Drizzle or spread glaze over warm bars, garnish with additional poppyseeds and fresh raspberries, if desired
  • Best served warm, but you can also refrigerate and enjoy the oatmeal cold, or rewarmed in the microwave

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Comments Rating 5 (1 review)

2 Responses

  1. Great recipe

    I make myself baked oatmeal every Monday to eat all work week long & was thrilled to have another recipe to add to the rotation. I used only 1/4 cup maple and less sugar to the glaze as I try to watch my sugar and sodium. I will definitely make this again. I always mix in homemade lactose-free yogurt to up the protein content of the oatmeal. Yum. Baked oatmeal reheats beautifully in the microwave. Thanks for the recipe.

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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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