Looking for a quick and easy breakfast idea? Get festive with these easy make-ahead low FODMAP pumpkin spice overnight oats!
Ok, so we seem to have reached the point of the year where I’m open to pumpkin spice anything… While my husband might try to convince you I have a fall-flavoured screw loose somewhere, there’s something about cold air and pumpkin spice that can make even 2020 feel a little warm and fuzzy!
Since my pumpkin spice options are frustratingly limited right now, I’ve been on the prowl for tasty pumpkin flavoured treats to sprinkle throughout my day.
Let me tell you how excited I was to find these easy low FODMAP pumpkin spice overnight oats! Since pumpkin and oats both contain fructans and GOS, this recipe took a little Franken-FODMAPing. But it was totally worth it!
Once you try these savoury pumpkin spice overnight oats, you’re going to be craving them all year long!
Keep it FODMAP friendly
These easy low FODMAP pumpkin spice overnight oats are the perfect way to start your busy day! Check out the notes below for tips on keeping this recipe FODMAP friendly!
First up, oats. According to Monash University, rolled oats are low FODMAP in servings of 1/2 a cup (52 g) per sitting. Servings of 3/4 cups (78 g) or more are high in the FODMAPs fructan and GOS.
We’ll be using 1/4 cup of oats which works out to 26 g per serving. This is well within Monash’s recommended range.
Next up, milk. If you’re in the elimination phase of the low FODMAP diet, you’ll need to use lactose-free milk. We’ll also be using plain yogurt. You’ll need to use a lactose-free product for this as well.
For the yogurt, make sure you check the ingredients for sneaky FODMAPs like honey, high fructose corn syrup (HFCS) and artificial sweeteners.
We’ll also be using pumpkin puree! According to the Monash app, canned pumpkin is low FODMAP in servings of 1/3 cup (75 g) per sitting. Servings of 1/2 a cup (120 g) or more are high in the FODMAPs fructan and GOS.
The rest of the ingredients won’t add anything notable to your FODMAP load.
FODMAP math
Craving a savoury breakfast? These pumpkin spice overnight oats will hit the spot! Check out the notes below to see how many servings of each FODMAP group are in 1 serving of this recipe
Fructose = 0
Lactose = 0
Fructan = 1.3
GOS = 1.3
Polyol = 0
Want to try this tasty recipe? Don’t forget to save it for later!
low FODMAP Pumpkin Spice Oats
- Total Time: 5 min
- Yield: 1 serving 1x
Description
Add a fun pop of flavour to your morning with these quick and easy low FODMAP pumpkin spice overnight oats!
Ingredients
- 1/4 cup rolled oats
- 2/3 cup lactose-free milk
- 1/3 cup plain lactose-free yogurt
- 1/4 cup pumpkin puree
- 1 tbsp ground flax seeds
- pinch pumpkin spice
- pinch salt
Instructions
- Combine all of the ingredients in an airtight container and give it a good shake. Pop the container in the fridge for at least 4 hours (or overnight). Enjoy!
Notes
Recommending low FODMAP serving – 1 jar per sitting
- Prep Time: 5 min
- Cook Time: 0 min
- Category: breakfast
- Method: no cook
Nutrition
- Serving Size: 1 serving
- Calories: 267
- Sugar: 15 g
- Sodium: 281 mg
- Fat: 10 g
- Saturated Fat: 6 g
- Unsaturated Fat: 4 g
- Trans Fat: 0 g
- Carbohydrates: 29 g
- Fiber: 4 g
- Protein: 12 g
- Cholesterol: 20 mg
Keywords: pumpkin overnight oats, pumpkin spice overnight oats, low FODMAP overnight oats
You might also like one of these:
- Low FODMAP Maple Oatmeal Need a healthy breakfast to help you power through your busy day? Ready in 15 minutes, this quick and easy low FODMAP maple oatmeal is the perfect morning sidekick!
- Low FODMAP Instant Egg Cups Need a hearty breakfast that’s ready when you are? Packed with fresh veggies and protein, these low FODMAP instant egg cups are the perfect sidekick for your busy day!
- Low FODMAP Blueberry Breakfast Cookies Whether you’re headed for the trail or a hard day’s work, these easy low FODMAP blueberry breakfast cookies will help start your day on the right foot!
If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
