Looking for an easy breakfast on-the-go? Try these tasty low FODMAP peanut butter overnight oats! Just pop the ingredients in an airtight container and leave them in the fridge overnight for a fool-proof breakfast you can grab on your way out the door.

I am incoherent in the morning. So, finding breakfasts I can make in advance is one of my specialties!

I love these overnight oats because they’re sweet and savoury. Plus, I can get them ready while I’m making dinner the night before.

Because they’ come in an airtight container, they’re also perfect for a breakfast on-the-go. Heads up, if I know I’m grabbing these on the way out the door, I normally tape a spoon to the side of the container. While these peanut butter overnight oats are sleepy-head friendly,  they’re definitely not finger-friendly. So, make like a boy scout and always be prepared.

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Keep It FODMAP Friendly

Looking for a tasty breakfast on the go? These low FODMAP peanut butter overnight oats will start your day off right! Check out the notes below for tips on keeping this recipe FODMAP friendly!

First up, rolled 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 FODMAP fructan. Our recipe uses 1/2 a cup per serving which is well within the recommended range.

Side Note: Some people with IBS have trouble digesting 1/2 a cup of oats in one sitting, even though they’re technically low FODMAP. If you know you don’t digest large servings of oats well, you can split this recipe into two servings.

Next up, peanut butter. According to the Monash app, peanut butter is low FODMAP in servings of 2 tbsp (32 g). Servings of 3 tbsp (75 g) or more are high in fructans and GOS. Our recipe uses 1 tbsp in total. This is well within the recommended range.

We’ll also be using chocolate chips. I like to use vegan chocolate chips. Brands like Enjoy Life are lactose, wheat, and nut free. So, you’re good to go.

If you can’t find vegan chocolate chips at your local store, according to the Monash app, milk chocolate is low FODMAP in servings of 20 g (about 1/8 of a cup). Servings of 30 g or more are high in lactose. Since this recipe uses 1 tbsp of chocolate chips in total, you’ll be within the recommended range.

Last but not least, milk. If you’re in the elimination phase of the program, you’ll need to use lactose-free milk or a milk alternative. Most milk alternatives don’t agree with me, so I haven’t tried them. But, I have it on good authority most low FODMAP milk alternatives taste great in here.

FODMAP math

Wondering how many FODMAPs are in these tasty overnight oats? Check out the notes below to see how many servings of each FODMAP group are in one serving of this recipe.

Fructose = 0
Lactose = 0
Fructan = 0.5
GOS = 1
Polyol = 0

You might also like one of these:

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Low FODMAP Raspberry Muffins Looking for an easy make-ahead breakfast idea? These raspberry muffins are so light and fluffy, no one will guess they’re low FODMAP!

If you like this post, don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!