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!
Oatmeal and I have a bit of a love-hate relationship. For starters, instant oatmeal has a weird texture that doesn’t quite agree with me. But “traditional” oatmeal takes forever! And, if we’re honest here, that’s a lot of effort for something that ends up tasting like… oatmeal.
This low FODMAP maple oatmeal is like the Goldilocks of recipes! The oats don’t disintegrate into a congealed mess, so it’s much easier on my tummy. And it tastes like maple syrup and brown sugar which is much easier on my taste buds! Plus, it’s ready in 15 minutes, so I’m not dying of starvation by the time it’s ready (that’s a real thing, promise!).
Pssst! This recipe is part of my 30 under 30 challenge! For the month of June, I’m posting a new recipe every day that’s ready in 30 minutes or less. Make sure to hop on my mailing list below so you don’t miss anything!
Keep It FODMAP Friendly
Looking for a quick and easy breakfast idea? This low FODMAP maple oatmeal will keep you full all day long! Check out the notes below for tips on keeping this recipe FODMAP friendly.
First up, oats. According to the Monash app, oats are low FODMAP in servings of 1/2 a cup or 52 g. Servings of 3/4 cups or 78 g are high in the FODMAPs fructan and GOS.
Our recipe uses 1 cup of oats, which works out to 26 g per serving. This is well within Monash’s recommended range.
We’ll also be using whole milk. If you’re in the elimination phase of the program, you’ll need to use lactose-free milk. For my North American peeps, both Natrel and Lactantia have lactose-free lines that go up to 35%.
Last but not least, maple syrup. According to Monash, maple syrup is low FODMAP in servings of 2 tbsp or 50 g per sitting. Though Monash doesn’t list a maximum serving size. You can read more about these quirky foods here.
We’ll be using 1 tbsp total, which works out to 6.25 g per serving. This is well within Monash’s recommended range.
When shopping for maple syrup, make sure you buy pure maple syrup. Products like “table syrup” may taste yummy, but they often have ingredients like glucose-fructose, high fructose corn syrup HFCS, and polyols like sorbitol to make them sweeter. So stick to the good stuff while you’re on the low FODMAP diet.
Whose Side Are You On?
Think your low FODMAP maple oatmeal looks a little lonely? Add some low FODMAP cottage cheese for a quick protein boost or a low FODMAP serving of fresh fruit for an extra pop of sweetness.
Want to see how your FODMAPs stack up? Check out the notes below for a better idea of what you’re eating!
Fructose = 0
Lactose = 0
Fructan = 0.5
GOS = 0.5
Polyols = 0
Want to try this quick and easy low FODMAP maple oatmeal? Don’t forget to PIN THIS RECIPE for later!
Looking for a quick and easy breakfast that will keep you full? Ready in 15 minutes, this low FODMAP maple oatmeal will help you power through your day!
- 0.75 cup water
- pinch salt
- 1 cup old fashioned oats
- 0.5 tbsp lactose-free whole milk
- 1 tbsp pure maple syrup
- 1.5 tbsp brown sugar
Bring lightly salted water to a boil and add the oats. Lower the burner to medium heat and cook for 5 minutes, stirring occasionally.
Remove the pot from the burner and add the milk, maple syrup, and brown sugar. Give the pot a good stir, then divide it into 4 portions and serve immediately.
This low FODMAP maple oatmeal is the perfect way to start your busy day! Did you like this recipe? Don’t forget to share it! Together we’ll get the low FODMAP diet down to a science!
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© 2019 Amy Agur – The FODMAP Formula
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