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Low FODMAP Dark Chocolate Raspberry Overnight Oats

Prepared in: 5min

Cooked in: 8h

Total Time: 8h 5min

Servings: 1

Calories: 293 kcal

Fat: 9g

Carbs: 44g

Proteins: 9g

Start your day on the right note with these Low FODMAP Dark Chocolate Raspberry Overnight Oats. Prepped the night before, this simple, fiber-packed breakfast will be ready to enjoy when you wake up. Made with rich dark chocolate, fresh raspberries, and a touch of maple syrup (without any high fructose corn syrup), this recipe offers a delicious way to enjoy your morning oats while staying FODMAP-friendly.
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Ingredients

  • ⅓ cup rolled oats (use gluten-free rolled oats for gluten-free)
  • ½ cup unsweetened almond milk (or other low FODMAP milk)
  • 1 tablespoon chia seeds
  • 2 teaspoons pure maple syrup (make sure it’s HFS-free)
  • 1 teaspoon unsweetened cocoa powder
  • 2 tablespoons fresh raspberries (or to taste)
  • 2 teaspoons dark chocolate chips (look for a certified low FODMAP brand, or use your favorite dark chocolate)

Instructions

  1. Prepare the Oats:
    In a sealable container, combine the rolled oats, almond milk, chia seeds, maple syrup, and cocoa powder. Stir to mix well (or cover and shake the container for easy prep!). Cover and refrigerate overnight, or let it sit in the fridge for at least 2 hours to thicken and absorb the flavors.
  2. Add the Toppings:
    Once you’re ready to serve, dice the fresh raspberries. Stir the oats, and top with the raspberries and dark chocolate chips.
  3. Serve:
    Enjoy your overnight oats cold. These are perfect for a quick, grab-and-go breakfast or a satisfying morning meal.

Tips & Low FODMAP-Friendly Notes

  • Rolled Oats: A low FODMAP serving is up to ½ cup or 52 grams.
  • Chia Seeds: A low FODMAP serving is up to 2 tablespoons or 24 grams.
  • Cocoa Powder: A low FODMAP serving is up to 2 heaped teaspoons or 8 grams.
  • Dark Chocolate: Be sure to use a low FODMAP certified dark chocolate, or choose one that contains 70% cocoa or higher to stay within the FODMAP limits.
  • Raspberries: Raspberries are a low FODMAP fruit, but be mindful of the portion size. A low FODMAP serving is about 20 raspberries.

Bon appétit

These Low FODMAP Dark Chocolate Raspberry Overnight Oats are a delicious, no-cook breakfast option that’s both satisfying and easy to prepare. With a rich chocolate flavor and the tartness of fresh raspberries, this breakfast will keep you energized and ready to tackle your day. Prepare it the night before for a hassle-free start to your morning!

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