LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Recipe

YIELD: 2 SERVINGS

Warm porridge is just the ticket on winter mornings, but in summer, I usually crave something cooler.

Enter this overnight oats recipe! To keep the recipe low-FODMAP, I replaced half of the oats with quinoa flakes, which are generally more tolerable. I admit it: Sometimes I don’t care for the slightly bitter taste of quinoa flakes, but I don’t notice it at all in this flavorful recipe. I use powdered peanut butter here because it’s so much lower in fat, but regular peanut butter will work fine, too. And the chia seeds help make the mixture pleasantly thick and creamy.

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Recipe

  • ½ CUP (40 G) QUICK-COOKING OATS (GLUTENFREE IF NECESSARY)
  • ½ CUP (51 G) QUINOA FLAKES
  • 2 TABLESPOONS (26 G) GROUND CHIA SEEDS
  • ¼ CUP (24 G) POWDERED PEANUT BUTTER (OR 2 TABLESPOONS, 32 G, NATURAL CREAMY PEANUT BUTTER)
  • 1¼ CUPS (285 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 1 TABLESPOON (15 ML) PURE MAPLE SYRUP
  • ¼ TEASPOON PURE VANILLA EXTRACT
  • 2 TEASPOONS MINI SEMISWEET CHOCOLATE CHIPS OR FINELY CHOPPED DARK CHOCOLATE IF TOLERATED (OPTIONAL)

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Steps

  1. Combine the oats, quinoa flakes, chia seeds, and powdered peanut butter in a bowl or a container with a lid.
  2. Pour in the milk, maple syrup, and vanilla. Stir well.
  3. Cover with the lid and refrigerate overnight.
  4. In the morning, stir in the chocolate chips and enjoy immediately.
  5. Make it vegan! Use canned light coconut milk or other nondairy milk and use tolerable vegan chocolate in place of regular.

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Recipe

Prep Time: 15 mins
Cook Time: 30 mins
Yields: 2

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Ingredients

  • ½ CUP (40 G) QUICK-COOKING OATS (GLUTENFREE IF NECESSARY)
  • ½ CUP (51 G) QUINOA FLAKES
  • 2 TABLESPOONS (26 G) GROUND CHIA SEEDS
  • ¼ CUP (24 G) POWDERED PEANUT BUTTER (OR 2 TABLESPOONS, 32 G, NATURAL CREAMY PEANUT BUTTER)
  • 1¼ CUPS (285 ML) LACTOSE-FREE OR NONDAIRY MILK
  • 1 TABLESPOON (15 ML) PURE MAPLE SYRUP
  • ¼ TEASPOON PURE VANILLA EXTRACT
  • 2 TEASPOONS MINI SEMISWEET CHOCOLATE CHIPS OR FINELY CHOPPED DARK CHOCOLATE IF TOLERATED (OPTIONAL)

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Method

  1. Combine the oats, quinoa flakes, chia seeds, and powdered peanut butter in a bowl or a container with a lid.
  2. Pour in the milk, maple syrup, and vanilla. Stir well.
  3. Cover with the lid and refrigerate overnight.
  4. In the morning, stir in the chocolate chips and enjoy immediately.

LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Review


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LOW FODMAP PEANUT BUTTER OVERNIGHT QUINOA AND OATS Recipe

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Hello My Name is Penny Shore and I am a registered fodmap dietitian from Jolly London. I am eager to present Quality Fodmap Diet information and Great Low Fodmap Recipes.

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