I have a confession to make: I’m a lazy breakfaster. If that’s even a word. When I drag myself out of bed on a weekday, I’m only interested in eating something that is already made, small and light. My stomach doesn’t wake up until about 10 am on most days. Weekends are another matter… brunch, come at me!
That’s why I like to bulk make breakfasts that are ready to eat – and portable, so, if the need arises, they can double as on the go snacks.
My usual go-to breakfast in a jar would be one of any variety of chia seed pudding (recipes all found here) but I suppose I felt I was getting into a (nutritious) breakfast rut and wanted to give something else a go. I’d been meaning to try overnight oats for absolutely ages, so now was my chance.
- Oats are low FODMAP in 1/4 cup servings, higher than that and you will ingest higher amounts of fructans.
- Chia seeds are low FODMAP. Read about them in more detail here.
- Banana, strawberries and blueberries are all FODMAP friendly in the amounts required.
- Maple syrup is 1:1 fructose/glucose, so is fructose friendly.
- Coconut and almond milk are low FODMAP in 1/2 cup servings, rice milk is another safe option.
- Desiccated coconut is low FODMAP in 1/4 cup servings, which is split into five jars.
Overnight Chia Oats
- 1 cup oats (gluten free if required)
- 1/4 cup chia seeds
- 1/4 cup unsweetened desiccated coconut
- 1 1/4 cup dairy free low FODMAP milk of choice (I used coconut milk)
- 2 tbsp. maple syrup
- 1 medium banana
- 1/2 cup blueberries
- 1/2 cup diced strawberries
- 2 tsp. cinnamon
- 1 pinch salt
Prepare the fruit and set aside. Mix all the dry ingredients together in a large bowl with a pouring edge. Pour in the wet ingredients and stir through thoroughly.
Decide how you want to arrange the fruit in the oats:
- Mix them through with the other ingredients.
- Arrange them into alternating layers with the oat mixture.
I chose option two but either would work, depending on how much time you have. I mean, it tastes the same no matter what, right? Divide the mixture and fruit over five jars and refrigerate overnight before serving. The oats and chia seeds will soak up much of the liquid and soften in the process, the sweetness from the fruit will also seep into the mixture and the oats can be served cold straight from the fridge or even warmed up for a couple of minutes (as long as it’s in a microwave safe jar).
Enjoy! Now you can take an extra five minutes for yourself every morning.