The Best 15-Minute Low FODMAP Oatmeal

I absolutely love easy oatmeal recipes – they’re a simple, healthy breakfast. This creamy snickerdoodle-style low FODMAP oatmeal is made with gluten-free rolled oats, a dash of cinnamon, almond milk (or oat milk), and is sweetened with coconut sugar and maple syrup. Made stovetop in a saucepan, this nourishing breakfast oatmeal is ready in just 15 minutes.

After my tooth extraction, I got on a real low FODMAP oatmeal kick since it was one of the few mushy things that was easy to chew. I made tons of variations, but my go-to since has been this Snickerdoodle-style oatmeal. Which is basically a fun and fanciful was of saying cinnamon oatmeal. Only instead of brown sugar, a thin sprinkling of grainy coconut sugar gives it the coating of a classic Christmas cookie – but one you can enjoy year round.

Shockingly, there were no oatmeal recipes in my cookbook. Which is silly because it is such an easy low FODMAP breakfast option (in addition to egg dishes like this Low FODMAP Zucchini Frittata). Even the traditional sweeteners are both low FODMAP.

I feel like there are two camps when it comes to oatmeal: the maple syrup brigade and the brown sugar battalion. Growing up, I was firmly in the latter. I love the way that the sugar melts away on top of a pile of hot oatmeal, but if you get your bite just right, you’ll still get a hint of crunchy granules.

Since I don’t really bake much with conventional sugars anymore, I’ve been more of a maple girl in adult life. And somehow being the big thinker I am, it didn’t occur to me until recently that coconut sugar could be the best of both worlds.

What Makes this Low FODMAP Oatmeal Quick & Make Ahead?

Make ahead oat recipes like these low FODMAP overnight oats or low FODMAP baked steel cut oats seem to be all the rage these days. But I think people forget that a regular batch of oatmeal can be just as quick to prepare on the day or, or to make as a big batch and refrigerate to reheat later. When you’re making a 15-minute stovetop oatmeal with regular rolled oats, the trick is to add a little extra liquid, or simply to transfer to an airtight container from the pot while it is still a bit runny. Then just scoop it out of the container into a bowl and reheat throughout the week.

Is Oatmeal Low FODMAP?

Oats are naturally gluten-free and low FODMAP, so they make an excellent choice for breakfast. And since things can get a little boring on a low FODMAP diet, you have plenty of flavor options to switch things up. If you don’t like the snickerdoodle variation, you can try this golden milk oatmeal recipe.

The only thing to keep in mind to keep your oatmeal low FODMAP is to use a plant-based milk like almond, hemp or oat. Coconut milk is only low FODMAP in 1/4 cup servings. And be careful of high FODMAP nut milks like cashew and pistachio.

Second is to use a low FODMAP sweetener like maple syrup or coconut sugar. Honey and agave are not a good option for low FODMAP breakfast recipes.

If the cinnamon and coconut sugar is too plain for you, feel free to get creative with add-ons. I love a sprinkle of chia seeds, sliced almonds, walnuts or hemp seeds. Some slices strawberries, blueberries or raspberries is also nice in the summer time. You can also slice up an underripe banana year-round. It tastes especially good with the cinnamon sugar.

That said, if you’re NOT low FODMAP, there are a few other additions you can make, including subbing cashew milk because it’s extra creamy. You can even make an apple cinnamon version of this snickerdoodle oatmeal. Simply sauté a peeled diced apple in a little coconut oil or butter before adding the liquid.

If you’re concerned about your blood sugar, check out my low FODMAP tweaks for this savory oats recipe.

If the stovetop method isn’t your thing, you can also check out my maple-chia low FODMAP overnight oatmeal or my banana bread low FODMAP steel cut oats in the oven. Both are perfect for larger batches (this oatmeal serves 4 people) and to share with your family.

If you need more low FODMAP breakfast recipes beyond the ones on this site, I have several in my book SIBO Made Simple. There’s even a section with 10 ideas for a low sugar AND low FODMAP breakfast.

Let me know what you think of this simple and quick low FODMAP oatmeal in the comments!

With health and hedonism,

Phoebe

The Best 15-Minute Low FODMAP Oatmeal

5 from 7 votes

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This creamy low FODMAP oatmeal is made with gluten-free rolled oats, a dash of cinnamon, almond milk (or oat milk), and is sweetened with coconut sugar and maple syrup. Made stovetop in a saucepan, this nourishing breakfast oatmeal is ready in just 15 minutes.

This cinnamon oatmeal recipe takes its ingredients and look from classic snickerdoodle cookies, which are a favorite of mine year round. This recipe makes 4 portions for your family, or you can make it in advance for the week ahead. If doing the latter, leave a little extra liquid in the pot before transferring to an airtight container.

Course Breakfast

Cuisine American

Diet Gluten Free, Low Lactose

Keyword lowFODMAP

Prep Time 5 minutes minutes

Cook Time 10 minutes minutes

Total Time 15 minutes minutes

Servings 4

Author Phoebe Lapine

Equipment

• 1 3-quart saucepan

Ingredients

• 4 cups oat or almond milk
• 1 tablespoon maple syrup
• 3/4 teaspoon ground cinnamon divided
• 2 cups gluten-free rolled oats
• 2 tablespoons coconut sugar

Instructions

• In a medium saucepan, combine the nut milk, maple syrup, and 1/2 teaspoon cinnamon. Bring to a simmer, whisking until everything is well-combined. Be careful the pot doesn’t boil over! As soon as bubbles form, add the oats and reduce the heat to medium-low. Cook, stirring occasionally, until the oats are tender and the liquid is absorbed, about 10 to 15 minutes. If you’re making ahead of time, leave it a little looser.
• Meanwhile, in a small bowl combine the remaining ¼ teaspoon cinnamon with the coconut sugar.
• Ladle the oatmeal into bowls and top with a dusting of cinnamon sugar. Or store both elements separately and assemble to order throughout the week.

If you make this, tag @phoebelapine and #feedmephoebe – I’d love to see it!