Do you love oatmeal? Then you should try Baked Oatmeal!
My Low FODMAP Blueberry Walnut Baked Oatmeal is very similar to the steelcut oats recipe I meal prep, except of course, for the substitution of rolled oats and the addition of eggs and baking powder. I highly recommend trying this out especially if you’re on the elimination phase of the diet. It’s easy, delicious and you have your breakfast (or snack!) prepped for the week.
Most baked oatmeal recipes out there use bananas or applesauce, which can be high FODMAP depending what phase of the diet you’re in. You also need to be careful about the recommended mix-ins, such as dried fruit or certain nuts, because they can also be High FODMAP.
Ingredients
- 2 cups rolled oats
- 1 cup chopped walnuts
- 2 heaping teaspoons cinnamon
- 1 tsp baking powder
- pinch of salt
- 2 cups lactose free milk (I used unsweetened vanilla almond milk)
- 3 Tbsp maple syrup
- 3 Tbsp avocado oil
- 2 eggs
- 1 tsp vanilla extract (use 2tsp if using unflavoured milk)
- 1 cup fresh blueberries.
Method
- Preheat oven to 375F.
- Mix all dry ingredients together using a whisk.
- Add in wet ingredients one at a time, stirring gently in between.
- Spray 8×8 baking dish (I used avocado oil spray). Pour in oatmeal mixture.
- Bake for 40 minutes. Let cool then cut into 9 even portions.
Recipe inspired by Cookie+Kate and Eating Bird Food.
Liz McMahon
Hi! I’m Liz, Philly-based Registered Dietitian Nutritionist, coffee addict and mom!
I suffered from digestive issues since I was little (seriously, ask my mom!) and probably went through a lot of the same stuff as you: visits to the gastroenterologist, labs, studies and LOTS of diets. I figured out my own triggers (stress and stone fruits, in case you were wondering). I understand how you’re feeling because I’ve been there.
I’m also very well educated in nutrition, specifically gut health nutrition. I’ve learned from some of the best dietitians and doctors, which has made ME a better dietitian. My most important teachers, however, have been my patients. They’ve taught me resilience, compassion and that nutrition is not once size fits all.
What I’ve learned along the way has made me develop my own nutrition philosphy. I believe in and practice evidenced based nutrition therapy (sorry no detox diets here!) and believe in the principles of Intuive Eating. So whether you’re looking for help resolving your IBS symptoms, figuring out how to live with gastroparesis or just hoping to enhance your relationship with your gut & food, I’m here to help!
In good health,
Liz