Low FODMAP Overnight Oats: Peanut Butter Jelly Time – Emma

This low FODMAP overnight oats recipe is super easy, full of taste and nutritious goodness!

Serve 1
Prep 5 minutes
Soaking 3 + hours



  • Gluten Free Oats, 40g or 1.4oz
  • Coconut yoghurt (plain and no added sugar etc), 50g or 1.8oz
  • Crunchy peanut butter, 25g or 0.9oz
  • Water, 80ml or 1/3 cup
  • Maple syrup, 1 tsp
  • Strawberries, 40g or 1.4oz
  • Maple syrup, 1/2 tsp



  • Put the oats in a bowl/Tupperware/glass jar with the coconut yoghurt, peanut butter, 1 tsp maple syrup and water. Stir. (You may need to add a little more water depending on the brand of oats)
  • Cover/put the lid on and put in the fridge overnight or for at least 3 hours until the oats are soft – there should be no bite to them – and the mix has thickened up
  • To make the compote/”jammy” topping (which you could make in advance and store in the fridge once cool) put the strawberries and 1/2 tsp maple syrup in a wee pan. Reduce them over a low to medium heat, gently giving them a squish every so often as they soften. It doesn’t take any more than 5 mins. Let cool slightly and serve on top of the oaty part


Oats: For the Low FODMAP diet, oats don’t need to be gluten free. I’ve listed them as gluten free in the recipe so it is also suitable for a gluten free diet. Pure oats are actually gluten free, but many commercial brands that produce oats do so in a factory that also produce gluten containing wheat, barley and rye so there may be a risk of cross contamination.

Peanut Butter: Safe serving size at 2 tbsp/50g from those science people at MONASH and a suitable product on the FODMAP FM app

Strawberries: MONASH list strawberries as having no FODMAPs, joy!

Coconut yoghurt: I like plain, unsweetened coconut yoghurt, obvs with no high FODMAP ingredients. A low FODMAP serving size on the MONASH app is 125g. Note that you want coconut yoghurt made from coconuts, not a coconut flavoured yoghurt or soya and coconut yoghurt. Alpro Coconut Soya yoghurt is an example and would not be low FODMAP.

This recipe has been approved by a qualified dietitian as suitable for the low FODMAP diet. Please always read the notes above or at the bottom of the recipe and double check the products/ingredients you use on your MONASH/FODMAP FM app, in your NHS booklets and/or with your medical professional.

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