For a boost of satiating protein and healthy fat, top these baked oatmeal cups with a smear of peanut butter (or sunflower seed butter, if peanut-free). Or, drizzle them with maple syrup for added sweetness.
Shopping List
To make these baked oatmeal cups, you’ll want to add these ingredients to your shopping list:
Unsweetened almond milk (or lactose-free milk) – 1 cup
Ripe banana – about 1 large banana or 1 ⅓ medium bananas to yield ½ cup mashed
Avocado oil (or canola oil) – ¼ cup
Pure maple syrup – ¼ cup
Egg – 1 large
Pure vanilla extract – 1 teaspoon
Rolled oats – 1 ½ cups
Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag) – 1 cup
Ground cinnamon – 1 teaspoon
Salt – ¼ teaspoon
Optional: Pecan halves – 12 pieces
Optional toppings: Maple syrup, peanut butter (or sunflower seed butter, if peanut-free)
Low FODMAP notes
In this section, I share information for certain ingredients that are either frequently asked about or that have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.
Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.
Bananas: FODMAP levels vary depending on the ripeness of the banana. Ripe bananas (yellow to yellow-brown) are low FODMAP in servings up to ⅓ medium or 35 grams. Unripe bananas (green to yellow-green) are low FODMAP in servings of 1 medium banana or 100 grams).
Bob’s Red Mill Gluten-Free 1:1 Baking Flour (in the blue bag) is my go-to low FODMAP flour. Wheat flour is considered high in FODMAPs. Whereas, gluten-free flours made with rice, potato, and tapioca starch are low FODMAP in amounts up to ⅔ cup or 100 grams.
Although this Bob’s Red Mill flour hasn’t specifically been tested, it appears low FODMAP by ingredients. It is also readily available across the US. You can usually find this flour in the “health,” “natural,” or gluten-free foods section of the grocery store, as well as online.
Unless you tolerate GOS, avoid the Bob’s Red Mill Gluten-Free All-Purpose Baking Flour in the red bag while low FODMAPing. This particular flour is made from higher FODMAP garbanzo beans.
Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.
Rolled oats are low FODMAP in servings up to ½ cup or 52 grams. Larger servings contain high amounts of fructans and GOS.
Optional ingredients and toppings
Pecans: A low FODMAP serving is 10 pecan halves or 20 grams. This is about ¼ cup in the US. Larger servings contain higher amounts of fructans.
Peanut Butter in the United States is considered low FODMAP in servings of 2 tablespoons or 32 grams. Double-check labels and avoid products containing higher FODMAP ingredients like molasses or high fructose corn syrup. My go-to is Smucker’s Natural Peanut Butter.
Sunflower seeds have been laboratory-tested and are low FODMAP in servings up to 3 tablespoons or 30 grams according to the FODMAP Friendly Food Program.
Although not specifically tested, sunflower seed butter (without added high FODMAP ingredients) appears to be low FODMAP by ingredients in servings up to 2 tablespoons or 30 grams. My favorites are SunButter (any variety) or Once Again Lightly Sweetened Sunflower Seed Butter.
Instructions
To make these low FODMAP baked oatmeal cups, simply:
Step 1: Preheat the oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
Step 2: In a large bowl, whisk together 1 cup almond milk, ½ cup mashed banana, ¼ cup avocado oil, ¼ cup maple syrup, 1 large egg, and 1 teaspoon pure vanilla extract.
Step 3: Add 1½ cups rolled oats, 1 cup gluten-free flour, 1 teaspoon cinnamon, and ¼ teaspoon salt.
Stir to combine. I suggest scraping the sides and bottoms with a silicone spatula to help mix in any hidden pockets of flour.
Step 4: Divide the batter into the prepared muffin tin, filling about halfway full. I like to use an ice cream scoop to help with this.
Optional: Top each cup with a pecan halve.
Step 5: Bake for 20-22 minutes or until the center is set and the edges are golden brown. Cool slightly before serving warm.
Serve warm as-is, or my favorite way, topped with a little peanut butter (or sunflower seed butter if peanut-free) for a boost of protein and healthy fats. For those looking for added sweetness, serve these cups drizzled with maple syrup.
Variations
As you learn more about your unique FODMAP tolerance levels, consider adding:
Chocolate chips (I like Enjoy Life Mini Chocolate Chips)
Additional pecans, or try walnuts
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Low FODMAP Baked Oatmeal Cups
Author: Em Schwartz, MS, RDN
Prep Time: 10 minutes
Cook Time: 20 minutes
Total Time: 30 minutes
Yield: 12 muffins (6 servings)
Diet: Low Lactose
Print Recipe
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Description
They’re made in one bowl and can be ready in about 30 minutes.
Ingredients
1 cup unsweetened almond milk (or lactose-free milk)
½ cup mashed ripe banana (about 1 large banana or 1 ⅓ medium bananas)
¼ cup avocado oil (or canola oil)
¼ cup pure maple syrup
1 large egg
1 teaspoon pure vanilla extract
1 ½ cups rolled oats
1 cup Bob’s Red Mill Gluten-Free 1:1 Baking Flour (the blue bag)
1 teaspoon ground cinnamon
¼ teaspoon salt
12 pecan halves, optional
Optional toppings: Maple syrup, peanut butter (or sunflower seed butter, if peanut-free)
Instructions
Preheat the oven to 350°F. Lightly coat a muffin tin with nonstick cooking spray.
In a large bowl, whisk together almond milk, mashed banana, oil, maple syrup, egg, and vanilla.
Add the rolled oats, gluten-free flour, cinnamon, and salt and stir to combine.
Divide the batter into the prepared muffin tin, filling about halfway full. I like to use an ice cream scoop. Top each with an optional pecan halve.
Bake for 20-22 minutes or until the center is set and the edges are golden brown. Cool slightly before serving warm topped with optional maple syrup or peanut butter (or sunflower seed butter, if peanut-free).
Storage: Transfer baked cups to a wire rack and cool completely. Refrigerate in an airtight container for use within three days. For longer storage, place cooled cups on a parchment-lined baking sheet and freeze. Once frozen, transfer to a sealed freezer-friendly container for use within 2 months. To reheat, microwave cups in 20-second increments until warm.
Equipment
ice cream scoop
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regular-sized muffin tin
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Bob’s Red Mill Gluten-Free 1:1 Baking Flour
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Notes
Low FODMAP Serving: One serving of this recipe (up to 2 baked oatmeal cups) contains low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP App or check out the “FODMAP Notes” section (above the recipe).
Category: Breakfast
Method: Baking
Cuisine: American
Keywords: low FODMAP baked oatmeal, low FODMAP oatmeal cups
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