Low-FODMAP Oatmeal with Berries & Maple

Name: Low-FODMAP Oatmeal with Berries & Maple
Prep time: 2 min
Cook time: 10 min
Total time: 12 min
Yield: 1 servings
Cuisine: american
Ingredients: 0.5 cup rolled oats (certified gluten-free if needed, use old-fashioned not instant); 1 cup water; 0.25 cup blueberry (fresh or frozen); 2 pcs strawberry (medium, fresh, hulled and sliced); 1 tbsp maple syrup (100% pure maple syrup); 1 pinch salt; 1 pinch cinnamon powder; 1 tbsp walnut (chopped, optional low-FODMAP topping)

RATING

0.0/5

TASTE SCORE

8/10

Warm, creamy oatmeal studded with juicy berries and finished with a drizzle of real maple syrup. A comforting breakfast that's gentle on sensitive stomachs — satisfying and ready in under 15 minutes.

PREP

COOK

10m

SERVES

1 CUP

306 cal

SERVINGS

INGREDIENTS

For 1 serving

½ cuprolled oats · certified gluten-free if needed, use old-fashioned not instant1 cupwater¼ cupblueberry · fresh or frozen2 pcsstrawberry · medium, fresh, hulled and sliced1 tbspmaple syrup · 100% pure maple syrup1 pinchsalt1 pinchcinnamon powder1 tbspwalnut · chopped, optional low-FODMAP topping

NUTRITION · PER SERVING

306

CALORIES · 1 CUP

Protein9g · 12%

Carbs51g · 67%

Fat8g · 24%

Fiber7g

Sugar17g

Saturated fat1g

Cholesterol0mg

Sodium152mg

Potassium338mg

Phosphorus275mg

How we calculate →

METHOD · 4 STEPS

boil · ~3 min
Bring oats and water to a boil.
1.Place rolled oats, water, and salt in a small saucepan over medium-high heat.
2.Bring to a rolling boil, stirring occasionally to prevent sticking.
simmer · ~7 min
Simmer until creamy.
1.Reduce heat to low and stir in blueberries and cinnamon.
2.Simmer gently for 5-7 minutes, stirring often, until oats are tender and mixture is creamy.
TIPStirring often releases the oat starch, giving you that classic creamy texture.
assemble · ~1 min
Transfer to a bowl and add toppings.
1.Spoon the oatmeal into a serving bowl.
2.Top with sliced strawberries, chopped walnuts, and drizzle with maple syrup.
serve
Serve immediately.
Enjoy the oatmeal hot while it's soft and creamy.

PRO TIPS

What to keep in mind.

5 tips from the recipe — small details that make a real difference to the final dish.

1
Use old-fashioned rolled oats, not instant, for the best creamy texture and chewy bite.
2
Stir the oatmeal often while simmering to release natural starches and achieve creaminess without cream.
3
Add frozen berries directly from the freezer — they thaw during cooking and release extra juice into the oats.
4
For a thicker oatmeal, let it rest off the heat for 1 minute before serving; it will continue to absorb liquid.
5
Make ahead: Prepare the oatmeal without toppings, refrigerate up to 3 days, and reheat with a splash of water or milk.

RECIPE VARIATIONS

Adapt it for your goals.

high protein

High-protein

Add 1 scoop of vanilla or unflavored protein powder after cooking — stir in quickly off heat to avoid clumps — for a post-workout breakfast that stays creamy.

low FODMAP

Low-FODMAP

Omit the walnuts and use only 2 tablespoons of maple syrup; keep the berries as blueberries and strawberries are low-FODMAP in the specified quantities, making this gentle for IBS-sensitive stomachs.

dairy free creamy

Dairy-free creamy

Replace half the water with unsweetened oat or almond milk during cooking for an extra luscious, dairy-free bowl that still meets gluten-free needs.

winter spiced

Winter-spiced

Swap cinnamon for pumpkin pie spice and replace fresh berries with frozen dark cherries; top with toasted pecans and a dash of nutmeg for cold-morning comfort.

HEALTH BENEFITS