🥣 Breakfast
Blueberry Chia Overnight Oats
A no-cook, prep-ahead breakfast bursting with blueberries and omega-3-rich chia.
Why this recipe is FODMAP-safe
A make-ahead breakfast that stays well within safe FODMAP limits as long as portions are kept sensible.
- ⚠Rolled oats — keep to 50g (½ cup)50g per serving is the tested low-FODMAP threshold. Use certified gluten-free oats if needed. Learn more →
- ⚠Blueberries — up to 20 berries (60g)Blueberries are safe at this portion. Larger amounts increase fructose intake. Learn more →
- ✓Chia seeds (2 tbsp)FODMAP-free at this portion, and a great source of fibre and omega-3.
Ingredients
- 50gRolled oatsKeep to 50g per serving ↗
- 200mlOat milkFODMAP-safe ↗
- 20gChia seeds
- 60gBlueberriesUp to 20 berries ↗
- 5mlMaple syrupSafe sweetener ↗
Method
- 1Mix the base
Combine the oats, oat milk and chia seeds in a jar or container.
- 2Stir well
Stir thoroughly so the chia seeds don't clump together, then seal with a lid.
- 3Chill overnight
Refrigerate for at least 6–8 hours, or overnight, until thick and pudding-like.
Key tip: If the mixture seems too thick in the morning, stir through a splash more oat milk to loosen it. - 4Top and serve
In the morning, top with fresh blueberries and a drizzle of maple syrup.
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