Low-FODMAP Chai Overnight Oats; Gluten-free, Vegan

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So easy, filling and good-for-you, overnight oats are a fantastic breakfast option.  This low-FODMAP Chai Overnight Oats recipe has the warm and aromatic spice blend of chai, as well as the health benefits of flax and chia seeds.

Top this with low-FODMAP fruit, almond or peanut butter, chopped low-FODMAP pecans, coconut, or some decadent semi-sweet chocolate chips.  Perfect!

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Be healthy and happy,

Rachel Pauls, MD

Low-FODMAP Chai Overnight Oats; Gluten-free, Vegan

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients.

Serves 1 (double or triple recipe if desired)

Prep time: 10 minutes

Total time: 10 minutes plus overnight in refrigerator


  • 1/8 tsp cardamom
  • 1/8 tsp cinnamon
  • 1/8 tsp nutmeg
  • 1/4 tsp vanilla
  • 1/8 tsp ginger
  • 1/2 cup almond milk, unsweetened, or other low-FODMAP milk such as lactose-free for dairy version
  • 1/2 cup old fashioned rolled oats
  • 1/2 tbsp pure maple syrup
  • 1/2 tbsp chia seeds
  • 1/2 tablespoon ground flax
  • Optional toppings:  semi-sweet chocolate chips, sliced coconut, chopped low-FODMAP nuts, almond/peanut butter, low-FODMAP hazelnut chocolate spread, or your favorite low-FODMAP fruit


  • Place the oats, chia seeds, flax and spices in a small bowl or mason jar and stir to combine
  • Add the almond milk and maple syrup and stir or shake covered until incorporated
  • Cover and chill overnight
  • Enjoy straight from the refrigerator or top with optional toppings

  • Full of fiber, healthy fats and protein to fill you up!

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Comments Rating 5 (5 reviews)

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