Low FODMAP Breakfast Ideas: Carrot Cake Overnight Oats and More

Creamy, spiced, and perfectly sweet, these Carrot Cake Overnight Oats are everything you love about carrot cake – minus the baking and refined sugars!  A delightful way to start your day, this low FODMAP breakfast recipe is not only delicious but also gut friendly.  Packed with 10 g of fibre, 9 g of protein, healthy fats, and natural sweetness, it’s an easy and super nutritious make-ahead breakfast that’s ready when you are.

As someone who’s always loved the warm, spiced flavours of carrot cake, I wanted to create a version of overnight oats that not only tastes amazing but also works as a low FODMAP breakfast. With the natural sweetness of grated carrot and maple syrup paired with the creaminess of oats and yogurt, this recipe strikes the perfect balance between indulgence and nourishment.  I like to put together a batch and eat it over two days.  It works perfectly on day two, you just may need to top it up with a little more of your favourite milk to get the consistency you like.

Why Overnight Oats Are Perfect for a Low FODMAP Breakfast

What makes this recipe special is the balance of flavours and textures. From the chewy oats to the crunchy walnuts, and the creamy yogurt to the warming spices, every bite is a comforting blend of taste and nutrition.

Overnight oats are incredibly versatile and easy to adapt for a low FODMAP diet.  Using low FODMAP ingredients and portion sizes, you can enjoy a satisfying, gentle-on-the-gut breakfast without sacrificing flavour or nutrition. 

Overnight oats are endlessly customisable – there are so many variations on this recipe, you can put almost anything on top of a base of oats and your favourite milk and call it overnight oats!

Use the recipes below to give you some ideas for flavours, protein boosters and ways to up your plant points to maximise the nutritional profile of your overnight oats.

Why You’ll Love This Low FODMAP Breakfast Recipe

This low FODMAP overnight oats recipe combines wholesome ingredients to create a balanced breakfast that’s satisfying and gentle on digestion. Here’s a breakdown of all the ingredients.

Oats (rolled)

The base of our recipe, oats are a versatile and fibre-rich whole grain. Rolled oats are low FODMAP and there’s no need to go for gluten free unless you have Coeliac Disease or gluten sensitivity.

See my blog Are Oats low FODMAP? A Complete Oats FODMAP Guide for IBS to find out more about eating different types of oats on a low FODMAP diet.

Grated Carrots

Carrots (an essential ingredient in carrot cake overnight oats!) add natural sweetness, vibrant colour, and a dose of beta-carotene, which your body converts to vitamin A. 

If you want to know more about eating carrots on a low FODMAP diet, check out Are Carrots Low FODMAP? A practical guide for IBS sufferers.

Chia Seeds

Tiny but mighty, these seeds add fibre and omega-3 fatty acids, helping to keep you full for longer.  Careful not to add too much if you suffer from constipation as these can make it hard for food to move through the gut.  A great soluble fibre alternative is ground linseeds (flax seeds) or psyllium husk.

Cinnamon & Ground Ginger

Warm spices that bring out the “carrot cake” flavour while adding anti-inflammatory benefits.  Adding 1 tsp of herbs or spices to a meal boosts your plant points by ¼, helping to reach the ideal 30 plants per week.

Unsweetened Almond Milk

A creamy, low FODMAP alternative to regular milk.  You can use your own favourite low lactose or plant-based milk, such as rice or macadamia milk.

See my blog The Best Low FODMAP Milk Alternatives: A Dietitian’s Guide for more advice and information about choosing alternative milks on the Low FODMAP diet.

Maple Syrup

A natural sweetener that’s also low FODMAP in moderate amounts.  Alternative low FODMAP syrups include rice malt syrup, sorghum syrup and golden syrup (up to 1 tsp).

Unsweetened Coconut Yogurt

Coconut milk adds creaminess and a subtle tang.  If you use regular coconut milk in this recipe, you’d be including a moderate portion of FODMAPs as sorbitol.  For a low FODMAP alternative, choose the light canned coconut milk instead, which is low FODMAP in all servings sizes.

Walnuts

For crunch, healthy fats, and a satisfying finish. Replace with pumpkin seeds for an alternative and nut-free option.

Recipe Tips

How to Boost the Protein in Your Overnight Oats

Make this recipe even more protein rich and satisfying by adding:

• Chopped nuts and seeds like almonds, pecans, or sunflower seeds.
• A swirl of peanut butter or chia jam for extra flavour and protein.
• Soya yogurt (up to 2 tbsp as a topper) for a creamy protein rich alternative to coconut yoghurt.

Make-Ahead Tips

• Prepare your oats the night before for a stress-free morning.
• Store in individual jars for grab-and-go convenience.
• Refrigerate leftovers for up to four days—perfect for busy weeks!

More Delicious Low FODMAP Breakfast Overnight Oat Recipe Ideas

Looking to mix up your morning routine? Here are some variations to keep breakfast exciting.  Each recipe makes two portions.

Classic Overnight Oats

Keep it simple with oats, coconut or almond milk, chia seeds, and a touch of maple syrup. Top with fresh blueberries for a burst of sweetness.

Ingredients:

• 120 g Oats (rolled)
• 360 ml Coconut Milk (low fat, tinned)
• 2 tbsp Chia Seeds
• 2 tbsp Maple Syrup
• 1 tsp Cinnamon
• 120 ml Water
• 80 g blueberries

Pineapple Coconut Overnight Oats

Combine oats, coconut milk, pineapple chunks (canned in juice), and chia seeds. This tropical twist is perfect for summer mornings.

Ingredients:

• 40 g Oats
• 240 ml Canned Coconut Milk
• 1 tbsp Chia Seeds
• 85 grams Fresh or Frozen Pineapple
• 1 tsp Maple Syrup

Strawberry Overnight Oats

Mix oats, almond milk, and diced strawberries. Add a dollop of soya yogurt and a drizzle of maple syrup for a creamy, fruity treat.

Ingredients:

• 40 grams Oats
• 120 milliliters Unsweetened Almond Milk
• 70 grams Strawberries (chopped, plus extra to garnish)
• 55 grams Unsweetened Coconut Yogurt
• 1 tbsp Maple Syrup
• 1/2 tsp Vanilla Extract

Almond Butter Overnight Oats

Stir almond butter into your oats mixture for a rich, nutty flavour. Top with sliced almonds and a sprinkle of cinnamon.

Ingredients:

• 120 g Oats (quick or rolled)
• 360 ml Unsweetened Almond Milk
• 65 g Natural Almond Butter
• 2 tbsp Chia Seeds
• 2 tbsp Maple Syrup
• 1 tbsp Cocoa Powder
• 120 ml Water

Banana Chia Overnight Oats

Mash half a ripe banana into the base mixture for natural sweetness. Top with chia seeds and the rest of the banana sliced for garnish.

Ingredients:

• 80 grams Rolled Oats (certified gluten-free if needed)
• 1 tbsp Chia Seeds
• 1/2 medium Banana (mashed)
• 250 millilitres Unsweetened Almond Milk (or any low FODMAP milk)
• 1 tbsp Maple Syrup (optional, for extra sweetness)
• 1/2 tsp Vanilla Extract
• 1/4 tsp Ground Cinnamon

Start your day with these low FODMAP overnight oats, and you’ll never skip breakfast again! Which variation will you try first? Let me know in the comments below!