Low-FODMAP Overnight Banana Chocolate Oats

It’s the weekend!  What does that mean?  Relaxing by the pool, seeing friends, going to a BBQ or will you be running errands, going to events, cleaning the house?  Whatever you have on schedule, the weekends are a great time to do some meal planning for the low-FODMAP diet, and overnight oats are an easy meal to make.  They are great to bring to work on Monday – whatever work means for you.  You might have a 9-5, maybe you’re retired and busy volunteering or running after little ones.  Whatever the case, make the low-FODMAP diet work for you and plan ahead.  It saves time and unnecessary anxiety and hangriness!

Try out this delicious recipe next time you need an easy to make breakfast that will power you through your afternoon or workout!

Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.
Low-FODMAP Overnight Banana Chocolate Oats from The Everything® Low-FODMAP Diet Cookbook. Photo Kelly Jaggers. Publisher: F+W Media.


The Everything® Low-FODMAP Diet Cookbook is available now from these booksellers:

Publisher: F+W Media. Publish Date: May 6, 2016

Overnight Banana Chocolate Oats recipe below and on page 59 in The Everything® Low-FODMAP Diet Cookbook

Per serving: Calories 342 | Fat: 11g | Protein: 7g | Sodium: 44mg | Fiber: 7g | Carbohydrates: 60g | Sugar: 34g

Serves 1


  • 1/4 cup gluten-free rolled oats
  • 2 tablespoons unsweetened almond milk
  • 1 teaspoon unsweetened cocoa powder
  • 1/2 ripe medium banana, mashed
  • 2 tablespoons lactose-free vanilla yogurt
  • 1/8 teaspoon alcohol-free vanilla extract
  • 2 teaspoons maple syrup
  • 1/2 teaspoon ground cinnamon
  • 1 ounce dark chocolate, smashed into chunks
  • 1-2 banana slices, for garnish


  1. In a medium bowl, combine oats and almond milk and stir.  Add cocoa powder, banana, yogurt, vanilla, maple syrup, and cinnamon; stir to combine.  Place in a canning jar and cover with lid.  Refrigerate overnight.
  2. The next day, top with chocolate chunks and banana slices and enjoy!  Can be stored in refrigerator up to 3 days.



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I'm Colleen Francioli, a certified nutritionist and author with a focus on helping people with IBS, other functional gastrointestinal disorders (FGIDs) and food intolerances. I once suffered from IBS and have since found life balance with the low-FODMAP diet, an elimination diet developed in Australia, proven to help relieve symptoms of IBS.

6 thoughts on “Low-FODMAP Overnight Banana Chocolate Oats”

  1. About the Banana Chocolate Oats recipe: It look good, but as a Type 2 diabetic, the sugar is more than us diabetics can handle. So, how would you revise the recipe to lower the sugar content? Thanks

    1. Good question Pat! There’s naturally about 7 grams of sugar in a half medium banana, but you could negate or lessen other sugars by using 1-3 drops of stevia instead of maple syrup and cutting out chocolate chunks. Also use plain lactose-free yogurt instead of vanilla. Does that help?

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