Overnight Oats... The Ultimate Weekday Breakfast!

Breakfast Table with flowersFirst things first, I would like to clear the air about oats. I use them a lot in my recipes and have talked 'oats' previously here, but let’s be honest it’s a pretty hot topic for those with food sensitivities, so this will probably not be the last time I talk about them. Below are a few fast facts about oats, and some handy links for further reading...

  • Oats are well-tolerated on the low FODMAP diet (hooray). See here.
  • Oats unfortunately are not gluten free, they naturally contain gluten.
  • Certified 'gluten free' oats according to Coeliac Australia are oats free from contamination of wheat, rye and barley, but still contain naturally occurring gluten. Read more here.
  • Read here for Coeliac Australia’s stance on Oats & the Gluten Free Diet.

Breakfast jars
Breakfast preparationNow the fun stuff... If you have been following Friendly Little Kitchen for awhile now, you may have noticed my deep love for pancakes! A quick scroll through my Instagram account would tell you I eat them quite often, however, it is quite the contrary. Pancakes (and let's not forget waffles) are mostly reserved for a Saturday or Sunday morning where they can be slowly and lovingly prepared and every mouthful savoured. Whilst I would love everyday to be pancake day, the reality is on workdays I'm reaching for something pretty quick, easy and healthy, BUT still delicious! My solution is simple, overnight oats - the ultimate weekday breakfast.

Overnight oats, or bircher, is a hard one to get wrong. Oats and milk go in a bowl and in the fridge, and are left overnight. Simple. Of course oats and milk alone is an unappetising way to start your day, but the beauty of overnight oats is in the tasty toppings and additions. Mix it up every morning depending on what's in the pantry - whatever nuts, seeds, milk or fruit you have on hand - the skies the limit!

Breakfast bowlBreakfast bowls
Low FODMAP overnight oats

To help you kick start your new overnight oats addiction, I've given you a little insight into how I add pizzazz to my morning oats.

Low FODMAP Overnight Oats
Serves 1

1/3 cup rolled oats
1 tsp chia seeds
1 tsp sunflower seeds
1 tsp shredded coconut
1 tsp goji berries
A few crushed walnuts
1/4 tsp cinnamon
1 tbsp natural yoghurt (optional)
1/2 cup soy or almond milk
1 tsp tahini
A few fresh strawberries (or slices of banana or a handful of blueberries also work a treat)

Place all ingredients except for the fresh fruit in your favourite breakfast bowl. Cover and place in the fridge. Go to sleep, wake up excited for breakfast and grab your bowl from the fridge. Top with fresh fruit and any additional tasty treats, take a sneaky photo for Instagram and enjoy! To change it up, add some of the ingredients like nuts and goji berries in the morning, it will give it a whole different flavour and crunch factor.


Low FODMAP | wheat free | fructose friendly | lactose free | sugar free

Share your favourite weekday 
breakfast below...


  1. I stayed at a lovely B and B in Perth, Scotland and had to have the porridge for breakfast. The owner said that he made his the old fashioned Scottish way - he'd get the coarse cut oats, add a pinch of salt, soak them overnight and then heat them up in the microwave the next morning. :)

    PS Loving your recipes!

    1. Yum, that sounds fantastic! I'll have to give it a try. Thanks for sharing and for the kind words, I'm very glad to hear it :)


  2. Hi Stephanie!
    First off big fan of your blog but I had one quick question for you.
    I recently downloaded the 'FodMapFriendl'y App which has been amazing in regards to helping me avoid certain friends and allowing me to have specific amounts of foods which are fodmap free. I noticed due to recent studies that chia seeds are not fodmap friendly! Since this information is new, I was wondering if you had adjusted your diet and avoided them? The app has been very helpful :)

    1. Hi Pam!
      Thanks so much for the comment and kind words!
      Wow, I hadn’t heard about that yet, such a shame given they are such a great source of nutrients (and so versatile), but thank you for letting me know. So to answer your question, no I haven’t adjusted my diet with the new information, and probably won’t given I haven’t felt any symptoms from them. In saying that, I will definitely be conscious in using them on Friendly Little Kitchen in future :)


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