Recipe Details
| Prep time: | 5 minutes |
| Rest time: | 4 hours (overnight) |
| Total time: | 4 hours 5 minutes |
| Servings: | 1 |
| Calories: | ~380 kcal |
| Protein: | ~25g |
| Diet: | Low FODMAP, Vegan, Gluten-Free, Dairy-Free |
| Certification: | Certified Low FODMAP by FODMAP Friendly |
Overnight oats are one of the easiest breakfasts you can make — but if you have IBS or a sensitive gut, building a version that’s genuinely Low FODMAP and high in protein takes a bit of thought. Most shop-bought protein overnight oat products contain chicory root fibre, inulin, or sweeteners that are anything but gentle on sensitive stomachs.
This recipe uses That Protein Double Choc Protein Porridge — certified Low FODMAP by FODMAP Friendly, made with organic ingredients, 100% additive-free — to build a breakfast that’s rich in protein, deeply satisfying, and kind to your gut.
Prep time: 5 minutes. Rest time: overnight (or minimum 4 hours).
What You’ll Need
Serves: 1
Important: stick to the serving sizes below for Low FODMAP compliance.
Dry:
- 45g That Protein Double Choc Protein Porridge
- 40g certified gluten-free rolled oats (gluten-free oats are lower in fructans — use certified gluten-free for best results)
Wet:
- 180ml lactose-free milk or unsweetened rice milk
- 1 tbsp pure maple syrup
Toppings (optional — all Low FODMAP at stated amounts):
- 10 blueberries
- 1 tbsp pumpkin seeds
- A small square (around 10g) of dark chocolate, 70%+
- Pinch of flaked sea salt
Method
Step 1 — Combine the dry ingredients
Add the Double Choc Protein Porridge and rolled oats to a jar or container with a lid. Give them a quick stir to mix evenly.
Step 2 — Add the wet ingredients
Pour in the lactose-free milk and maple syrup. Stir well to ensure all the oats are submerged. The mixture will look quite liquid at this stage — that’s correct.
Step 3 — Refrigerate overnight
Seal the jar and place it in the fridge for at least 4 hours, ideally overnight. The oats will absorb the liquid and thicken to a creamy, spoonable consistency.
Step 4 — Add toppings and serve
In the morning, give it a stir. Add a splash of milk if too thick. Add toppings and eat cold, or warm gently for 60–90 seconds.
Why This Works for Sensitive Stomachs
The Double Choc Protein Porridge is certified Low FODMAP by FODMAP Friendly — independently lab-tested at the serving size. No inulin, no chicory root, no FOS, no artificial sweeteners. Just organic ingredients that are naturally gentle on a sensitive gut.
Serving size matters: This recipe is designed for one person. FODMAPs are cumulative across the day — doubling quantities without adjusting your overall intake may push you over your individual threshold.
Estimated Macros (per serving)
| Nutrient | Approximate amount |
|---|---|
| Calories | ~380 kcal |
| Protein | ~25g |
| Carbohydrates | ~48g |
| Fat | ~7g |
| Fibre | ~5g |
Tips & Variations
- Mocha version: Stir in 1 tsp of plain instant coffee granules for a chocolate-mocha flavour.
- Extra protein: Add 1 tbsp of hemp seeds before refrigerating.
- Meal prep: Make 3–4 jars on Sunday for the week. Keeps well in the fridge for up to 3 days.
- Less sweet: Reduce maple syrup to ½ tbsp or leave it out — Double Choc has a gentle natural sweetness.