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 than standard oats — use certified gluten-free for best results)
Wet: - 180ml lactose-free milk or unsweetened rice milk (both Low FODMAP; avoid oat milk if using separately — check FODMAP status) - 1 tbsp pure maple syrup (Low FODMAP at 2 tbsp or less; 1 tbsp is a safe amount)
Toppings (optional — all Low FODMAP at stated amounts): - 10 blueberries (Low FODMAP up to around 20 berries) - 1 tbsp pumpkin seeds - A small square (around 10g) of dark chocolate, 70%+ (Low FODMAP at this portion) - 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 (or rice milk) and maple syrup. Stir well to ensure all the oats are submerged and there are no dry pockets. 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 the mixture will thicken to a creamy, spoonable consistency.
Step 4 — Add toppings and serve
In the morning, give it a stir. If it's thicker than you'd like, add a splash of milk and stir again. Add your chosen toppings and eat cold straight from the jar — or warm it gently on the hob or in the microwave for 60–90 seconds if you prefer it warm.
Why This Works for Sensitive Stomachs
The key to this recipe is starting with an ingredient that has already done the hard work for you. The Double Choc Protein Porridge is certified Low FODMAP by FODMAP Friendly — independently lab-tested at the serving size. That means you know exactly what you're getting.
There's no inulin, no chicory root, no FOS, no artificial sweeteners. Just organic ingredients that happen to be naturally gentle on a sensitive gut.
The lactose-free or rice milk base keeps the recipe free from dairy-related FODMAPs (lactose is one of the most common IBS triggers). Gluten-free oats contain fewer fructans than standard oats, making them a safer choice for those on a Low FODMAP protocol — though it's always worth checking with your dietitian if you're in the elimination phase.
Serving size matters: This recipe is designed for one person. Doubling the quantity of oats or protein powder without adjusting your overall daily FODMAP intake may push you over your individual threshold. FODMAPs are cumulative across the day, not just per meal.
Estimated Macros (per serving, without optional toppings)
| Nutrient | Approximate amount |
|---|---|
| Calories | ~380 kcal |
| Protein | ~25g |
| Carbohydrates | ~48g |
| Fat | ~7g |
| Fibre | ~5g |
Estimates based on standard ingredient data. For precise figures, use a nutrition tracking app with your specific milk choice.
Tips & Variations
- Mocha version: Stir in 1 tsp of pure instant coffee granules (check for additives — plain instant coffee is Low FODMAP) for a chocolate-mocha flavour.
- Extra protein: Add 1 tbsp of hemp seeds to the mix before refrigerating — they're Low FODMAP and add a few extra grams of protein.
- Meal prep: Make 3–4 jars on Sunday evening for a week of fuss-free breakfasts. They keep well in the fridge for up to 3 days.
- Sweetness: If you prefer a less sweet result, reduce the maple syrup to ½ tbsp or leave it out entirely — the Double Choc Protein Porridge has a gentle natural sweetness of its own.
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