Low FODMAP baked oats with speculaas

A few years ago I already shared several delicious oatmeal recipes from the oven. I hadn’t made this dish for a while now, so I thought it would be fun to share another baked oatmeal recipe with you, in autumn style. I made gingerbread oatmeal from the oven.

The ingredients of the speculaas baked oats

  • Oats: use gluten-free oats if you must eat strictly gluten-free. Usually, you can find this on the diet products shelf in the supermarket. This is not necessary for the FODMAP diet.
  • Almond milk: You can also use a different kind of plant-based milk.
  • 1/2 banana: to make the oatmeal nice and creamy I use half a mashed banana.
  • Pumpkin spice: for some delicious autumn taste, I add what we call in the Netherlands “speculaas” spices. This is a spices mix that is very similar to pumpkin spice.
  • Optional: 40 g frozen raspberries: great for a little extra fruit in these low FODMAP baked oats. If you follow the FODMAP diet and you are still in the elimination phase or you know that you cannot tolerate fructans well, I would advise leaving the raspberries out.

    Bananas and oats both contain fructans. When you also add raspberries, the amount of fructans goes over the low FODMAP threshold.
  • Gluten-free speculaas/speculoos: for some more autumn flavor, I crumble 1 gluten-free speculaas cookie through the oatmeal.

    These are very famous Dutch cookies that we love to eat here in autumn and winter. If you can find gluten-free speculaas or speculoos in your country, you can use this.

    Otherwise, you could use gingerbread cookies that are low FODMAP.

Making several servings at once

I happen to have a mini oven dish in which I can make exactly 1 portion of this oatmeal. If you only have a larger baking dish yourself, you can also make 2 or 4 servings of this oatmeal at a time.

You should probably increase the baking time by 5-10 minutes. You can store the leftover baked oatmeal in the fridge and reheat it in the oven the next day.

More low FODMAP baked oats

Check the recipes below for more baked oats inspiration:

A little pan-shaped oven dish with low FODMAP baked oats with speculaas and raspberries
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A little pan-shaped oven dish with low FODMAP baked oats with speculaas and raspberries

Low FODMAP baked oats with speculaas

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  • Author: Karlijn
  • Total Time: 20 min
  • Servings: 1 1x
  • Diet: Gluten Free


A delicious autumn breakfast: low FODMAP baked oats with speculaas. Also with banana and raspberries. Ready in 20 minutes. Low FODMAP and lactose-free.


  • 40 g (1/2 cup) quick oats
  • 1/2 banana, mashed
  • 60 ml (1/4 cup) almond milk (or another low FODMAP milk of your choice)
  • 1 tsp pumpkin spice
  • A pinch of salt
  • 1 gluten-free speculaas or speculoos cookie, broken into pieces*
  • Optional: 40 g (1/3 cup) frozen raspberries**


  1. Preheat the oven to 180 degrees Celsius (350 F).
  2. Mash the banana with a fork and put it into a bowl.
  3. Add oats, almond milk, salt, pumpkin spice, and pieces of the speculaas cookie. Stir together.
  4. Stir in the raspberries if you use them and put everything into an oven dish.
  5. Put the oats in the oven for 15 minutes.


*If you don’t have these cookies in your country. You can use a low FODMAP gingerbread cookie.

**Note: Bananas, oats, and raspberries all contain the FODMAP group fructans. If you are still in the elimination phase or know that you don’t tolerate fructans well, I would advise only using oats and 1/2 banana in this recipe. If you can tolerate some more fructans, you can add the raspberries.

  • Prep Time: 5 min
  • Cook Time: 15 min
  • Category: Breakfast
  • Method: Oven
  • Cuisine: International


  • Serving Size: 1 serving (including raspberries)
  • Calories: 302
  • Sugar: 7
  • Fat: 6
  • Carbohydrates: 51
  • Fiber: 8
  • Protein: 7

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