Description
A delicious autumn breakfast: low FODMAP baked oats with speculaas. Also with banana and raspberries. Ready in 20 minutes. Low FODMAP and lactose-free.
Ingredients
Scale
- 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**
Instructions
- Preheat the oven to 180 degrees Celsius (350 F).
- Mash the banana with a fork and put it into a bowl.
- Add oats, almond milk, salt, pumpkin spice, and pieces of the speculaas cookie. Stir together.
- Stir in the raspberries if you use them and put everything into an oven dish.
- Put the oats in the oven for 15 minutes.
Notes
*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
Nutrition
- Serving Size: 1 serving (including raspberries)
- Calories: 302
- Sugar: 7
- Fat: 6
- Carbohydrates: 51
- Fiber: 8
- Protein: 7
