Looking for a breakfast that's gentle on your gut, high in protein, and bursting with flavor? Overnight oats made with low FODMAP ingredients and vanilla protein powder deliver a creamy, satisfying meal, minus the post-breakfast regret. If you want to wake up ready to take on the day (without bloat or discomfort), this is your new go-to morning ritual.

What Are Overnight Oats?

Overnight oats are a cold, no-cook way to enjoy oatmeal, all you need is a jar, your favorite oats, and some liquid. Instead of simmering your oats on the stovetop, you let them soak overnight. By morning, you're left with a creamy and portable breakfast.

The magic here is in the simplicity: rolled oats soak up milk (or a milk alternative) and naturally thicken into a spoonable pudding. Add-ins like seeds, nuts, fruits, or protein powder make it easy to customize for nutrition and taste. No more resorting to bland or boring breakfasts, overnight oats can be endlessly personalized and prepped in advance for busy mornings.

Understanding the Low FODMAP Diet

If you're navigating IBS, SIBO, or unexplained digestive issues, you've probably heard of the low FODMAP diet. FODMAPs are specific types of carbohydrates that can ferment in the gut, leading to bloating, gas, and discomfort for many people.

The low FODMAP diet, supported by strong evidence from Monash University and GI specialists, offers a way for you to identify and reduce your intake of these tricky carbs. It isn't about removing fiber or nutrition: instead, it's about being strategic with your ingredients, especially at breakfast, when the right choices set the tone for your whole day.

And yes, oats can be included in moderation. Going low FODMAP doesn't mean skipping out on a hearty, oat-based breakfast. You just need to choose your ingredients carefully.

Choosing Low FODMAP Ingredients for Overnight Oats

You don't need to sacrifice enjoyment or nutrition to make your overnight oats low FODMAP. Here's what to look for:

• Oats: Rolled oats (old-fashioned oats) are your best base. Opt for a serving of up to 52 grams (about ½ cup dry), which is considered low FODMAP by Monash.
• Milk: Swap cow's milk for lactose-free milk, almond milk (up to 1 cup is low FODMAP), or another certified low FODMAP plant-based milk.
• Yogurt: Lactose-free yogurt or coconut yogurt (in moderate amounts) keeps your jar creamy and gut-friendly.
• Sweeteners: Maple syrup or a touch of table sugar work well. Avoid honey, agave, or high fructose corn syrup.
• Chia seeds/Flaxseed: These add fiber and texture. Two tablespoons of chia seeds are low FODMAP: the same portion of flaxseed is also usually tolerated.
• Vanilla protein powder: Stick with a low FODMAP–certified or safe blend to add a protein punch without triggering symptoms.
• Fruits: Try blueberries, strawberries, kiwi, or oranges in reasonable amounts. Bananas are okay if under-ripe (just a hint of green at the stem). Avoid high FODMAP fruits like apple, pear, mango.
• Nuts & Seeds: Walnuts, pecans, and macadamia nuts are safe in moderate amounts. Almonds are fine up to 10 nuts per serving.

It's all about building a breakfast that satisfies both your taste buds and your gut.

Why Add Vanilla Protein Powder?

If you've struggled to find a protein powder that doesn't leave you feeling bloated or uncomfortable, you're not alone. Many popular protein powders sneak in whey, casein, soy, seed oils, or gums, all of which can spell trouble for sensitive stomachs.

Adding a quality vanilla protein powder does more than just up your protein count. It turns your overnight oats into a functional, filling meal. You stay full longer, support muscle recovery, and make your breakfast truly balanced. But the real MVPs are low FODMAP, plant-based blends like Casa de Sante's Vegan Protein Vanilla. Carefully crafted by MD PhDs, each scoop delivers 21g of clean, allergy-friendly protein plus bonus nutrients from superfoods like spirulina, kelp, and dulse. It's gluten-free, dairy-free, soy-free, and seed oil–free, making it perfect if you're managing IBS, SIBO, or any digestive sensitivity.

🌿 If bloating, gas, or post-protein discomfort have been holding you back, it's time to make the switch to Casa de Sante's Vegan Protein Vanilla, the MD PhD-formulated, Low FODMAP plant protein designed for sensitive guts and strong bodies. Each scoop gives you 21g of clean, vegan protein, infused with superfoods like spirulina, kelp, and dulse for extra nutrients, without gluten, dairy, soy, or seed oils. Say goodbye to tummy distress and hello to smooth, satisfying shakes that truly love your gut back. Whether you're managing IBS, SIBO, or simply want a protein that feels as good as it tastes, this blend delivers nourishment without compromise. 👉 Shop now at casadesante.com/products/low-fodmap-vanilla-vegan-plant-protein-shake

How to Make Low FODMAP Overnight Oats With Vanilla Protein

Ready to build your overnight oats for a happy gut? Here's a foolproof, flexible recipe:

Base Ingredients:

• ½ cup rolled oats (certified gluten-free, if needed)
• 1 scoop Casa de Sante's Vegan Protein Vanilla
• 1 cup unsweetened almond milk (or lactose-free/plant-based milk)
• 2 tablespoons chia seeds
• ¼ cup lactose-free or coconut yogurt (optional, for extra creaminess)
• 1–2 teaspoons maple syrup or sweetener of choice
• ¼ cup blueberries or strawberries (or a mix, see below)

Instructions:

1. In a mason jar or container, combine oats, vanilla protein, chia seeds, and milk. Stir well.
2. Add your yogurt and maple syrup, then mix again until fully combined.
3. Gently fold in your chosen berries.
4. Seal your container, refrigerate overnight (or at least 4 hours).
5. In the morning, give everything a good stir and add your toppings (see below.).

Flavor Variations and Topping Ideas

• Chocolate Dream: Add 1 tablespoon cocoa powder and top with a few unsweetened chocolate chips.
• Tropical Twist: Use kiwi and orange segments: add a sprinkle of shredded coconut (unsweetened).
• Nutty Crunch: Top with chopped walnuts or pecans and a sprinkle of cinnamon.
• Berry Delight: Swap berries in or out depending on your favorites (just stick to low FODMAP serving sizes).

Mix and match to find the flavors that feel best for you. The beauty of overnight oats is they're endlessly customizable.

Tips for Storing and Meal Prepping

Want breakfast ready for the whole workweek? Overnight oats are made for meal prepping. Here's how to keep them at their best:

• Portion individual jars or containers so you can just grab-and-go each morning.
• Store jars sealed in the fridge for up to 4 days. The texture stays fresh and creamy, in fact, some say day 2 is even better than day 1.
• Add toppings (fruits, nuts, extra yogurt) right before you eat so they stay crisp, not soggy.
• If the oats get too thick, stir in a splash of your favorite milk before serving.

Pro tip: If you use chia seeds, stir the oats well once after the first hour in the fridge. This prevents them from clumping at the bottom.

Conclusion

Low FODMAP overnight oats with vanilla protein are your new secret weapon for energized, gentle mornings. With the right ingredients, and a low FODMAP protein powder you can trust, you'll enjoy steady energy, better gut health, and meals you actually look forward to.

You don't have to choose between feeling great and enjoying your food. So prep those jars, make the swap to a truly gut-friendly protein, and give yourself a breakfast that sets the day up right.