Here’s a breakfast with a difference… oats cooked with coffee. What a way to get the morning started! I originally got the idea for this recipe from Heidi at Apples Under My Bed, but have changed it to suit the way that I like to cook my oats and to make it low FODMAP.

Coffee Oats with Walnuts and Blueberries {low FODMAP, dairy-free} | A Less Irritable Life

 

The stunning-ness of coffee and oats for breakfast

As a general rule, I like to keep my breakfasts low in sugar so that I don’t start the day with a sugar rush. The catch is that coffee is a rather bitter ingredient, so I’ve added a few teaspoons of pure maple syrup to give some low FODMAP sweetness to offset the coffee. But you don’t need tons of sugar to make it taste nice. Besides, it’s still got less added sugar than most premade cereals.

I’ve topped this coffee porridge with blueberries, which add a fragrant freshness that provides a stunning contrast to the earthiness of the coffee. If you want to make this recipe when blueberries aren’t in season, you could use frozen blueberries and defrost them quickly in the microwave, which would also provide a nice little blueberry sauce. Or you could use fresh strawberries instead; even chopped orange works surprising well against the coffee.

Lastly, I’ve added some walnuts on the top for crunch, which brings another layer of earthiness to this porridge that further enhances the coffee. When it’s all brought together, you end up with a bowl of oats that is absolutely divine. If you enjoy coffee, I hope you’ll give these coffee oats a go.

 

But what about coffee, IBS and FODMAPs?

An important thing to be aware of with this recipe… it does contain a considerable amount of coffee. One serve of coffee oats is equivalent to one cup of instant coffee, so you may want to cut back on your morning coffee or tea to prevent caffeine overload. Also, this recipe should not be given to children because of the caffeine content.

In terms of IBS, coffee and/or caffeine can be an IBS trigger because they are gut irritants. Coffee can stimulate a bowel movement in sensitive people, which could be a problem if you’re prone to diarrhoea. That said, people who are prone to constipation sometimes find this stimulatory effect of coffee helpful in encouraging a bowel movement.

But, as with all IBS triggers, coffee doesn’t affect everyone. So if having coffee doesn’t bother your IBS, or if it actually helps your IBS because of its stimulatory effects, then you can enjoy this without any worries because coffee is a low FODMAP ingredient.

Coffee Oats with Walnuts and Blueberries {low FODMAP, dairy-free} | A Less Irritable Life

 

If however coffee is a problem for your IBS…

Then you might like to try one of these other porridge recipes that are still absolutely delicious:

 

Print

Coffee Oats with Walnuts and Blueberries


  • Author: Glenda Bishop
  • Prep Time: 3 minutes
  • Cook Time: 5 minutes
  • Total Time: 8 minutes
  • Yield: 1 serve
  • Category: Breakfast & Brunch

Description

A low FODMAP breakfast to kickstart your morning, coffee oats are delicious with a rich and earthy flavour that goes beautifully with blueberries.


Ingredients

  • 1/4 cup rolled oats
  • 3/4 cup unsweetened almond milk
  • 1 tsp instant coffee
  • Pinch of ground cinnamon
  • 2 tsp maple syrup
  • 15g walnuts, chopped roughly
  • 28g fresh blueberries
  • Optional: extra 1 tsp maple syrup to serve

Instructions

  1. Put oats, milk, coffee, cinnamon and maple syrup into a medium saucepan. Put over medium heat until milk starts to bubble and then reduce to low heat. Cook for about 5 minutes or until it reaches desired consistency, making sure you stir regularly with a spoon to stop it from sticking to the pot.
  2. To serve, put oats into a bowl and top with the chopped walnuts and blueberries. Drizzle with another teaspoon of maple syrup if desired.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally dairy-free and can be made nut-free by choosing a different low FODMAP milk and leaving out the walnuts. However, if you have an allergy to any of these items, please check the labels on any purchased ingredients to ensure they are safe for your requirements.
  • Almond milk is low FODMAP, but you could also use lactose-free milk, soy protein milk or hemp milk, depending on your personal food tolerances.
  • Make sure to choose pure maple syrup and not maple-flavoured syrup, which can often be high in FODMAPs.
  • This recipe does contain a considerable amount of coffee – equivalent to 1 cup of instant coffee – so it should not be served to children.
  • If you don’t have fresh blueberries, you could use frozen blueberries instead – just defrost in the microwave before use. Or use strawberries or orange instead.
  • To make this gluten-free, used rolled quinoa instead of the rolled oats.

Low FODMAP Portion

  • Serving Size: 1 bowl of oats

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

Pin It on Pinterest

Share This