Strawberry Cream Oatmeal (Low FODMAP)

Oatmeal is a very healthful breakfast option but I think sometimes it can have a bad reputation for being bland and mushy. Not this recipe! The juicy strawberries bring a bright flavor that is complimented by the cream. This creates a very satisfying breakfast option that is good for you too!

Ingredients

1/2 cup oats

There are two options for oats here: you can use old-fashioned oats, which will give you a firmer texture, or instant oats for a softer texture. They are both whole grains which gives you the benefit of vitamins, minerals and fiber. 

1/2 cup almond milk (or milk of your choice)

I find using almond milk adds another delicious flavor element to this dish. The almond flavor, oats and strawberry flavors go well together. You are welcome to use whatever type of milk you prefer. 

1/2 cup water

Water is an essential ingredient for cooking the oats!

Pinch of salt

This small amount of salt is important for flavor. 

1/2 cup diced or sliced strawberries (about 3 medium strawberries)

Strawberries have many vitamins and minerals, especially potassium and vitamin C (1). Potassium is important for kidney and heart health, as well as muscle and nerve function (2). Vitamin C is an antioxidant which means it helps to reduce inflammation in the body thus promoting good health (3). Monash FODMAP app reports a low FODMAP serving of strawberries is 5 medium strawberries (or 2.29 ounces). 

1 tablespoon whipping cream

The cream in this recipe really makes a big difference on flavor. You miss it if it’s left out!

2 teaspoons maple syrup

The role of this ingredient is to sweeten the flavor. Maple syrup is a low FODMAP sweetener at a serving size of 2 tablespoons. 

1/8 teaspoon vanilla

Vanilla adds an important flavor note. I love tasting the subtle hint it provides!

Preparation instructions

There are two methods that you can use to prepare this recipe:

Method 1 (preferred):

Prepare the base of the oatmeal in a bowl in the microwave. I do this by adding the oats, milk, water, and salt in a bowl and microwaving for 1 minute. Then add the strawberries, maple syrup, cream and vanilla. I prefer this method because I like the flavor of the fresh strawberries. This method is quicker and requires less dishes. 

Method 2:

The alternate method would be to add all the ingredients into a bowl and microwave for 1 minute (or a little longer if you prefer your strawberries cooked). 

Stovetop Option:

You also have the option of preparing this recipe on the stovetop. Simply add the ingredients to a sauce pan, bring to a boil, then remove from heat and enjoy!

Recipe

References

1. FoodData Central. Strawberries, raw. USDA Agricultural Research Service. https://fdc.nal.usda.gov/food-details/2346409/nutrients. Published October 28, 2022. Accessed April 26, 2025. 

2. National Institutes of Health. Potassium fact sheet for consumers. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/Potassium-Consumer/. Updated March, 22, 2021. Accessed April 26, 2025. 

3. National Institutes of Health. Vitamin C fact sheet for consumers. NIH Office of Dietary Supplements. https://ods.od.nih.gov/factsheets/VitaminC-Consumer/. Updated March 22, 2021. Accessed April 26, 2025.