I am a huge fan of Instagram and found this recipe for microwave oatmeal bread courtesy of Joy Bauer on her Instagram feed yesterday. The recipe calls for 1/4 cup oatmeal—just at the FODMAP cut off amount.
I topped my oatmeal bread with frozen berries that I warmed up, a few sliced almonds (less than 1 tablespoon) and all-natural peanut butter. I only had mixed berries with blackberries in my freezer…which do contain sorbitol. NOTE to FODMAPers –be sure to top with suitable low FODMAP fruit! Sliced bananas and peanut butter would pair nice with this bread too!
The simple oat bread without the yummy toppings looks like this:
You can see some of the egg white that didn’t get mixed in as well as maybe it should have…oops! 😉 But I love that this recipe includes a little protein boost from the egg white.
Mix up quick oats, egg white, cinnamon, vanilla, baking powder, maple syrup, and a little brown rice flour. I bet a little shredded coconut would be a nice touch too! And microwave for the quickest ready to eat breakfast bread ever. LOVE, LOVE this recipe. I hope you do too!
Ingredients
- 1/4 cup quick oats
- 1 tablespoon brown rice flour
- 1 egg white
- 1 teaspoon pure maple syrup
- 1/4 teaspoon vanilla
- 1/4 teaspoon baking powder
- 1/4 teaspoon cinnamon
Instructions
- In medium, microwave safe mixing bowl mix all the ingredients.
- Press the mixture into the bottom of the bowl firmly.
- Microwave for 1 minute.
- Take a butter knife to loosen bread from bowl.
- Top as desired.
Sherry
I don’t have brown rice flour but I bought a few of the other low FODMAP ones and I’ll try it out!
Bonnie
I made these for breakfast two days in a row. They are very good! I may make a bunch and freeze them. What I don’t understand is the portion limits. If I eat one for breakfast, does that mean I cannot have any more oatmeal that day? And what about chocolate chips. If I were to throw’s 2 tablespoons of chocolate chips in there, does that mean I cannot have 2 tablespoons of chocolate chips later in the afternoon? Do you know when I’m trying to ask? I just don’t know how long I have to wait before eating the same food again. Thank you so much.
katescarlata
Ideally–it would be about 3 hours between eating the same food again. So you could have oatmeal for breakfast, lunch and dinner….but this would not be desirable–as variety in the diet is important—but just to give you an idea.
Kathy
Looks great, going to give this a go. Thanks
Karen Lippman
Made it for my entire family today-even those that are not on the diet. Everyone loved it! Thanks!
katescarlata
Yay!
Mellie
You mentioned a 1/4c limit on the oats. To be sure, are oats considered a “limited” food, like almonds and grapes? Or is a limit set if the oats aren’t certified gluten-free?
I recently started eating oats again and I’m having some symptoms. I’m eating 1/2c at each time. So I’m trying to sort out the symptoms.
This recipe looks great, thanks!
katescarlata
Mellie–oats regular or gluten free have fructans and GOS -so should be limited to 1/4 cup dry (1/2 cup cooked) per sitting.
Emily
Thank you for this recipe! I have also experimented with a savory version, which turned out fantastic! I swapped salt for the vanilla, parsley for the cinnamon, and left out the maple syrup. I also used 1.5 tbsp nutritional yeast (FODMAP status unknown, but I tolerate it just fine) instead of the rice flour. I made a depression in the center of my “bread” before microwaving and put the reserved egg yolk in it. After microwaving, the yolk was still soft enough to spread on top of the bread — delicious!!
katescarlata
Oh…sounds great!! Thanks for sharing Emily!