Raspberry Coconut Overnight Oats

Meal prep doesn’t have to be complicated when you’re managing IBS. This raspberry coconut overnight oats recipe gives you a delicious, gut-friendly breakfast ready when you wake up. You’ll combine simple low FODMAP ingredients in under 5 minutes, then let the fridge do the work overnight. Perfect for busy mornings when cooking feels impossible.

This recipe works for beginners with no cooking experience. You’ll need about 5 minutes of active preparation time, plus overnight refrigeration. The oats will be ready to eat after at least 4 hours in the fridge, though overnight works best.

You’ll need a jar with a lid, measuring cups, and a spoon. All ingredients are FODMAP-friendly and available at most supermarkets. This guide includes substitution options for different dietary preferences.

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Why raspberry coconut overnight oats work for IBS

Oats are naturally gentle on sensitive stomachs when you choose the right portion size. A half-cup serving of rolled oats stays within low FODMAP guidelines, providing soluble fibre that supports digestive health without triggering symptoms. The overnight soaking process makes them even easier to digest because the oats soften and break down before you eat them.

Coconut milk adds creamy texture without the lactose found in dairy milk. We use canned coconut milk that’s naturally low FODMAP in appropriate amounts. The healthy fats help you feel satisfied through the morning and slow down digestion in a good way, preventing blood sugar spikes.

Raspberries bring natural sweetness and colour while staying FODMAP-friendly. Fresh or frozen raspberries work equally well, and they’re packed with antioxidants that support overall health. The raspberry-coconut combination tastes indulgent but won’t upset your stomach like many breakfast options do.

Preparing breakfast the night before removes morning stress. You’ll have a ready-to-eat meal waiting in your fridge, which helps you stick to your low FODMAP plan even on rushed mornings. This consistency matters when you’re managing IBS symptoms.

Gather your low FODMAP ingredients and tools

You’ll need these ingredients for one serving:

50g rolled oats (gluten free if needed)
120ml canned coconut milk
60ml water or additional coconut milk
1 tablespoon maple syrup
1 tablespoon chia seeds
60g fresh or frozen raspberries
2 tablespoons shredded coconut or coconut flakes
Pinch of salt

Required kitchen tools include a 350ml jar with a tight-fitting lid, measuring cups and spoons, and a regular spoon for mixing. A glass jar works best because you can see the pretty layers, but any container with a lid will do the job.

Substitution options give you flexibility. Swap maple syrup for rice malt syrup if you prefer a different sweetness level. Use all coconut milk instead of water for extra creaminess, or use all water for a lighter version. Replace chia seeds with ground flaxseed if that’s what you have available. Blueberries or strawberries (maximum 5 medium strawberries) work instead of raspberries.

Make sure your oats are certified gluten free if you’re sensitive to gluten contamination. Regular oats are naturally gluten free but often processed in facilities that handle wheat.

Prepare your overnight oats base in 5 minutes

Add the rolled oats to your jar. Pour in the coconut milk and water, making sure all the oats get wet. The liquid should just cover the oats with a little extra on top.

Stir in the maple syrup and pinch of salt. Mix everything together with your spoon, scraping the bottom and sides of the jar. You want even distribution so every bite tastes balanced. This takes about 30 seconds of stirring.

Add the chia seeds and stir again. The chia seeds will absorb liquid and create a pudding-like texture. They also add extra fibre and omega-3 fatty acids. Stir for another 15 seconds to prevent clumping.

The ratio matters for good texture. You’re using roughly 1 part oats to 1.5 parts liquid. Too much liquid makes soggy oats, while too little leaves them dry and chewy. If you prefer thicker oats, reduce the water by 2 tablespoons. For thinner oats, add an extra splash of coconut milk.

Success check: Your mixture should look like wet oatmeal before cooking. The oats will absorb most of the liquid overnight and expand to nearly double their dry volume.

Layer raspberries and coconut for maximum flavour

Add half the raspberries now, gently pressing them into the oat mixture. If you’re using frozen raspberries, don’t thaw them first. They’ll defrost overnight and release their juices into the oats, creating natural pink swirls.

Sprinkle half the shredded coconut on top of the raspberries. This creates a middle layer that adds texture contrast. The coconut will soften slightly but still maintain some bite.

Save the remaining raspberries and coconut for morning topping. Adding them fresh right before eating gives you different textures in one bowl. The overnight raspberries become soft and jammy, while the fresh ones stay firm and bright.

For visual appeal, try layering in a clear jar. Place some oat mixture at the bottom, add raspberries and coconut, then top with more oat mixture. Repeat if your jar is tall enough. You’ll see pretty stripes when you look through the glass.

Seal the jar tightly with the lid. Give it a final gentle shake to settle everything. Place it in the fridge for at least 4 hours, though 8 to 12 hours works best. The oats need time to absorb the liquid and soften completely.

Store and customize your breakfast meal prep

Keep your overnight oats in the fridge for up to 5 days. The texture stays good throughout this time, making them perfect for weekly meal prep. Prepare 3 to 5 jars on Sunday night and you’re set for the work week.

Store each serving in its own sealed container. Don’t mix everything in one big batch because the oats continue absorbing liquid over time. Individual portions maintain better texture and make grab-and-go mornings easier.

Add fresh toppings right before eating. Top with the reserved raspberries and coconut, plus any extras you like. A tablespoon of low FODMAP nuts (such as walnuts or pecans) adds crunch. A drizzle of extra maple syrup increases sweetness if needed.

Batch preparation strategy: Line up your jars and add oats to all of them. Then move through each ingredient, adding it to every jar assembly-line style. This method cuts your prep time in half compared to making each jar individually.

Try these FODMAP-friendly variations: Replace raspberries with blueberries (maximum 40g per serving) for a different berry flavour. Use sliced banana (half a firm banana stays low FODMAP) instead of berries. Add a tablespoon of natural peanut butter for protein. Mix in a quarter teaspoon of vanilla extract or cinnamon for extra flavour without extra FODMAPs.

Temperature preference matters. Some people love cold overnight oats straight from the fridge. Others prefer warming them in the microwave for 60 to 90 seconds. Both ways work perfectly, so choose what feels good for your stomach.

The oats will thicken as they sit. If they seem too thick after a few days, stir in a splash of coconut milk or water to loosen them up. This brings back the creamy consistency.

You’ve now got a reliable healthy breakfast recipe that supports your digestive health. These dairy free overnight oats prove that FODMAP friendly breakfast options can taste amazing while keeping your symptoms under control. The meal prep breakfast approach saves time and reduces morning stress, helping you maintain your low FODMAP diet even during busy weeks.