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DIY Power Oatmeal Mix #glutenfree #dairyfree #lowfodmap #breakfast #tararochfordnutrition

DIY Power Oatmeal Mix

  • Author: Tara Deal Rochford
  • Total Time: 5 minutes
  • Yield: 9 1/3 cup servings 1x


A simple recipe for DIY Power Oatmeal Mix, the perfect mix to have on hand for a nutritious hot oatmeal breakfast or overnight oats. This mix tastes great both ways!



2 cups quick oats (for quicker cooking)

½ cup quinoa flakes

2 tablespoons chia seeds (great source of omega 3 fatty acids, calcium, and iron

2 tablespoons flax meal

2 tablespoons sliced almonds

1 tablespoon ground cinnamon

¼ teaspoon salt


To make the packets:

Combine all ingredients in a large mixing bowl and stir to combine. 

Store in an airtight container in a cool, dry place or divide into 9 packets/zipper top bags with ⅓ cup in each. 

To make a single serving hot:

1/3 cup of mix (1 packet)

2/3 cup water

½ mashed banana, optional

Toppings: nut or seed butter, hemp seeds, pumpkin seeds or walnuts, fresh or frozen fruit, anything that sounds delicious

For a single serving use 1 part oats with 2 parts water (example, 1/3 cup of mix and 2/3 cup of water). 

To make, bring the water to a boil over high heat. Stir in the oats, then reduce the heat to low and cook uncovered, stirring occasionally allowing the oats to thicken.  This will take about 5 minutes.

To make a single serving cold (overnight oats): 

½ mashed banana

⅓ cup of mix (1 packet)

⅔ cup of milk of your choice, such as unsweetened almond milk, Ripple pea milk, Kefir, or oat milk

1 teaspoon maple syrup, or sweetener of choice

Smash the banana in a container you can seal. 

Mix in the oat mixture, milk of choice, and maple syrup. Stir to combine, cover and store in the fridge for at least one hour or overnight. Remove the lid and top with desired toppings.


This recipe has not been tested for FODMAP content, but all ingredients are used in low FODMAP amounts according to the Monash University app. 

  • Prep Time: 5 minutes
  • Category: breakfast
  • Method: stove top, fridge
  • Cuisine: american


  • Serving Size: 1/3 cup of mix
  • Calories: 224
  • Fat: 6.4 g
  • Carbohydrates: 34.8 g
  • Fiber: 7.8 g
  • Protein: 8.0 g

Keywords: oats, power oats, oatmeal, power oatmeal, oatmeal mix