Steel Cut Overnight Oats are very simple, will keep you full for hours, and have a naturally sweet flavor thanks to bananas and cinnamon!

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

This post is created as part of a partnership with NOW Foods.

I started my clinical rotations for my Dietetic Internship last week, and while I was extremely nervous going into it I am actually LOVING it!

Right now, I am rotating through a clinic that specializes in Digestive and Liver Disorders (so we talk about FODMAPs!!) and Cystic Fibrosis.  It’s extremely interesting, I face new challenges each day, I am learning so much, and I gain a little more confidence each day as a future registered dietitian.

Because my schedule is pretty tight right now, I am really relying on slow cooker meals, meal prepping lunch components on the weekend and making my breakfast ahead of time.

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

These Steel Cut Overnight Oats were created last week when I was attempting to create a breakfast that would keep me full from breakfast through lunch that I could easily prep ahead (and use up some steel cut oats that I had intended on experimenting with a while ago!).

There are so many different types of oats and oatmeal that it can get a bit overwhelming.

Steel cut oats are also referred to as Scottish or Irish Oats.  According to The Kitchn, the oat groat is cut rather than rolled and flattened (like in rolled oats).  Steel cut oats take longer to cook and have a much chewier texture – especially in this overnight oat recipe.  I really like the chew texture, but I totally understand that it’s all up to personal preference.

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

When making a breakfast that I KNOW will tide me over through lunch I really think about one thing…FIBER!

This recipe packs all of 11 grams in one bowl! The fiber comes from a variety of sources, but the fiber superstars in this recipe are:

  • Steel cut oats – 4g of fiber in 1/4 cup
  • Chia seeds – 2g of fiber in 1 tsp
  • Flax meal – 2g of fiber in 1/4 cup

Fiber slows down the digestion of food – so it keeps you feeling fuller for longer – and it’s recommended for digestive health.

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

In addition to being full of fiber and keeping me full through lunch I also love this recipe because it is totally sweet from the fruit – no added sugar 🙂

If you are looking for a make-ahead breakfast winner…this is it!

Make-ahead breakfast that will keep you full until lunch...Steel Cut Overnight Oats Click To Tweet

If you give this recipe a try, make sure to tag #trebleinthekitchen and @trebleinthekchn on instagram!

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Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

Steel Cut Overnight Oats

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  • Author: Tara | Treble in the Kitchen
  • Total Time: 5 mins
  • Yield: 1 serving 1x


  • 1/2 banana, mashed (if following low FODMAP diet, make sure it is a firm banana)
  • 1/2 cup unsweetened almond milk (any milk should work here, but I only tested almond)
  • 1/4 cup Steel Cut Oats (I used Now Foods brand)
  • 1 tsp chia seeds (I used Now Foods brand)
  • 1 tsp flax meal (I used Now Foods brand)
  • 1/2 tsp vanilla extract
  • 1/2 tsp cinnamon, ground
  • 1/4 cup raspberries, frozen


  1. In a sealable container, combine the mashed banana, almond milk, oats, chia, flax, vanilla, and cinnamon.
  2. Cover and refrigerate overnight.
  3. Just before serving, slightly melt the raspberries and top the overnight oats with the raspberry and liquid from melting (you can do this in the microwave for 20-30 seconds or over the stove until desired consistency).


*Steel cut oats have not been tested for FODMAP content. If you are completing the elimination portion of the low FODMAP diet please be cautious of your portion size and pay attention to symptoms.

  • Prep Time: 5 mins
  • Category: gluten free, vegan, low fodmap, dairy free
  • Cuisine: breakfast


  • Serving Size: 1 bowl
  • Calories: 293
  • Sugar: 11 g
  • Sodium: 91 mg
  • Fat: 6 g
  • Carbohydrates: 50 g
  • Fiber: 11 g
  • Protein: 10 g

Steel Cut Overnight Oats - vegan, gluten free, dairy free, low FODMAP

Question of the Day:

  • Have you started anything new this new year?  How are you adjusting your schedule to fit new things in?

Thank you for the support as I partner with brands I truly trust and believe in.  All opinions are my own.

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    • You could try heating them, but I have not tried that method. Let me know how it turns out! 🙂

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