Low Acid Overnight Oats

This acid reflux-friendly breakfast is made for calm mornings. With a creamy texture, mild cinnamon flavor, and satisfying oats, it’s an easy-to-digest and GERD-safe option. Prep is simple—just mix and soak overnight. Perfect for anyone needing a non-acidic meal that still tastes great.

Ingredients Needed:

• 1 cup (100g) rolled oats: choose certified gluten-free if needed.
• 1.5 cups (375ml) oat milk: or almond milk, both low acid and gentle.
• 2 tablespoons chia seeds or ground flax seeds: for healthy fiber and texture.
• 1/2 teaspoon cinnamon: adds flavor without acid.
• A pinch of vanilla powder: for extra warmth and taste.
• (Optional): 1 tablespoon maple syrup or mashed banana: gentle sweetener to replace lemon juice.

How To Make Low Acid Overnight Oats:

Mix Ingredients: In a bowl or glass jar, clearly combine oats, milk, seeds, cinnamon, vanilla, and sweetener (if using).

Soak Overnight: Cover and place in the fridge for at least 6 hours or overnight.

Serve: Stir well in the morning. Add your favorite reflux-safe toppings like blueberries or sliced bananas.

Recipe Tips:

• Use unsweetened oat or almond milk for best low acid results.
• Avoid citrus or acidic fruits as toppings.
• Let sit longer for a creamier texture.
• Great for meal prep—make 2-3 jars at once.

How to Store & Reheat:

• Room Temperature: Do not leave out for more than 1 hour.
• Fridge: Store in airtight container for up to 4 days.
• Freezer: Not recommended due to texture change.

Nutrition Facts (per serving):

• Calories: ~280
• Sodium: ~50mg
• Protein: 8g
• Fat: 10g
• Carbs: 35g
• Fibre: 7g
• Sugar: 3g

FAQs:

Can you eat overnight oats with acid reflux?
Yes, as long as they are made without acidic ingredients like citrus or yogurt. This recipe is GERD-safe.

What milk is best for low acid overnight oats?
Oat milk and almond milk are both low acid and gentle on the stomach.

Is cinnamon okay for a low acid diet?
Yes, cinnamon is naturally non-acidic and can be used in small amounts.

Can I eat these oats warm?
Yes, gently warm them if preferred. Use a microwave-safe container for 30 seconds.

Are chia seeds low acid?
Yes, chia and flax seeds are alkaline-forming and help digestion.

Try More Recipes:

• Low Acid French Toast
• Low Acid Waffles
• Low Acid Pancakes

Low Acid Overnight Oats

Recipe by Evelyn ReedCourse: BreakfastCuisine: AmericanDifficulty: Easy

Servings

2

servings

Prep time

5

minutes

Cooking timeminutes

Calories

280

kcal

Low Acid Overnight Oats A creamy, soothing, reflux-safe breakfast made with oats, oat milk, and gut-friendly ingredients.

Ingredients

• cup (100g) rolled oats (gluten-free if needed)
  

• 1.5 cups (375ml) oat milk or almond milk
  

• 2 tbsp chia seeds or ground flax seeds
  

• 1/2 tsp cinnamon
  

• A pinch of vanilla powder
  

• (Optional) 1 tbsp maple syrup or mashed banana

Directions

• Mix all ingredients in a bowl or jar.
  
• Cover and refrigerate overnight or at least 6 hours.
  
• Stir and enjoy with reflux-safe toppings.