Strawberry Banana Oat Porridge (Lactose-Free)
By the QuiteRecipes team (Jamy & Kaïna) | Food Service Professional, Early Childhood Expert & Parents
A gentle, comforting porridge of rolled oats in lactose-free milk with strawberries and a small banana — low FODMAP, easy on the gut, and ready in 15 minutes.
The kind of breakfast that asks nothing of your stomach first thing: rolled oats, lactose-free milk, strawberries, and the green end of a banana. It's low FODMAP, cooks in a single saucepan, and tastes like a soft, warm hug in a bowl.
🥄 Ingredients
- 🫗 1/2 cup (50g) rolled oats
- 🫗 1 cup (250ml) lactose-free milk (or water)
- 🫗 1/2 small ripe banana (about 60g), slightly firm
- 🫗 4 strawberries (80g), hulled and sliced
- 🫗 1/2 teaspoon ground cinnamon
- 🫗 1 teaspoon maple syrup (optional)
Nutrition Facts*
*Nutritional information is an estimate and may vary based on ingredients, brands and portion sizes. Values are provided per serving.
👨🍳 Instructions
Combine the oats and lactose-free milk in a small saucepan over medium heat.
Add the cinnamon and bring to a gentle simmer.
Cook 5–7 minutes, stirring often, until the oats are creamy and tender.
Slice the banana half and fold in with the strawberries for the last minute so they warm through.
Pour into a bowl and drizzle with maple syrup if you want it sweeter. Serve warm.
⚠️ Common Mistakes
- ✕
Using a fully ripe, soft, speckled banana every day — switch to a firmer one.
- ✕
Letting the stove heat run high enough to scorch the milk.
- ✕
Adding the fruit too early so it melts into mush.
🔄 Variations
Blueberries instead of strawberries for another low-FODMAP berry option.
A spoonful of peanut butter stirred in adds protein and stays low FODMAP.
Ground cardamom or nutmeg alongside the cinnamon.
🧊 Storage
- 📦
Best eaten fresh; leftovers reheat with an extra splash of milk the next day.
- 📦
Cooked porridge keeps 24 hours in the fridge.
💡 Chef Tips
Tip 1: Ripe banana is higher in FODMAPs than slightly green — the firmer end of the banana is the gut-friendly end.
Tip 2: Stir constantly once it simmers; oats catch quickly.
Tip 3: Strawberries are a low-FODMAP berry: keep the portion to about 5–6 berries.
Tip 4: Meal-prep the oat mix dry; add the milk fresh each morning.
❓ FAQ
Is this strictly low FODMAP? Rolled oats, lactose-free milk, strawberries, and a small banana are all in the low-FODMAP routine; skip the maple syrup or use a low-FODMAP sweetener in phase 1.
Do I have to use lactose-free milk? For the elimination phase, yes — regular milk's lactose is a high-FODMAP sugar.
How much banana is safe? About half a small, firmer banana per serving keeps fructans and polyols comfortable.
🔗 Related Recipes
About the Authors
This recipe and guide was developed, tested, and approved in our home kitchen and daily life. Jamy is a retired Food Service District Manager and Early Childhood Program Manager who spent his career overseeing multi-site restaurant operations, large-scale culinary production, and daycare menu management. Kaïna brings the ultimate real-world test: making sure it brings ease and joy to our kids on a busy weeknight.
Read more about our professional background and philosophy →