Low FODMAP Chia Seed Pudding Recipe

This creamy Low FODMAP Chia Seed Pudding is made with nutrient-dense chia seeds, smooth lactose-free milk (or almond milk), pure maple syrup, and a splash of vanilla extract. The result is a rich, velvety treat with a delightful tapioca-like texture that is naturally gluten-free and easy to digest. It makes a perfect make-ahead breakfast for busy mornings or a healthy afternoon snack, serving 2 people.

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Low FODMAP Chia Seed Pudding Ingredients

For the Pudding:

• 4 tablespoons chia seeds (black or white)
• 1 ½ cups lactose-free milk or unsweetened almond milk
• 2 tablespoons pure maple syrup
• 1 teaspoon pure vanilla extract
• 1 small pinch salt

Optional Toppings (Keep portions within safe limits):

• 3–4 medium strawberries, sliced
• 2 tablespoons blueberries
• ½ kiwi, sliced
• 1 tablespoon chopped walnuts
• 1 tablespoon shredded unsweetened coconut

How To Make Low FODMAP Chia Seed Pudding

1. Mix the liquids: In a medium bowl or a mason jar, combine the lactose-free milk (or almond milk), maple syrup, vanilla extract, and salt. Whisk until the syrup is fully dissolved.
2. Add the chia seeds: Sprinkle the chia seeds over the liquid mixture. Whisk vigorously for 30–40 seconds. This ensures the seeds are evenly distributed and prevents them from clumping together at the bottom.
3. Let it thicken: Cover the bowl or jar and place it in the refrigerator.
4. Stir again: After 10–15 minutes, take the container out and give it another good stir or shake to break up any clumps that may have formed. This step is crucial for a smooth texture.
5. Chill completely: Return the pudding to the fridge and let it chill for at least 2 hours, or preferably overnight. The seeds will absorb the liquid and thicken into a pudding consistency.
6. Serve: Divide the pudding into two servings. Top with your choice of low FODMAP fruits and nuts just before eating.

Recipe Tips

• The “Second Stir” is Key: Chia seeds have a tendency to sink and stick together immediately after mixing. The second stir after 10 minutes ensures the seeds stay suspended in the liquid, creating a uniform consistency throughout the jar.
• Adjusting Consistency: This recipe uses a ratio of 4 tablespoons of seeds to 1.5 cups of milk for a lighter, looser pudding. If you prefer a very thick, gel-like pudding, reduce the milk to 1 cup.
• Sweetness Control: Maple syrup is low FODMAP, but you can adjust the amount based on your taste. You can also swap it for a little brown sugar or stevia if preferred.
• Batch Prep: This recipe scales easily. You can make a double batch in a large container at the start of the week for easy grab-and-go breakfasts.

What To Serve Low FODMAP Chia Seed Pudding

This pudding is light and refreshing, making it a great base for various toppings. Serve it with a handful of crushed walnuts or macadamia nuts for crunch. For a burst of freshness, top it with the suggested strawberries, blueberries, or kiwi. If you want a warmer element, a sprinkle of cinnamon or nutmeg adds a cozy flavor profile.

How To Store Low FODMAP Chia Seed Pudding Leftovers

• Refrigerate: Store the prepared pudding in an airtight container or jar in the refrigerator for up to 5 days. The texture will remain stable, though it may thicken slightly over time.
• Freeze: Freezing is not recommended for chia pudding as it can alter the texture of the gel, making it watery upon thawing.

Low FODMAP Chia Seed Pudding Nutrition Facts

• Calories: 230 kcal
• Total Fat: 9g
• Saturated Fat: 1g
• Cholesterol: 0mg
• Sodium: 120mg
• Total Carbohydrate: 32g
• Dietary Fiber: 11g
• Sugars: 18g
• Protein: 6g

Frequently Asked Questions

• Is almond milk low FODMAP? Yes, almond milk is generally low FODMAP. However, always check the ingredients list to ensure it does not contain high FODMAP additives like inulin (chicory root) or high fructose corn syrup.
• Why did my pudding not thicken? This can happen if the chia seeds are old or if too much liquid was used. If it is still runny after 2 hours, try adding an extra tablespoon of seeds and letting it sit for another hour.
• Can I use other fruits? Yes, but be mindful of FODMAP content. Firm bananas (no brown spots) and raspberries are also safe options in moderate serving sizes. Avoid high FODMAP fruits like apples, pears, and ripe peaches.

Try More Recipes:

• Low FODMAP Breakfast Smoothie Recipe
• Low FODMAP Berry Smoothie Recipe
• Low FODMAP Carrot Muffins Recipe