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Home » Breakfast

Low FODMAP Coconut Chia Pudding with Cantaloupe

Published: Aug 9, 2018 · Updated: Sep 22, 2020 by Em Schwartz, MS, RDN

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This 5-ingredient Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is a yummy, plant-based breakfast or dessert.

Two bowls of coconut chia pudding topped with blueberries and cantaloupe

While completing yoga teacher training, we were lucky to have a fantastic on-site cafe called Ginger and Jamu. Ginger and Jamu's menu featured lots of colorful dishes full of fresh, local ingredients. It was challenging to decide what to eat because everything looked so good.

This Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is my twist on a Ginger and Jamu dish. Their yummy coconut chia pudding was topped with papaya and dragon fruit. 

It was excellent (and likely FODMAP-friendly), but not super practical for this small-town Minnesotan to recreate regularly. Instead, I decided to feature two Midwest summer staples: cantaloupe and blueberries. 

A wooden bowl filled with low FODMAP coconut chia pudding and topped with diced cantaloupe and blueberries.

Shopping List

To make this low FODMAP chia pudding, add these ingredients to your shopping list:

  • Canned coconut milk - ⅓ cup
  • Chia seeds - 2 tablespoons
  • Maple syrup - 1 teaspoon
  • Cantaloupe - ¼ cup diced 
  • Blueberries - 10 berries

Optional garnish: fresh mint leaves

Low FODMAP notes

In this section, I share information for ingredients that are either frequently asked about or have suggested serving sizes to remain low FODMAP. We each have unique tolerance levels and nutritional needs. Please listen to your body (and, if possible, work with a FODMAP-trained dietitian) to determine what is best for you. For more low FODMAP serving size info, please refer to the Monash FODMAP app and FODMAP Friendly website or app.

Blueberries are low FODMAP in servings of a heaping ¼ cup or 40 grams. Larger servings contain higher levels of fructans. have been retested! The suggested low FODMAP serving is 1 cup or 125 grams.

Canned coconut milk: A low FODMAP serving for canned coconut milk is ¼ cup or 60 grams. Larger servings contain higher amounts of sorbitol.

Cantaloupe is low FODMAP in servings up to ¾ cup or 120 grams. Larger servings contain higher levels of fructans.

Chia seeds have a low FODMAP serving of 2 tablespoons or 24 grams. Larger servings contain high amounts of fructans.

Maple syrup: A low FODMAP serving is 2 tablespoons or 50 grams. Choose 100% or pure maple syrup instead of imitation or pancake syrup as these products are often made with high fructose corn syrup, a high-FODMAP ingredient.

Instructions

To make this coconut chia pudding, simply:

Whisk: In a small bowl, whisk together coconut milk, water, chia seeds, and maple syrup until well mixed.

Refrigerate: Cover and refrigerate until a gel-like mixture has formed, at least 2 hours. I recommend stirring the mixture after about an hour in the fridge to redistribute the chia seeds as they tend to settle to the bottom.

Serve pudding chilled and topped with diced cantaloupe, blueberries, and optional mint leaves.

A bowl of chia pudding topped with diced cantaloupe, blueberries, and small mint leaves.

Similar recipes

  • Low FODMAP Raspberry Vanilla Chia Pudding
  • Low FODMAP Chocolate Strawberry Overnight Oats
  • Low FODMAP Raspberry Chia Jam
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Recipe

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A bowl of chia pudding

Low FODMAP Coconut Chia Pudding with Cantaloupe


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  • Author: Em Schwartz, MS, RDN
  • Total Time: 2 hours and 5 minutes
  • Yield: 1 1x
  • Diet: Low Lactose
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Description

Delicious and decadent, this Low FODMAP Coconut Chia Pudding with Cantaloupe and Blueberries is a yummy, plant-based breakfast or dessert.


Ingredients

Scale
  • ⅓ cup (80 grams) canned coconut milk
  • ¼ cup water
  • 2 tablespoons (24 grams) chia seeds
  • 1 teaspoon (8 grams) maple syrup
  • ¼ cup (45 grams) diced cantaloupe
  • 10 (20 grams) blueberries 

Optional garnish: fresh mint leaves


Instructions

  1. In a small bowl, whisk together coconut milk, water, chia seeds, and maple syrup until well mixed.

  2. Cover and refrigerate until a gel-like mixture has formed, at least 2 hours. I recommend stirring the mixture after about an hour in the fridge to redistribute the chia seeds as they tend to settle to the bottom.
  3. Serve pudding chilled and topped with diced cantaloupe, blueberries, and optional mint leaves.

Notes

Low FODMAP Serving: One serving (1 recipe) features low FODMAP amounts of ingredients. Individual tolerance may vary. For more information on specific ingredients, please refer to the Monash FODMAP app, or check out the "Low FODMAP Notes" section in the blog post (above the recipe).

  • Prep Time: 5 minutes
  • Category: Breakfast
  • Method: No Cook
  • Cuisine: American

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Comments

  1. LynnAnn says

    July 17, 2021 at 8:43 pm

    How much water?!? It isn't listed. 😓

    Reply
    • Em Schwartz, MS, RDN says

      July 18, 2021 at 7:01 pm

      Hi LynnAnn, it's a ¼ cup water. You can find it listed in the recipe card at the bottom of the post. 🙂

      Reply
  2. Tracy says

    August 08, 2020 at 10:24 pm

    Do you mix the water in with step 1?

    Reply
    • Em Schwartz, MS, RDN says

      August 09, 2020 at 4:39 pm

      Whoops! Yes, the water is added in Step 1. The recipe is now updated.

      Reply

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Hi! I'm Emily, the dietitian behind Fun Without Fodmaps

Hey! I'm Emily - a FODMAP-trained Registered Dietitian living with IBS. I love creating easy low FODMAP recipes for you (and me)!

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