Low FODMAP Coconut Chia Pudding with Cantaloupe

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

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. 

Ingredients

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 certain ingredients that are either frequently asked about or that 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.

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.

Similar recipes

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

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