Low FODMAP Raspberry Vanilla Chia Pudding

This Low FODMAP Raspberry Vanilla Chia Pudding is an easy make-ahead breakfast or snack that's IBS-friendly and naturally dairy-free. Just 6 ingredients and no cooking required.

Chia pudding is made by mixing chia seeds with a liquid and letting it sit for a few hours. The seeds swell up and absorb the liquid, creating a thick, pudding-like texture. It's one of the easiest low FODMAP recipes to meal prep, and with 10 grams of fiber per serving, it actually keeps you full.

This version uses a simple vanilla-maple base with macadamia milk. Fresh raspberries add a pop of color and flavor, and chopped macadamia nuts give it some crunch. The whole thing comes together in about 5 minutes of active time, then the fridge does the rest.

Shopping List

To make 4 servings of this low FODMAP chia pudding, add these ingredients to your shopping list:

• Low FODMAP milk - 2 cups (I use macadamia milk or almond milk)
• Pure maple syrup - 2 tablespoons
• Vanilla extract - ½ teaspoon
• Chia seeds - ½ cup
• Raspberries - 1 cup (120 grams)
• Macadamia nuts - 12 nuts (28 grams) or about ¼ cup

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.

Low FODMAP Milk: Some examples include lactose-free cow's milk, or plant-based alternatives like almond, coconut, hemp, or macadamia. Serving sizes vary. Please refer to the Monash FODMAP app for more info.

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.

Almond milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Almond Breeze unsweetened almond milk.

Macadamia milk is low FODMAP in servings of 1 cup (250 mL) or 240 grams. My go-to is Milkadamia unsweetened macadamia milk.

Chia seeds (black or white) have a low FODMAP serving size of 2 tablespoons (30 grams). Larger servings contain high amounts of fructans.

Raspberries are low FODMAP in servings of ⅓ cup or 58 grams. Larger servings contain moderate to high amounts of excess fructose.

Macadamia nuts are low FODMAP in servings of 15 nuts (30 grams). Larger servings (>2 cups) contain moderate to high amounts of the FODMAP, fructan.

Instructions

To make these low FODMAP chia puddings, simply:

Step 1: Whisk together macadamia milk, maple syrup, and vanilla extract. Stir in chia seeds.

Step 2: Divide mixture between four jars or ramekins. Cover and refrigerate for at least four hours, or until a pudding-like consistency is achieved. I usually refrigerate these overnight.

Serve each pudding with 10 raspberries and 1 tablespoon chopped macadamia nuts.

Substitutions

Swap the fruit:

Use the chia seed pudding base for your favorite low FODMAP fruit. Pineapple, kiwi, or blueberries also have low FODMAP servings.

Pineapple: A low FODMAP serving is 1 cup or 140 grams of pineapple. Larger servings contain higher amounts of fructan.

Kiwi (or kiwifruit) is low FODMAP in servings of 2 small fruit, or 150 grams. Larger servings contain higher amounts of the FODMAP, fructan.

Blueberries are low FODMAP in servings up to 1 cup (125 grams) and remain low FODMAP even in larger amounts. This is a change from earlier Monash University data, which listed a much smaller low FODMAP serving size, so you may still come across outdated information.

Add a little chocolate:

I love to add a sprinkle of mini dark chocolate chips for a sweet treat to start my day.

Dark chocolate: According to Monash University, dark chocolate is low FODMAP in servings of up to 30 grams. If dark chocolate contains milk, larger servings may contain higher amounts of the FODMAP lactose. Enjoy Life Dark Chocolate Morsels are a lactose-free option and were previously laboratory-tested and certified low FODMAP by the FODMAP Friendly Food Program. While they no longer participate in the program, the ingredient list has remained the same.

Similar recipes

• Low FODMAP Raspberry Chia Jam
• Low FODMAP Chocolate-Dipped Figs (yep, figs can be low FODMAP 😀)
• Low FODMAP Dark Chocolate Blueberry Mac Nut Clusters

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