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Home » Low FODMAP Recipes

Low FODMAP Raspberry Vanilla Chia Pudding

Published: Apr 19, 2017 · Updated: Oct 28, 2020 by Em Schwartz, MS, RDN

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This 6-ingredient Low FODMAP Raspberry Vanilla Chia Pudding features a low FODMAP amount of raspberries and is packed with fiber, healthy fats, and plant-based protein. Enjoy it for breakfast or as a filling snack.

Two bowls filled with low FODMAP raspberry vanilla chia pudding

Chia pudding is made when chia seeds are mixed with a liquid and allowed to sit for a couple of hours. Over time, the chia seeds swell up and absorb the liquid, resulting in a pudding-like texture.

This 6-ingredient Low FODMAP Raspberry Vanilla Chia Pudding features a vanilla-maple chia pudding base. Low FODMAP amounts of raspberries add a pop of color, while chopped macadamia nuts add a bit of crunch.

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 - 40 berries (120 grams) or about 1 cup
  • 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.

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 have a low FODMAP serving of 2 tablespoons or 24 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 fructans. 

Macadamia nuts contain minimal FODMAPs according to Monash University. A suggested serving size is 1.5 ounces or about 20 nuts.

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.

Side shot of two cups filled with vanilla chia pudding topped with fresh raspberries and macadamia nuts.

Substitutions

  • Swap the fruit: Sliced strawberries are a FODMAP-free option. Pineapple and blueberries also have low FODMAP servings.
  • Add a little chocolate: Enjoy Life Mini Chocolate Chips are low FODMAP certified by the FODMAP Friendly Food Program. Add a little sprinkle of mini chocolate chips or sub in place of the macadamia nuts.

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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Recipe

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Low FODMAP Raspberry Vanilla Chia Pudding


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5 from 1 review

  • Author: Em Schwartz, MS, RDN
  • Total Time: 4 hours 10 minutes
  • Yield: 4 1x
  • Diet: Low Lactose
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Description

Yum! Yum! Yum! This Low FODMAP Raspberry Vanilla Chia Pudding is pretty, easy and scrumptious! Enjoy this low FODMAP recipe with breakfast, as a snack or dessert!


Ingredients

Scale
  • 2 cups low FODMAP milk (I use macadamia milk or almond milk)
  • 2 tablespoons maple syrup
  • ½ teaspoon vanilla extract
  • ½ cup chia seeds
  • 40 berries (120 grams) or about 1 cup, divided
  • 12 macadamia nuts, chopped (about ¼ cup), divided

Instructions

  1. Whisk together macadamia milk, maple syrup, and vanilla extract. Stir in chia seeds.
  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 them overnight.
  3. Serve each pudding cold with 10 raspberries and 1 tablespoon chopped macadamia nuts.
  • Prep Time: 10 minutes
  • Cook Time: 0 minutes
  • Category: Dessert
  • Method: Refrigerator
  • Cuisine: American, Low FODMAP

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Looking down at a cup filled with chia pudding and topped with fresh raspberries and macadamia nuts. A black text overlay reads "Low FODMAP Raspberry Vanilla Chia Pudding"
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Comments

  1. Lacy says

    October 26, 2024 at 8:55 am

    Hi! Wondering how long these keep in the fridge?

    Reply
    • Em Schwartz, MS, RDN says

      October 28, 2024 at 11:09 am

      Hi Lacy, If stored in a sealed container, the chia pudding can last for up to five days in the fridge. I'd add the raspberries (or other fruit) at mealtime. -Emily

      Reply
  2. Julie says

    August 22, 2024 at 11:15 pm

    Great recipe. I topped it with strawberries and mixed seeds and berries. Tastes like heaven.

    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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