Low FODMAP Raspberry Vanilla Chia Pudding

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.

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 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.

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 60 grams or 30 berries. US berries tend to be larger, and I have consistently found 60 grams to be about 15-20 berries. 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.

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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