Yum

A pudding so simple and nutritious that it can easily be enjoyed for breakfast or dessert.  Chia pudding has the texture of tapioca, subtle sweetness of maple, and is enhanced with your favorite fruit and nut butter toppings.

Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

When it comes to food, I totally go through phases.  Of course, there are foods that will never get old to me (peanut butter, oatmeal, bananas, lettuce, spinach….) but there are some that come on strong from time to time and then tend to fizzle.

Chia seeds are one of those foods for me.

Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

I love chia seeds because of their amazing ability to soak up liquids.  That makes them wonderful for making chia pudding (a dessert/treat with tapioca-like consistency), making chia jam, and replacing eggs in baking.

Chia seeds come from a plant in the mint family, are a great source of omega 3 fatty acids, fiber, protein, zinc, magnesium, calcium, and iron.  There isn’t a ton of research out there right now discussing the benefits of chia seeds, but this is something researchers are working on.

A two tablespoon serving is considered low FODMAP, they are naturally gluten free and fit into most eating styles.

Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

So, what’s in the pudding?

  • Chia seeds
  • Flax meal
  • Almond milk (or the milk of your choice)
  • Vanilla extract
  • Maple syrup
  • Toppings

I love topping mine with sliced banana, nut butter, frozen fruit or cacao nibs…but seriously the options are endless.

Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

Chia pudding is a delicious dessert, snack or even breakfast.  Especially with the toppings, I find chia pudding to be extremely filling so Brian and I like to eat it on days when we get up early to go to the mountains.  One thing to note:  If you are having this chia pudding as a meal, consider enjoying the entire recipe rather than dividing it by 2.

Breakfast, snack, dessert? You name it with this healthy and delicious chia pudding! Click To Tweet

If you give this recipe a try, tag me on instagram with #trebleinthekitchen so I can see your pudding pics!

Print
Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

Chia Pudding


  • Author: Tara | Treble in the Kitchen
  • Prep Time: 2 mins
  • Cook Time: 3 hours
  • Total Time: 3 hours 2 mins
  • Yield: 2 servings 1x

Description

A pudding so simple and nutritious that it can easily be enjoyed for breakfast or dessert. Chia pudding has the texture of tapioca, subtle sweetness of maple, and is enhanced with your favorite fruit and nut butter toppings.


Scale

Ingredients

  • 3 Tbsp chia seeds
  • 1 Tbsp flax meal
  • 1 cup unsweetened almond milk (or milk of your choice)
  • 1/2 tsp vanilla extract
  • 1 1/2 tsp maple syrup
  • Toppings, optional (nuts, nut butter, cacao nibs, frozen fruit, banana)

Instructions

  1. Place the chia, flax meal, almond milk, vanilla, and maple syrup in a bowl. Stir until combined.
  2. Cover and place in the refrigerator for 3+ hours.
  3. Top with desired toppings and enjoy!

Notes

*This recipe was not tested for FODMAP content. According to the Monash University app 2 Tbsp of chia seeds are considered to be low in FODMAPs.
1 Tbsp of flax is considered high FODMAP, but they do have the green light in the Monash app. The 1/2 Tbsp serving in this recipe may be ok for you, or you may want to omit and replace with 1 Tbsp chia seed to stay within the 2 Tbsp chia seed recommended guideline.
**Nutrition information calculated without toppings.

  • Category: low fodmap, vegan, gluten free, grain free, dairy free, paleo
  • Cuisine: dessert, snack, breakfast

Nutrition

  • Serving Size: 1/2 recipe
  • Calories: 128
  • Sugar: 4 g
  • Sodium: 81 mg
  • Fat: 8 g
  • Carbohydrates: 13 g
  • Protein: 6 g

Chia Pudding - low FODMAP, vegan, paleo, dairy free, gluten free

Looking for more recipes like this? 

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Blended 5 Ingredient Chocolate Chia Pudding via Treble in the Kitchen

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Pumpkin Overnight Oats from Treble in the Kitchen

Wild Blueberry Cacao Smoothie Bowl

Wild Blueberry Cacao Smoothie Bowl from Treble in the Kitchen

Question of the Day:

  • What are foods that you will NEVER get sick of?

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    • Thanks, Joyce! I do share quite a few low FODMAP recipes because of the diet that I follow 🙂 Let me know if you have questions!

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