December 25, 2017
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Many of us remember chia seeds as the origin for the funny clay-potted plants that we used to grow at home as a ‘chia pet’. However, there are some amazingnutritional benefits of consuming this tiny seed.
Check this out…1 tablespoon of chia seeds with only 60 calories contains: 4 g fiber, 3 g protein, 8% daily calcium, 6% daily iron, omega-3 fats and other essential fatty acids and antioxidants. They have been touted to aid digestion, improve skin and hair health, promote energy, and help with weight maintenance. What a superfood!
Chia seeds also have an incredible way of absorbing liquid, so they can act as a thickener in cooking, or be consumed like a pudding. You can watch them swell like magic!
Use low-FODMAP chia pudding as a low-FODMAP dessert, as a low-FODMAP topping for your morning oats, or throw it in a low-FODMAP smoothie! I do all of the above 🙂
Just a hint…start slow with enjoying these powerful seeds as the fiber content may be an adjustment for your body. These are delicious in my low-FODMAP Chai Overnight Oats.
Peruse my blog for over 400 more low-FODMAP recipe ideas. You may also love my low-FODMAP Green Machine Detox Smoothie and low-FODMAP Peanut Butter and Banana Baked Oatmeal Bars.
Be healthy and happy,
Rachel Pauls, MD
Superfood Low-FODMAP Chia Seed Pudding Recipe; Gluten-free, Vegan
Although this recipe has not been lab tested, a single serving should be low-FODMAP based on the ingredients USING AVAILABLE FODMAP DATA AT TIME OF POSTING
Servings 1
Prep time
Set time: 1-2 hours or overnight
Ingredients
- 1/2 cup low-FODMAP milk (such as almond, canned coconut milk or lactose-free milk)
- 2 tablespoons chia seeds, dry
- 1/8 teaspoon vanilla extract, or substitute almond extract, or other desired flavoring
- 1 tablespoon (titrate to taste, a sweetener is optional) maple syrup, sugar or low-FODMAP artificial sweetener of choice (such as sucralose, aspartame or stevia)
- Garnish (optional)
- Low-FODMAP blueberries, strawberries, raspberries, bananas, kiwi, grapes. Check your FODMAP app for appropriate serving sizes
- Low-FODMAP toasted nuts (such as a handful of almonds, pecans, hazelnuts, walnuts, peanuts or pine nuts)
- Low-FODMAP unsweetened shredded coconut
Directions
- Place all ingredients (except garnish) in mason jar or other container and mix well
- Let stand on counter for about 15 minutes, stirring occasionally so seeds don’t clump
- Place jar in the refrigerator for 1-2 hours or overnight to allow seeds to swell
- Enjoy as a snack, or use it to top or stir into oatmeal, or blend into a low-FODMAP smoothie!
Comments Rating4(4 reviews)
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13 Comments
AJ JacobsAugust 29, 2019
Chia seed pudding
My favorite chia pudding recipe of all time! I make this weekly….especially since our son discovered that he loves it too! I make it exactly according to the recipe every time – no need to change a thing. Light and delightful, yet extremely satisfying.
Reply
Rachel Pauls FoodAugust 30, 2019
Awesome AJ! What a super healthy snack for your son and you. These stories make our day 🙂
Reply
KateDecember 3, 2019
Unhappy
I followed the directions to a tee, and after a full 24 hours its literally just milk with chia seeds floating it 👎
Reply
Rachel Pauls FoodDecember 3, 2019
Kate,
That is terrible! It must be your chia seeds. They should swell in this recipe, we make this pudding every month with no issues. We suggest returning them for a fresh bag. Sorry for your trouble.Reply
KrissyApril 23, 2022
Chia pudding must be set in a glass jar or bowl. It doesn’t set in plastic.
Reply
MorganApril 28, 2020
What size mason jars do you use? There are so many options!
Reply
Rachel Pauls FoodApril 28, 2020
Thanks Morgan,
Typically a 6-8 ounce size mason jar is suitable. This recipe makes less than one cup, unless you plan to double or triple it.
Good luck!Reply
Jane June 27, 2020June 27, 2020
Chia seed pudding made mine with coconut creme instead of milk. Great! Thanks for recipe
Chia seed pudding: made mine with coconut cream instead of milk. Really good
Thanks for recipe
You can make your own alcohol free vanilla extractReply
Rachel Pauls FoodJune 28, 2020
Jane!
Lovely to hear from you. Thanks SO much for the comments and advice. Have a wonderful day and stay in touch 🙂Reply
MackenzieJuly 31, 2022
Have you ever use Collagen Peptides in this recipe to add more protein? How has it turned out? I plan on making it tonight. Thanks.
Reply
Rachel Pauls FoodJuly 31, 2022
Hi Mackenzie,
Thanks for the question! If you mean collagen protein powder, we have not tried this product, and would not be able to confirm it is low-FODMAP. However, if you tolerate it, then you could likely try it in the recipe. Let us know if you do!Reply
MackenzieAugust 10, 2022
I did it
I used Collagen in the recipe and it turned out great! The collagen I used was low fodmap. How long do these puddings last in the fridge?
Reply
Rachel Pauls FoodAugust 10, 2022
Hi Mackenzie,
Sounds terrific!
We suggest keeping these in the refrigerator for up to five days.
Stay in touch!Reply
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