Low FODMAP chia pudding
Gluten free, grain free, vegan option, nut free option *This recipe uses Australian cups and measures. Use gram and ml for international accuracy.
Ingredients
- 100-125g+ lactose free yoghurt of choice (see notes for suggestions and notes on quantity; see body of the post for FODMAP thresholds)
- 125ml (1/2 cup)* low FODMAP milk of choice (see body of post for low FODMAP milk options)
- 28g (2 tablespoons)* white or black chia seeds
- 20ml + (1 tablespoon +)* maple syrup, to your tastes (see notes for FODMAP thresholds)
Instructions
- Whisk the yoghurt and milk together in the vessel of your choosing.
- Whisk in the chia seeds until they are all separated and distributed throughout the mixture.
- Add the maple syrup according to your tastes.
- Place the chia pudding in the fridge for at least 1 hour (approximately how long it takes to set) or overnight.
- If your pudding is too firm when you come to serve it, add a small splash of water to loosen to your ideal consistency. Serve with low FODMAP toppings of your choice (see body of post for suggestions).
- Chia pudding can also be stored in freezer safe containers and frozen. Simply bring it up to room temperature before consuming.
Notes
- Lactose free Greek yoghurt and coconut yoghurt are what I have tested here. In Australia, Jalna and Chobani (the Fit range) make lactose free Greek yoghurt. Both should be available at the major supermarkets.
- Coconut yoghurt is a great vegan option which is low FODMAP in 125g serves, according to Monash. I used Coyo Greek style yoghurt (along with soy milk made from soy protein, which was a delicious combination) for a vegan option.
- You can use protein yoghurt or sweetened yoghurts, but be mindful of the FODMAP content (particularly in yoghurts with fruit pieces). I'd recommend Chobani Fit protein yoghurts which are lactose free.
- If you have a little more yoghurt than the recipe specifies, feel free to add it. It won't ruin your pudding.
- Add sweetener to taste, particularly if you are using a sweetened yoghurt.
- Maple syrup is low FODMAP in 50g serves (2 tablespoons) per meal. Monash doesn't specify an upper limit. You could also experiment with rice malt syrup but it is a much more subtle sweetener.
- I haven't tested and don't have any experience with artificial sweeteners.
- Add sweetener to taste if you have used a sweetened yoghurt.
- You can also add all the ingredients to a jar and shake vigorously to combine. This is an easier method when making chia pudding for meal prep.
- In some of the photos, I used about 1/4 - 1/3 cup of frozen blueberries that were defrosted with a teaspoon or so of water.
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