Indulge guilt-free with this creamy Strawberry Chia Pudding – a delicious low FODMAP dessert that’s kind to sensitive stomachs! Ready in just 5 minutes plus chilling, it’s a gluten-free, dairy-free treat packed with gut-friendly fiber. Perfect for IBS sufferers craving something sweet without the bloat.
5-Minute Low FODMAP Dessert: Strawberry Chia Pudding (gluten-free)
A creamy, no-cook dessert packed with fiber and antioxidants. Naturally sweetened with low-FODMAP ingredients, it’s gentle on the gut and perfect for meal prep.Why You’ll Love It: ✔️ Feels indulgent but secretly wholesome – like dessert for breakfast!✔️ Strawberries add juicy sweetness (safe in low portions – Monash-approved).✔️ Chia seeds provide omega-3s and fiber without bloating.✔️ No cooking required – just mix and chill.✔️ Meal-prep friendly – lasts 3 days in the fridge.✔️ Customizable – add cocoa powder or swap fruits (e.g., blueberries).❌ No warnings! Fully low-FODMAP, gluten-free, and IBS-safe.
Equipment
- Mason jar or bowl (for mixing)
- Whisk (to avoid chia clumps)
Ingredients
- ¼ cup chia seeds
- 1 cup lactose-free milk (or almond milk)
- ½ tsp vanilla extract
- 1 tbsp maple syrup (ensure no high-fructose corn syrup)
- 4-5 strawberries, sliced (≤ 5 medium berries = low-FODMAP)
- 1 tsp cocoa powder (for chocolate variation)
Instructions
Mix base:
- In a jar, whisk chia seeds, milk, vanilla, and maple syrup.
Rest:
- Refrigerate 2+ hours (or overnight) until thick. Stir once after 30 minutes.
Layer:
- Before serving, top with strawberries.
Optional:
- Add cocoa powder to the base for chocolate chia pudding.
Notes
Nutrition Facts (Per Serving)
| Nutrient | Amount | Notes |
|---|---|---|
| Calories | 180 kcal | Low-energy, satisfying dessert |
| Protein | 5g | Supports digestion & fullness |
| Fiber | 10g | Promotes gut health (soluble fiber) |
| FODMAPs | Low | IBS-friendly portions |
| Sugar | 6g* | *Natural (maple syrup + fruit) |
| Fat | 8g | Healthy fats (chia seeds) |
- ✔️ All values align with low-FODMAP guidelines (Monash University).
- *Sugar is from natural sources, but adjust maple syrup to taste if sensitive.
Important Notes:
- Strawberry limit: Monash University confirms 5 medium berries are low-FODMAP.
- Thickness tip: Add 1-2 tbsp extra milk if too thick.
- Meal prep: Lasts 3 days in the fridge.