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Strawberry Chia Pudding - a low-FODMAP dessert served in a black ceramic cup with fresh berries and maple syrup, on dark slate with moody lighting.

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.
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Prep Time 5 minutes
Resting Time 2 hours
Total Time 2 hours 5 minutes
Course Breakfast, Dessert, Snack
Cuisine American
Servings 2 person (1/2 cup per serving)
Calories 180 kcal

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.
    Preparing low-FODMAP dessert Strawberry Chia Pudding: hands whisking chia seeds and almond milk in an iron mortar, with vanilla and maple syrup on black slate.

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.
    Serving low-FODMAP Strawberry Chia Pudding in mini iron skillets - strawberry and cocoa versions with candlelight on rustic wood.

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)
Key:
  • ✔️ 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.
Keyword dairy-free, gluten-free, Low-FODMAP, no-cook, vegan