Superfood Low-FODMAP Chia Seed Pudding Recipe; Gluten-free, Vegan

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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 amazing nutritional 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


  • 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


  • 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 Rating 4 (4 reviews)

13 Responses

  1. 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.

  2. Unhappy

    I followed the directions to a tee, and after a full 24 hours its literally just milk with chia seeds floating it ?

    1. 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.

    1. 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!

  3. 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 extract

    1. Jane!
      Lovely to hear from you. Thanks SO much for the comments and advice. Have a wonderful day and stay in touch 🙂

  4. 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.

    1. 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!

      1. 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?

        1. Hi Mackenzie,
          Sounds terrific!
          We suggest keeping these in the refrigerator for up to five days.
          Stay in touch!

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