Hello Friends! Just a quick post today… I posted this yummy chia pudding on my Instagram account and received a few requests for the recipe…so here you go!
I am a bit obsessed with chia pudding these days! I have a few different recipes on my site…but this simple version is my favorite. 
The recipe calls for just a few ingredients: canned light coconut milk, white chia seeds, splash of pure maple syrup and vanilla extract. I like the Trader Joe’s canned coconut milk as it is free of added gums, which are do not contain FODMAPs but can trigger symptoms in some folks.
Chia seeds are a low FODMAP fiber source yielding about 5 grams of fiber per tablespoon. They are also a source of anti-inflammatory omega-3 fats and magnesium. Enjoy!
Ingredients
- Serving size: ~1/4-1/3 cup chia pudding
- 2 cups canned light coconut milk
- 1/2 cup white chia seeds (you can substitute in black chia seeds)
- 1 tablespoon maple syrup
- 1 teaspoon vanilla
- Garnish:
- semi-sweet chocolate chips (I used mini chips)
- shredded unsweetened coconut
Instructions
- In a large mason jar or glass container with top, mix light coconut milk, chia seeds, maple syrup and vanilla extract and stir to blend thoroughly.
- Place in refrigerator to set and shake container a few times to ensure adequate mixing.
- Serve about 1/3 cup pudding with 1 tablespoon semi sweet chocolate chips and sprinkle with shredded coconut.
Judy Gucker
I too am obsessed with chia pudding. I have many recipes.
katie
Yum! For how long do you let it set? When I make chia pudding with Green Valley lactose free Kefir, it only takes like 10 minutes to set (might be something in the Kefir that expedites the process?) But when I make it with unsweetened almond milk, it takes hours to set. How long do you wait if using canned coconut milk? And thank you for all you do!!
katescarlata
Hi Katie, I like to set the pudding for about 6 hours–but sometimes its done before that! Enjoy!
Connie Drapeau Kennedy
Thanks for sharing this recipe, Kate. I’m also a Trader Joe’s fan and wonder if, in general, TJ’s refrigerated unsweetened coconut milk is okay to use on a low FODMAP diet.
How about a small amount of TJ’s “Original Coconut Creamer”? It lists: Organic Coconut milk, (water, organic coconut cream), dried cane syrup, dipotassium phosphate, titanium dioxide (for color), xanthan gum.
Thanks for your helpful, generous insights and work!
katescarlata
The trader joe’s coconut creamer seems to be well tolerated with some of my clients. I haven’t tried it personally though. Looks okay per label.
Maya Wilcher
Hi Kate, do these bars look low FODMAP to you?
http://earnesteats.com/product/chocolate-peanut-butter-baked-bars/
INGREDIENTS: Whole Rolled Oats, Natural Cane Syrup, (Organic Dark Chocolate Chips (Dried Cane Syrup, Chocolate Liquor, Cocoa Butter, Vanilla), Peanuts (Roasted Peanuts, Salt), Brown Rice Syrup, Almond Butter, Oat Bran, Natural Chunky Peanut Butter, Sunflower Seeds, Dried Cane Syrup, Natural Peanut Butter Flavor, Guar Gum, Sea Salt.
katescarlata
It’s impossible to know w.o testing–but they look worth a shot to me.
sandra weggeman
Hello!
I love this recipe! Thank you for posting! BTW- would you happen have an idea of how many calories are serving?
Thank you,
Sandra
katescarlata
Sorry Sandra, as a rule I don’t calculate calories for recipes on my blog as I want my readers to focus on listening to their body and less on numbers. 🙂