For the complete recipe, delectable inspiration & a complete repertoire of 60 hearty recipes, purchase our eBook! Buy Now 

Monash FODMAP, Low FODMAP diet, FODMAP Health, Gluten Free Recipes
Lovely Layered Chia Pudding
Low FODMAP & Low in Gluten
Chia seeds are brilliant in more ways than one. Since diagnosed with food intolerances and IBS, I have struggled to consistently consume a sufficient amount of daily fibre. Chia has been an incredible substitute that is frequently used, not only in my breakfasts but also as a healthy dessert filler. Dinner parties can be quite daunting, as more often than not I commonly pass on the dessert course to avoid a reaction. It's one thing to ask your loved ones to cook a tolerable main meal for you, but another to expect a tolerable dessert as well! To omit this fear, I occasionally take a pre-made chia pudding with me in a cute, sealed glass jar. As rude as it may seem, my ever so understanding friends would rather I didn't miss out and that I have something to enjoy at the table! The example shown in the photograph for this recipe is quite a sizeable serving. Refer to ingredient list for precise quantities.

Serves 2


3 tablespoons chia seeds
1 teaspoon ground cinnamon
1 teaspoon vanilla essence
½ tablespoon pure maple syrup
½ tablespoon LSA
1 teaspoon lemon juice
1 cup lactose free or soy milk (soy protein)
Fillers & garnish
10 walnut halves
2 tablespoons Nutty Gutty Friendly Muesli (refer to recipe)
1 of the following fruits per serve;
4 strawberries, chopped
½ kiwi fruit, chopped, peeled
¼ banana, common, unripe, chopped

In a small bowl, add the pudding ingredients and stir with a metal spoon until combined. Place in the refrigerator overnight or for approximately 3 hours until the mixture becomes thick and creamy.

To serve, lay 1 tablespoon of pudding in the bottom of 2 small jars or glasses. Place desired fillers on top of the layer of pudding and repeat this process to create a repetitive pattern, finishing with a garnish of chosen fruit.

PLEASE NOTE: In Australia oats are not guaranteed to be gluten free. Oats can only be labelled low in gluten due to manufacturing. Replace rolled oats with quinoa flakes in 'Nutty Gutty Friendly Muesli' for a gluten free option! Consult a health professional for more information and clarification

Monash FODMAP, FODMAP Health, Gluten Free Recipes, Low FODMAP Diet

"One serve of a meal made in accordance with this recipe is low in FODMAPs and can assist with following the Monash University Low FODMAP diet™."