This Chocolate Orange Chia Pudding can be whipped together in a pinch and is perfect for breakfast and dessert alike. | Paleo, Vegan, Low FODMAP
You’d think after a year of having the same breakfast every day you might get bored of it, right? NOPE. Between this Chocolate Orange Chia Pudding and our Chocolate Peanut Butter Chia Pudding I’ve found myself with a reliable start to every day that’s filled with Omega 3’s and packed with fibre.
How to Make this Chocolate Orange Chia Pudding
This recipe really is as easy as it looks!
- Combine ingredients.
- Whisk well until mixed
- Chill in the fridge to thicken up.
- Enjoy!
If you’re really in a rush, simply throw everything together in a blender, then whizz until smooth. The end result is a thick and creamy chocolate chia pudding.
Quick Note about FODMAPs
When I first shared this recipe in 2017, there wasn’t as much available information online about exact servings sizes for FODMAP friendly foods. Cocoa powder was on the safe list and didn’t cause any IBS flares ups for my husband who was following the diet for his gut issues.
However, According to the researchers at Monash University (leaders and developers of the Low FODMAP Diet) and the Monash APP, Cocoa Powder is low FODMAP up to 2 heaping teaspoons (8-10g) per serving.
I have seen a couple of sites online say up to 4 heaped teaspoons is safe, but can’t find the source for this upper limit. I believe the higher range is because the Monash App are measuring packed teaspoons because it says that says 2 teaspoons equals 8 grams cocoa powder (1 teaspoon = 4 grams).
Many online resources actually equate1 teaspoon cocoa powder as being 2.5 grams. This amount varies from site to site, but 2.5 grams per teaspoons seems to be the main consensus. This is also the amount I use as a reference in my Cups to Grams Ingredient Conversion Guide for all of my recipes.
This recipe calls for 3 tablespoons (21g) total which comes out to about 4.5 teaspoons (10.5g) per pudding cocoa powder. This just so happens to be the upper limit of safe, low fodmap serving of cocoa powder if you’re using lightly packed teaspoons (which is what’s usually recommending it baking/cooking).
Chocolate Orange Chia Pudding
Chocolate Orange Chia Pudding | whipped together in a pinch and is perfect for breakfast and dessert alike. | Paleo, Vegan, Low FODMAP
Ingredients
- 1 cup | 240 ml dairy free milk (ensure low fodmap milk if needed)
- ¼ cup | 40 g chia seeds
- 3 tablespoons cocoa powder (21 g)
- 1 teaspoon vanilla extract
- 1 tablespoon juice from an orange (15 ml)
- 1 teaspoon orange zest
- 1-2 tablespoon maple syrup (for low FODMAP) or honey/ agave
Instructions
- In a jar or container large combine all the ingredients. Whisk until combined.
- Cover and refrigerate at least an hour or overnight.
- Top with orange slices, chocolate chips, more zest, or whatever you would like.
Notes
Low FODMAP Notes
According to the researchers at Monash University (leaders and developers of the Low FODMAP Diet) and the Monash APP, Cocoa Powder is low FODMAP up to 2 heaping teaspoons (8-10g) per serving. I have seen a couple of sites online say up to 4 heaped teaspoons is safe, but can't find the source for this upper limit. I believe the higher range is because the Monash App says 2 teaspoons equals 8 grams cocoa powder (1 teaspoon = 4 grams) while many online resources equate 1 teaspoon cocoa powder as being 2.5 grams. This amount varies from site to site, but 2.5 grams per teaspoons seems to be the main consensus. The Monash amounts are likely measured using packed teaspoons.
If you don't own a kitchen scale and want to be on the safe side, use only 2 lightly packed tablespoons of cocoa powder to make this recipe (about 14 grams total and 7 grams per serving size).
Nutrition Information
Serving Size:
g Calories: 175Saturated Fat: 1gSodium: 168mgCarbohydrates: 21gFiber: 10gSugar: 7gProtein: 5gHope you guys like it as much as I do!
francine says
What is the best milk alternative to use? thx
Sarah Nevins says
Hi Francine! For a chia pudding recipe like this, you can really use whatever your preferred milk alternative is.
The main thing your milk choice will influence here is flavor. For example, a sweetened hazelnut milk will add more flavor than an unsweetened almond milk. Unless you’re using a full fat coconut from a can (which you totally could), the finished texture should be the same after the chia seeds have gelled up. Full fat coconut milk, or any high fat milk, will make a richer + creamier chia pudding.
So with that all being said – use what you like the taste of! If you don’t normally use dairy free milk and don’t know where to start then I recommend you try it with something like Almond Breeze, vanilla or plain. It’s flavor is good, not too strong and usually easy to find.
Hope this helps!