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!
Jazzista says
Question about the cocoa this recipe yields for 2. In the Monash app you can only have 2 tsp. How is 3 TBS allowed? Sorry I am new to FODMAP and I am trying to understand the low FODMAP more
Sarah Nevins says
Hi Jazzista! I’m really glad you asked that!
So I actually didn’t realise that the Monash App listed an individual serving size for cocoa powder! When I first shared this recipe several years back there wasn’t as much info online about safe serving sizes for many ingredients – there were just list of safe/unsafe foods with a general list of foods to enjoy in moderation. Cocoa powder was on the safe list without much clarification on amounts. Since my husband (the one who needed to follow a low FODMAP diet) never had any problems with it, we didn’t think much about cocoa powder in most cases. So I’m glad you asked about this so that I know for future low FODMAP recipes going forward!
So after reading your question I did a bit of googling and saw that most sites listed a safe serving size as 2 teaspoons, but a few said 2-4 teaspoons (up to 10 grams) but didn’t explain the higher range.
I then noticed that the app states that one serving size is 2 teaspoons or 8 grams (which makes 1 teaspoon = 4 grams). However, most online cup to weight resources actually state that 1 teaspoon of cocoa powder is about 2.5 grams. This is also in line with how I measure/weigh cocoa powder for all the recipes on my site.
I think the disparity here is probably because Monash is measuring with a packed teaspoon while best practice for measuring with spoons and cups is to lightly scoop or spoon your amounts. By packing the teaspoons, you end up with nearly double the amount here.
So if you were to measure the amount of cocoa powder in this recipe by weight (if 1 teaspoon = 2.5 grams) then 3 tablespoons comes out to 22 grams which equates to 11 grams per serving. Still a touch over the higher end of the spectrum, but close-ish. On the other hand, if you were to go off the Monash teaspoon amount you’d end up with 36 grams total and 18 grams per serving which is definitely over the recommended amount.
To be on the safe side, if you need to make this low FODMAP, I’d recommend only using 2 tablespoons (15 grams total/7.5 per serving).
Thank you again for asking about this! I’ve made a note in the recipe and post on this for future readers 🙂
Lee says
I like the idea of this recipe and will definitely try it. I think it would be worth mentioning somewhere that in order to keep this low FODMAP you couldn’t use honey as a sweetener or some types of dairy free milk. Honey is VERY high in excess fructose (as little as two teaspoons is a problem for us, and some dairy free milks such as coconut milk with inulin or whole soy milk are high in fructans.
Sarah Nevins says
You’re totally right! I’ll make sure to add a note in the recipe about using the right type of sweetener /milk for low fodmap. Thanks Lee!
Krystal says
What sweetener do you use in this?
Sarah Nevins says
Hi Krystal! I often use honey or maple syrup when making chia puddings. Liquid sweeteners are great because they mix in well, but you can use a granulated sugar if you prefer.
Deborah says
Just wanted to let you know that your cover page, before you hit “make this recipe” says 4 cups of chia seeds in the ingredient lineup. Some people may not be familiar with using chia. Anyway, chocolate and orange is my favorite sweet combination. I ask for a birthday cake with choc/orange every year, usually wind up making my own. I am so excited and cant wait to make this recipe, thank you!
Sarah Nevins says
Hi Deborah! I’m probably being dumb here but what do you mean by cover page?
Hope you like it!
Malinda says
Deborah may be referring to the Pinned version, which does say 4 cups and is how I found your page as well.
Sarah Nevins says
Ahh, I see! Unfortunately that’s a problem on Pinterest’s end and I can’t do anything about it. They often pull the wrong info from recipes or will sometimes do weird things like list an ingredient as 16 tablespoons instead of 1 cup. It’s something a lot of other recipe website owners often complain about too as it can be really confusing to people coming from pinterest.
Mila says
Made this for the 1st time N just enjoyed that perfect combination of chocolate/orange flavors. Also, made ur chocolate peanut butter version, and it was mousse to my mouth. So decadent. Thank U so much for sharing such goodness.
Sarah Nevins says
Yay! so glad you’ve enjoyed them! Thanks Mila!
Taranjit says
Can this recipe be made without chia seeds?
Sarah Nevins says
You could possibly use flax seed, but flax has a much stronger taste than chia seeds. Really though I don’t recommend leaving out the chia seeds are they are one of the most important things in this recipe. Sorry I couldn’t be more help here!
Karla Fullwood says
I made this recipe last night and tasted it this morning. I didn’t have regular cocoa powder, only had “special dark” 100% cacao powder. It is too rich for me for breakfast, but I will enjoy it for desserts!
Sarah says
So glad you liked it!
Gordo says
Horrible.
Sarah says
Hi Gordo – sorry to hear you didn’t care for this!
Kendra says
Can you make this with regular 2% low fat milk?
Sarah says
It won’t be quite as creamy as when you use a fuller fat milk but it will definitely work!