Last week I promised that more pumpkin recipes were coming soon! I am hoping to post TWO pumpkin recipes this week to celebrate Thanksgiving on Oct 9th (Canadian Thanksgiving). First up is low FODMAP Pumpkin Spice Chia Pudding. This recipe is so easy to make and perfect for those who don’t have a lot of time for cooking. Simply mix all ingredients together in a bowl and let it thicken for a few hours in the fridge. I often will make a big bowl full of pudding at the start of the week and eat some each day for a snack. Having a nutritious and tasty snack ready to go makes healthy eating SO much easier!
I love this recipe because it’s…
⇒ Festive
⇒ Creamy
⇒ Simple
⇒ Flavourful
⇒ Lightly sweet
⇒ Filling
⇒ AND nutritious!
What more could you want in a snack??
I’ve talked before on this blog about how chia seeds are a great source of fibre (about 5 grams per tablespoon1). Servings of 2 tablespoons or less are low FODMAP (GOS).2 However if you don’t normally eat chia seeds I don’t recommend starting with 2 tablespoons. Eating that much fibre in one sitting when your body isn’t used to it can cause cramping and bloating. Start low with approximately 1 to 2 teaspoons and slowly increase over a few weeks. Ease your way into it and your tummy will thank you. Also, make sure to drink plenty of water anytime you eat a high-fibre food!
One serving of this pumpkin spice pudding has 1 tablespoon of chia seeds and is a good sized snack. If you tolerate fibre and chia well, you could even have two servings of pudding for breakfast (and it would still be low FODMAP)!
In case you missed it, make sure you also check out my recipe for Pumpkin Spice Baked Oatmeal. That post also discusses how much sugar is in pumpkin spice lattes (a lot) and how to make your own pumpkin spice blend at home (yum).
Pumpkin Spice Chia Pudding
Ingredients
- 3 tbsp chia seeds
- 1/3 cup canned pumpkin
- 2/3 cup low FODMAP milk (lactose free milk, almond milk, soy protein milk)
- 1 tbsp maple syrup (can use less or more)
- 1/2 tsp cinnamon
- 1/4 tsp ginger
- 1/16 tsp nutmeg (a small sprinkle)
- 1/16 tsp cloves (a small sprinkle)
Instructions
- Mix all ingredients together in a small bowl or container. Let it sit for a couple minutes and then give it another good stir. Cover and let the pudding thicken in the fridge for at least 2 hours (or overnight).
- Taste the pudding and add more spices as desired. Option to top the pudding with a small sprinkle of cinnamon, a few chopped walnuts or some banana slices.
Notes
- Chia seeds are low FODMAP at 2 tablespoons. If you have never had chia seeds before, start with eating 1 or 2 teaspoons per serving and slowly increase over time.
- Canned pumpkin is low FODMAP at 1/4 cup.
- Will last about 5 days in the fridge (or less if your milk is close to the expiry date).
If you like chia seeds, check out these other recipes:
Strawberry Lemon Chia Popsicles
REFERENCES
- Academy of Nutrition and Dietetics, 2014. http://www.eatright.org/resource/food/vitamins-and-supplements/nutrient-rich-foods/what-are-chia-seeds
- Monash University Low FODMAP Diet App, 2017. www.med.monash.edu.au/cecs/gastro/fodmap/iphone-app.html
Hi Lauren,. Great blog. I’m interested in the Chia seed pumpkin pudding, but pumpkin is on the Do Not list for FODMAP. Is canned pumpkin ok just fresh pumpkin is culprit? New to this but looking for relief for IBS-D. Thanks for your advice! Teresa
Thanks! I highly recommend you get the Monash University Low FODMAP Diet app. They do the testing of foods and release information through their app. Many FODMAP charts online are out of date. Monash lists canned pumpkin as low at 1/4 cup. I use the app to update my FODMAP food chart every month or two https://laurenrenlund.com/introduction-low-fodmap-diet/
We don’t have canned pumpkin in Australia and pumpkin available year round.do we use steamed feesh pumpkin in same amount (butternut pumpkin)
I have not tried it yet with squash but I believe it would still taste yummy 🙂
Lauren;
Hi,your pumpkin spice chia pudding looks so tasty,and i want to make it at home but i am a type 2 diabetic and i can’t have maple syrup or honey.What other sweetener can i use in your recipe?Would agave or stevia vanilla liquid be ok to use in your recipe?can i make a big batch and eat it in a small bowl throughout the week?How long should i keep it in the frigerator after i make your recipe?
Kim
Hi Kim, you can make a big batch and it will keep up to a week in the fridge (less if your milk is close to expiring). You can use whatever sweetener you prefer. I will note that agave is high FODMAP.