Low FODMAP Chocolate Chia Breakfast Bowl
Ingredients
MAKE GLUTEN FREEServings:
Chocolate Chia Breakfast Bowl
125
low FODMAP milk*
0.5
pure maple syrup (or 1/4 tsp stevia)*
0.5
vanilla extract
0.75
cocoa powder (unsweetened)
2
chia seeds
1
serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries*
Equipment
- 250ml mason jar or small bowl
Low FODMAP Chocolate Chia Breakfast Bowl
Need some breakfast inspiration? This yummy low FODMAP breakfast is chocolaty, not too sweet, and goes perfectly with a serving of your favourite low FODMAP fruit!
This low FODMAP recipe is great if you need to increase your intake of fibre, as each tablespoon of chia contains 5 grams of fibre. The high levels of soluble fibre in chia seeds means they turn into jelly when liquid is added, making them ideal for a gooey breakfast bowl.
FODMAP Note: Large servings of chia seeds (4 tablespoons) are high FODMAP so make sure you only have one chocolate chia breakfast bowl per meal. Common bananas when they are firm (unripe - green or just yellow) are low FODMAP in 100g serves, however they become high FODMAP for fructans when ripe (yellow with brown spots).
-
Gluten Free -
Low FODMAP -
Dairy Free -
Egg Free -
Nut Free -
Soy Free
Ingredients
MAKE GLUTEN FREEServings:
Chocolate Chia Breakfast Bowl
125
low FODMAP milk*
0.5
pure maple syrup (or 1/4 tsp stevia)*
0.5
vanilla extract
0.75
cocoa powder (unsweetened)
2
chia seeds
1
serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries*
Equipment
- 250ml mason jar or small bowl
Nutrition per serve
- NON-DAIRY FREE |
- DAIRY FREE |
- GLUTEN FREE
Calories
296
Fat
10.9g
Saturates
1.5g
Protein
7g
Carbs
47.7g
Sugars
18.9g
Fibre
14.3g
Salt
0.1g
Iron
3.5mg
Calcium
340mg
Calories
256
Fat
10.9g
Saturates
1.6g
Protein
7.2g
Carbs
37.9g
Sugars
13.3g
Fibre
14.2g
Salt
0.1g
Iron
3.6mg
Calcium
422.5mg
Calories
296
Fat
10.9g
Saturates
1.5g
Protein
7g
Carbs
47.7g
Sugars
18.9g
Fibre
14.3g
Salt
0.1g
Iron
3.5mg
Calcium
340mg
- Method |
- FODMAP tips |
- Gluten Free tips |
- Dairy Free tips
Method
- For each serve, add the low FODMAP milk, maple syrup, vanilla essence, and cocoa powder into a mason jar or small bowl. Whisk or stir well with a fork until the cocoa powder is well combined and no longer lumpy.
- Stir through the chia seeds.
- Cover and refrigerate for at least 6 hours or overnight.
- Just before serving, stir well to break up any lumps. Then add a serve of your favourite low FODMAP fruit. You can adjust the sweetness as desired.
- Store for up to 5 days in the fridge.
Buying Tips
Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).
When choosing bananas make sure you select common bananas and not sugar bananas. Then use the bananas when they are firm (green to just yellow) and then become high FODMAP when they are ripe (have brown spots).
Low FODMAP milk options include lactose free milk, almond milk, hemp milk, macadamia milk, quinoa milk, rice milk (3/4 cup or less per serve), soy milk made from soy protein (not whole or hulled soybeans), UHT coconut milk (1/2 cup or less per serve).
Make sure your low FODMAP milk does not include high FODMAP ingredients like inulin (chicory root), agave syrup, fructose, high fructose corn syrup, molasses, or honey.
If using a dairy free alternative choose one that contains 120mg of calcium per 100ml serve, and 3g of protein per 100ml serve (this info is in the nutrition label).
For each serve choose ONE option: 1 small firm banana, 5 strawberries, 20 blueberries, 10 raspberries, 1 medium orange, 2 small kiwifruit, 6 red or green grapes, or 80g pineapple.
Gluten Free Tips
There are no gluten free tips for this recipe.
Dairy Free Tips
There are no dairy free tips for this recipe.
Author: Alana Scott
In 2013, Alana was diagnosed with Irritable Bowel Syndrome. She also suffers from coeliac disease, is allergic to nuts and is intolerant to dairy products. This means she understands how difficult it can be to cook with multiple food intolerances. Her exp... Read More
Professional Reviewer: Kate Watson (RD)
Kate Watson is a FODMAP trained registered dietitian in the USA. She is the former co-founder and president of Nicer Foods, the first company in the US dedicated to making pre-made FODMAP friendly foods. Kate struggled with IBS for two decades until sh... Read More
