Low FODMAP Chocolate Chia Seed Bowl

Ingredients

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Servings:

Chocolate Chia Breakfast Bowl

1.5   pure maple syrup
2   chia seeds
0.75   cocoa powder
0.5   vanilla extract
1   serve of low FODMAP fruit: banana (firm - no brown spots), strawberries, raspberries, blueberries
125   low FODMAP milk

Equipment

  • 250ml mason jar or small bowl

Chocolate Chia Breakfast Bowl

PREP IN 3 MIN SERVES 1
BY ALANA SCOTT REVIEWED BY Kate Watson (RD)

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 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 Option
  • Low FODMAP
  • Dairy Free
  • Egg Free
  • Nut Free
  • Soy Free
MAKE GLUTEN FREE

Nutrition per serve

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Calories 315
Fat 10.9g
Saturates 1.5g
Protein 7g
Carbs 52.4g
Sugars 23.1g
Fibre 14.3g
Salt 0.1g
Iron 3.5mg
Calcium 347.6mg
Calories 315
Fat 10.9g
Saturates 1.5g
Protein 7g
Carbs 52.4g
Sugars 23.1g
Fibre 14.3g
Salt 0.1g
Iron 3.5mg
Calcium 347.6mg
Calories 315
Fat 10.9g
Saturates 1.5g
Protein 7g
Carbs 52.4g
Sugars 23.1g
Fibre 14.3g
Salt 0.1g
Iron 3.5mg
Calcium 347.6mg
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  1. 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.
  2. Stir through the chia seeds.
  3. Cover and refrigerate for at least 6 hours or overnight.
  4. 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.
  5. 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).

For each serve choose ONE option: 1 small firm banana, 10 strawberries, 20 blueberries, 10 raspberries, 1 medium orange, 2 kiwifruit, handful of grapes, or 80g pineapple. 

Gluten Free Tips

Dairy Free Tips