High Protein Low FODMAP Chocolate, PB & Raspberry Chia Seed Pudding

Low FODMAP - Gluten Free - Dairy Free

If you’re looking for a nourishing breakfast or snack that feels indulgent but still supports your gut health, this High Protein Low FODMAP Chocolate, Peanut Butter & Raspberry Chia Seed Pudding is for you. Rich and chocolatey, naturally sweetened, and layered with a vibrant raspberry chia jam, it’s the perfect balance of flavour and function.

This recipe is packed with protein and fibre to keep you full and satisfied, while staying low FODMAP and gentle on digestion. Chia seeds and hemp seeds are also a rich source of healthy fats and antioxidants to nourish your body from the inside-out.

This recipe is ideal for busy people who need a quick and easy breakfast in the morning. Simply prepare the layers ahead of time, store in air tight jars or containers in the fridge for up to 3 days, and enjoy a ready-to-go breakfast, snack, or even a healthy dessert throughout the week. Whether you’re managing IBS, prioritising protein, or just love an easy no-cook recipe, this chia pudding ticks all the boxes.

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Author: Bianca Berton-Scarlet - Registered NZ Dietitian

Serves: 2

Prep time: 10 minutes

Refrigeration time: At least 4 hours

Protein: 30g | Fibre: 12g

Ingredients: 

Chia pudding:

• 1/4 cup chia seeds  

• 1.5 Tbsp cocoa powder

• 2 heaped Tbsp protein powder (e.g. whey isolate or collagen)

• 1 cup high protein almond milk

• 2 Tbsp maple syrup 

• 1 tsp vanilla extract 

• 1 Tbsp peanut or almond butter 

Raspberry Chia Jam:

• 1 cup raspberries thawed frozen or fresh

• 1.5 Tbsp chia seeds

• ½ tsp vanilla essence

• 1 Tbsp water

• 1 Tbsp maple syrup 

Toppings: 

• Dark chocolate

• Optional hemp seeds 

Method:

1. For the chia pudding: Add the chia seeds, cocoa powder and protein powder to a bowl and mix to combine. Pour in the almond milk, maple syrup, vanilla extract and stir vigorously. Stir in the nut butter of choice. Stir everything well to combine the ingredients. Cover the bowl and refrigerate for at least 4 hours to allow the chia seeds to absorb the liquid and thicken.

2. For the raspberry chia jam: Add the raspberries, chia seed, vanilla, water and maple syrup in a small pot and boil over medium heat. Stir frequently, for a few minutes until the raspberries have broken down and the mixture slightly thickens. Refrigerate for at least 4 hours.

3. After chilling, divide the chia pudding between 2 small jars, top with the raspberry chia jam, garnish with shaved or melted chocolate, hemp seeds, banana or your choice of toppings.