Strawberry Coconut Chia Pudding

Making a healthy breakfast that won’t trigger IBS symptoms can feel tricky. This strawberry coconut chia pudding gives you a delicious FODMAP friendly breakfast that’s ready when you are. It takes about 5 minutes to prepare, then sets overnight in your fridge.

This recipe works for anyone following a low FODMAP diet, whether you’re just starting out or have been managing IBS for years. You’ll need basic kitchen tools and ingredients that are easy to find. The pudding keeps well in the fridge, making it perfect for meal prep.

By the end of this guide, you’ll know exactly how to make creamy, satisfying chia pudding that supports your digestive health. You’ll also learn how to adjust the texture and flavours to suit your preferences whilst staying within FODMAP guidelines.

Jump to the recipe

Why strawberry coconut chia pudding works for IBS

Chia seeds are a brilliant choice for managing IBS symptoms. They contain soluble fibre that forms a gel when mixed with liquid, which helps regulate digestion without causing the bloating that some other high fibre foods can trigger. The seeds absorb liquid and expand, creating a satisfying texture that keeps you full.

Coconut milk provides the creamy base without any lactose, making this dairy free chia pudding gentle on sensitive stomachs. Choose canned coconut milk rather than the carton variety for the best texture and FODMAP compliance. The fat content in coconut milk helps your body absorb nutrients from the strawberries whilst adding richness to the pudding.

Fresh strawberries are low FODMAP in servings up to 10 medium berries (140g). They add natural sweetness and vitamin C without the high FODMAP content found in many other fruits. This makes them an ideal choice for this healthy breakfast recipe.

Portion sizes matter when following a low FODMAP diet. Stick to 2 tablespoons of chia seeds per serving and limit strawberries to about 5 medium berries per portion. These amounts provide nutritional benefits whilst staying within safe FODMAP limits.

Gather your ingredients and tools

For this easy chia pudding, you’ll need simple ingredients that work with your digestive system. Here’s everything required for two servings:

4 tablespoons chia seeds
240ml canned coconut milk (full fat)
10 medium fresh or frozen strawberries
1 tablespoon maple syrup (optional)
½ teaspoon vanilla extract (optional)
Pinch of salt

Choose canned coconut milk over carton versions. The canned variety has the right fat content for creating a creamy texture. Check that your vanilla extract is pure vanilla without added high FODMAP ingredients like honey or agave.

Your kitchen tools are straightforward. You’ll need a medium mixing bowl, measuring spoons, a whisk or fork for stirring, and two glass jars or containers with lids. Mason jars work perfectly for this overnight chia pudding recipe because you can mix, store, and serve in the same container.

Having everything ready before you start makes the process smooth. Measure out your chia seeds and coconut milk. Wash and hull your strawberries if using fresh ones. This preparation takes about 3 minutes.

Prepare the coconut chia base

Pour the coconut milk into your mixing bowl. If the coconut milk has separated in the tin, whisk it together until smooth before measuring. Add the chia seeds to the coconut milk and stir immediately.

Stir vigorously for about 30 seconds to distribute the seeds evenly. The seeds will start to absorb liquid straight away, so thorough initial mixing prevents clumping. Use a whisk or fork to break up any seed clusters you see forming.

Let the mixture sit for 5 minutes, then stir again. This second stir catches any seeds that settled to the bottom. You should see the mixture starting to thicken slightly as the chia seeds begin their work.

Add your maple syrup and vanilla extract now if you’re using them. Stir these in well so the sweetness distributes evenly. The vanilla adds depth to the coconut flavour without overwhelming it.

Divide the mixture between your two containers. Cover them and place them in the fridge for at least 4 hours, though overnight works best. The pudding needs this time for the chia seeds to fully absorb the liquid and create that signature gel texture.

Add strawberries and customize flavors

Slice your strawberries whilst the base sets, or prepare them just before serving. Cut them into quarters or thin slices, depending on your texture preference. Smaller pieces distribute more evenly through the pudding.

You have two layering options. Add the strawberries to the base mixture before refrigerating, which gives you a uniform pink pudding with fruit throughout. Or layer them just before serving for a prettier presentation with distinct strawberry and coconut sections.

For the layered approach, spoon half your set chia pudding into serving glasses. Add a layer of sliced strawberries, then top with the remaining pudding. Finish with more strawberry slices on top. This method keeps the strawberries fresher and gives you more visual appeal.

If you want to enhance the strawberry flavour, mash 2 or 3 berries and stir them into the coconut base before adding the chia seeds. This creates a subtle pink colour and stronger berry taste throughout your gluten free chia pudding.

Texture customization happens at this stage too. Prefer a smoother pudding? Blend half the mixture after it sets, then mix it back with the unblended portion. Want more crunch? Add a tablespoon of chopped nuts that are low FODMAP, such as walnuts or pecans (limit to 10 walnut halves or 10 pecan halves per serving).

Perfect your pudding texture and consistency

Check your pudding after 4 hours. It should hold together when you tilt the jar and have a thick, spoonable consistency. If it seems too thick, stir in coconut milk one tablespoon at a time until you reach your preferred texture.

Too thin? This usually means you didn’t use enough chia seeds or the mixture needs more time to set. Add another teaspoon of chia seeds per serving, stir well, and refrigerate for another 2 hours. The seeds will absorb the excess liquid.

The ideal consistency resembles thick yoghurt or tapioca pudding. You should be able to scoop it with a spoon, and it should hold its shape on the spoon without running off. When you stir it, the mixture should move slowly and feel substantial.

Temperature affects texture. Very cold pudding straight from the fridge will be thicker than pudding that’s sat at room temperature for 10 minutes. Let it warm up slightly if you prefer a looser consistency, or eat it cold for maximum thickness.

Some separation is normal after sitting overnight. Simply stir the pudding before serving to reincorporate any liquid that’s risen to the top. This takes just a few seconds and brings back the creamy texture.

Store and serve your chia pudding

Your strawberry chia seed pudding keeps well in sealed containers for up to 5 days in the fridge. Glass jars with tight lids work best because they don’t absorb odours and keep the pudding fresh. Label your containers with the date you made them so you know when to use them by.

Make a batch on Sunday evening for quick breakfasts all week. Prepare 4 or 5 portions at once, keeping the strawberries separate until you’re ready to eat. This way, the berries stay fresh and the pudding maintains its texture.

Serving this low FODMAP chia pudding is simple. Take it straight from the fridge and add your strawberries if you haven’t already. The pudding tastes best cold, making it refreshing on warm mornings.

FODMAP friendly toppings add variety without triggering symptoms. Try a sprinkle of shredded coconut, a few blueberries (limit to 20 berries), or a small handful of pumpkin seeds. Each of these stays within safe serving sizes whilst adding nutrition and crunch.

Taking your pudding on the go? Mason jars with screw top lids travel well in an insulated lunch bag with an ice pack. The pudding stays fresh for several hours, making it perfect for eating at your desk or after a morning workout.

Spoon the pudding into smaller portions if you want a snack rather than a full breakfast. Half servings work well as an afternoon treat that won’t upset your digestion. Just remember to adjust your strawberry and chia seed amounts to maintain the low FODMAP ratios.

This coconut chia pudding recipe gives you a reliable breakfast option that supports your digestive health. You now know how to create the perfect texture, adjust flavours safely, and store your pudding for convenient meal prep. The combination of chia seeds, coconut milk, and strawberries provides nutrition without the worry of triggering IBS symptoms.

Try making a double batch this weekend. Having healthy breakfast options ready in your fridge makes following a low FODMAP diet much easier when mornings get busy.