Chocolate Chia Breakfast Bowl

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Gluten Free
Dairy Free

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).

#LowFODMAP #NutFree #DairyFreeOption #GlutenFreeOption #EggFree #SoyFree

 

Switch back from trace gluten free Switch to trace gluten free

Make sure you use pure maple syrup (low FODMAP) not maple flavoured syrup (potentially high FODMAP).

Make sure the cocoa powder is gluten free.

Unless you have coeliac disease, then you do not need to worry about being trace gluten free while on the low FODMAP diet. Gluten is not a FODMAP and small amounts of wheat are low FODMAP.

Use soy milk made from soy protein or a different low FODMAP milk substitute (almond milk, hemp milk, rice milk, coconut milk) instead of lactose free milk. Lactose free milk is considered low FODMAP.

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NUTRITION

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Nutrition Per Serve (with Dairy):

Calories
275
13.8%
Fat
10.10g
14.4%
Saturates
2.80g
11.2%
Protein
10.90g
21.8%
Carbs
30.00g
9.7%
Sugars
24.0g
Fibre
10.2g
Salt
0.20g
5.0%
Iron
2.73mg
15.2%
Calcium
176.1mg
17.6%
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Nutrition Per Serve (Dairy Free):

Calories
263
13.2%
Fat
10.80g
15.4%
Saturates
2.40g
9.6%
Protein
9.70g
19.4%
Carbs
26.00g
8.4%
Sugars
20.0g
Fibre
10.8g
Salt
0.01g
0.3%
Iron
3.22mg
17.9%
Calcium
280.2mg
28.0%

INSTRUCTIONS

  1. For each serve, add the soy protein milk (lactose free milk or milk substitute), 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.
AUTHOR Alana Scott
REVIEWED BY Kate Watson (RD)

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Comments

  • Wendy 01/08/2015 2:16pm (22 months ago)

    Hi Alana,



    I have tried to give this a 5 star rating but every time I try it gives just 2stars and says I've already rated it.



    Wendy

    • Alana Scott 02/08/2015 6:35am (22 months ago)

      Hi Wendy,
      I will see if I can fix that for you. So glad you enjoyed the breakfast recipe!
      Alana

  • Georgia 02/10/2015 8:16am (20 months ago)

    Hi Alana,



    HELP! I made this last night, but it totally failed. It didn't set, although it had over 12 hours in the fridge. I don't have exact measurements as I'm in France and they do everything in mls and grams, do you think that's the problem? I used a millet-hazelnut-almond milk. It basically turned out just as a cold chocolate milk with slimy seeds. :/



    Thanks for any tips!

    Georgia

    • Alana Scott 02/10/2015 10:28pm (20 months ago)

      Hi Georgia,
      That is a little bit odd as I know a lot of people have made this recipe and this is the first time it hasn't worked. If you don't get your chia seed to milk ratio right then it won't set and form a jelly (which is a bit slimy but it shouldn't be runny). It sounds like you got the equivalent of a chocolate milk shake with little bits of slime which isn't quite right! So I would check the amount of chia seeds you added. Two tablespoons of chia seeds should be about 30g. So try 30g of whole chia seeds and 125mls of your milk and see if that works better. Let me know if you are still having issues!
      Cheers,
      Alana

  • Leta Reti 01/03/2017 8:21pm (3 months ago)

    Im confused. I thought Chia seeds were on the high list?

    • Linda Scott 02/03/2017 3:16am (3 months ago)

      Hi Leta...chia seeds are low FODMAP in a serve of 2 tbsp...any more than that per serve will become high FODMAP...this is according to both Monash and FODMAP Friendly testing. Check out Alana's FODMAP note under the introduction...and happy eating.
      cheers
      Linda (A Little Bit Yummy Admin Team)

  • rebecca wedekemper 07/03/2017 5:41pm (3 months ago)

    Is there a print button?

    • Alana Scott 14/03/2017 6:22pm (2 months ago)

      Hi Rebecca,
      You can print the recipe using the print function within your website browser (e.g. file, then print). We will look at building an easy print button to make things easier.

  • Alma Kenny 22/04/2017 9:37am (35 days ago)

    Do you use whole chia seeds or ground?

    • Alana Scott 23/04/2017 7:05am (34 days ago)

      Hi Alma,

      I would suggest you use whole chia seeds in this recipe as they tend to give a much better texture.

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