Sunrise Chia Pudding (Low FODMAP, Vegan, Gluten Free)

Most people would look at a breakfast menu and completely skip over the chia pudding, labelling it too bland, slimy or odd to eat for breakfast. I have often done it myself, because I’ve never had a chia pudding in a restaurant that I’ve loved. This low FODMAP, vegan and gluten free Sunrise Chia Pudding changes all that.

It’s also the start of a new year, and a new decade, if you can believe it. This means I’m feeling energised and determined to start fresh, and level up my game in the kitchen. This year, I’m aiming to produce more plant-based and vegan recipes, as well as some healthier alternatives to my favourite low FODMAP treats. And what better place to start than with breakfast?

This Sunrise Chia Pudding is fruity, creamy, satisfying and delicious.

Chia pudding is ridiculously simple to make – the base for this recipe is simply some orange and mango, blended until smooth, with a 4-ingredient vanilla and coconut chia pudding sitting on top. You can then garnish it any way you’d like: for me, that meant adding a little passionfruit pulp, a few chunks strawberries and a zingy garnish of mint.

This breakfast is also full of health benefits, and is a great way to start the day. Chia seeds are filling because they are full of healthy fats and high fibre. They’re also a good source of plant-based protein! Combine that with the goodness of the orange, mango, passionfruit and pineapple and you’ve got a delicious and nutritious breakfast.

Another advantage to this Sunrise Chia Pudding is that you can prep it the night before, so it’s ready to go in the morning if you’re in a rush. No excuses not to have a filling and yummy meal first thing! You can also prepare it in batches, so it’s perfect for meal prep.

If chia pudding’s not up your alley but you’re looking for other low FODMAP breakfast inspiration, try this Acai Bowl or these Peanut Butter & Banana Baked Oats.

If you try this recipe, let me know! I’d also be thrilled if you took a snap of it and tagged me in it on Instagram (@thatlofolife) so I can see it and share your creation in my stories! Feel free to leave me a star rating and any feedback below.

Sunrise Chia Pudding (Low FODMAP, Vegan, Gluten Free)

Prep Time 30 minutes
Servings 1 serving


  • 40 grams mango
  • 1 medium orange
  • 2 tbsp chia seeds
  • 1/2 cup dairy free milk
  • 1/2 tbsp maple syrup
  • 1/2 tsp vanilla essense


  1. Blend together the mango and orange in a high speed blender. Place about 3/4 of this mixture in the bottom of the container you will serve the chia pudding in.

  2. In a small bowl, whisk together the chia seeds, milk, maple syrup and vanilla with a fork. Leave aside for 20 minutes for the chia seeds to absorb.

  3. Once the chia pudding is formed, pour it on top of the mango/orange mixture and top with the remainder.

  4. Add any further garnishes of choice before eating.

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