This low-FODMAP chia tapioca pudding will make winter feel like a cozy hug

If you were lucky enough to have single-serving tapioca pudding cups as a constant feature in your lunch box during grade school, you’re no-doubt already fully aware of its comforting properties. What you might not be aware of, however, is that the sweet snack can totally hold a place in your healthy adult-life menu rotation.

Tapioca is derived from starchy cassava plants. One cup includes 1.5 grams of fiber, so by spooning it in, folks can get closer to satisfying their daily allotment of the carb component that’s key to keeping metabolism balanced. Tapioca also features helpings of calcium, magnesium, folate, and iron.

Making your own healthy batch of tapioca pudding is much easier than you may have assumed—and totally worth your time considering that many popular commercially available options skew high in sugar.

And making your own healthy batch is much easier than you may have assumed—and totally worth your time considering that many popular commercially available options skew high in sugar. The recipe provided here, adapted from low-FODMAP meal-delivery service, Epicured, which helps out tons of people who suffer from varying degrees of irritable bowel syndrome. The company’s co-founder, director of food and health services, and recipe creator Renee Cherkezian, RN, elevates the health factor by adding fibrous chia seeds and antioxidant-rich raspberries.

Cherkezian says the secret to making a low-FODMAP tapioca chia pudding is to use alternative milk, and in this case, that’s coconut. She also says it’s important to make sure you’re only using low-FODMAP fruits. “Many can be high in fructose and polyols, like figs, blackberries, peaches, and apricots,” she says. “Low-FODMAP alternatives include strawberries, blueberries, and rhubarb.” If you’re buying preserves or jams instead of making it at home, Cherkezian suggests giving the ingredients list a careful read. “Some store-bought preserves or jams may have high-fructose corn syrup, agave, fruit juices, and other high-FODMAP additives,” she says.

Now that you’re armed with the can’t-skip prep tips, check out the recipe for a delish (and nutrient-dense) tapioca chia vanilla coconut pudding.

Tapioca chia vanilla coconut pudding

Serves 4 people

Ingredients

For the pudding:
4 Tbsp chia seeds2 cups water4 Tbsp coconut milk2 Tbsp dried shredded unsweetened coconut flakes1 1/2 Tbsp vanilla sugar1/2 cup small pearl tapioca

For the raspberry preserves:1 cup frozen raspberries (or 2 cups fresh raspberries)1/3 cup granulated sugar

1. Mix the chia seeds with water in a mason jar, and shake vigorously. Let it sit for one to two hours or until the mixture gels.

2. While waiting for the gel to form, place raspberries in a saucepan over low heat. Use a potato masher to crush the raspberries. Stir continuously, and bring to a light boil.

3. Add sugar and thoroughly incorporate it as the mixture returns to a boil and forms a thicker texture, approximately five minutes. To test the readiness of the preserves, dip a cool spoon into the pan. You’ll know it’s done when you lift the spoon, and it remains thick before falling off.

4. In another saucepan, add the tapioca and coconut milk. Cook on medium heat, until a boil starts. Lower heat to a simmer for five minutes.

5. Once the preserves are ready, transfer them into jars and refrigerate.

6. When the chia-seed combo is ready, add the tapioca and coconut milk, dried coconut flakes, and vanilla sugar. Thoroughly combine.

7. Gather 8 oz mason jars or parfait cups of your choice. Spoon a Tbsp of chilled raspberry preserves on the bottom, then add in 3/4 to 1 cup of tapioca pudding, and garnish with extra raspberries and dried shredded coconut.

Here are more low-FODMAP recipes—all of which can be made in 15 minutes or less. And see how the diet helped model Alyce Crawford soothe her IBS pain and bloating.