Low FODMAP Cranberry Walnut Pudding Cups

Total time1 hr 40 min

Prep time10 min

Cook time30 min

Low FODMAP Cranberry Walnut Pudding Cups

Creamy, cozy, and just sweet enough, this rice pudding is the kind of dessert that feels indulgent without requiring much effort. Short-grain rice like Arborio or sushi rice gives the pudding its signature thick, velvety texture as it slowly absorbs the lactose-free whole milk — a smart swap that keeps things gentle on the gut without sacrificing richness. Maple syrup and cinnamon do the heavy lifting on flavor, and a splash of vanilla stirred in at the end rounds everything out beautifully. The dried cranberries are portioned carefully — just one tablespoon per serving — because the variety matters here: look for plain sugar-sweetened cranberries with no added apple juice to stay on the safe side. Toasted walnuts on top add a warm, nutty crunch that makes each spoonful feel a little more special. This is the kind of recipe that proves sensitive digestion doesn't mean settling for boring sweets — it serves four and comes together with pantry staples you likely already have on hand.

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Ingredients

4 servings

For the pudding

¾ cup short-grain white rice (such as arborio or sushi rice), uncooked
RiceSelect Sushi Rice In Jar - 32 Oz Mahatma Gluten-Free Short Grain Sushi Rice Ocean's Halo Sticky Rice, 32 oz La Preferida® Fancy Pearl Rice Tamanishiki Rice Super Premium Short Grain - 15 Lb
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2 cups lactose-free whole milk
1 cup water
3 tbsp maple syrup
1 tsp vanilla extract
½ tsp ground cinnamon
¼ tsp salt
¼ cup dried cranberries (no added apple juice; sweetened with sugar)
Ingredient note
A serving of up to about 1 2/3 tablespoons of dried cranberries is low in FODMAPs. This recipe contains only about 3 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid dried cranberries, please tap it and change its rating to Red.

For the topping

½ cup walnut halves, roughly chopped

Instructions

1
Combine the rice, water, and 1 cup of the milk in a medium saucepan over medium heat. Bring to a gentle simmer, stirring occasionally, then reduce the heat to medium-low and cook uncovered, stirring every 2–3 minutes, until the liquid is mostly absorbed and the rice is just tender, about 15–18 minutes.
2
Pour in the remaining 1 cup of milk, the maple syrup, cinnamon, and salt. Continue cooking over medium-low heat, stirring frequently, until the mixture thickens to a creamy, spoonable consistency that mounds slightly when dropped from the spoon, about 10–12 minutes more.

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