Low FODMAP Easy Vanilla Chia Rice Cake Stack

Total time40 min

Prep time10 min

Cook time0 min

Low FODMAP Easy Vanilla Chia Rice Cake Stack

This stacked snack or light meal is the kind of thing that looks impressive but comes together with almost zero effort — just a little fridge time and a few minutes of assembly. The vanilla chia pudding is silky and lightly sweet, the plain rice cakes give you that satisfying crunch, and the fresh strawberry slices add a bright, juicy finish to every bite. It makes four servings, so it's great for meal-prepping a week of breakfasts or setting out as a simple dessert for the whole family. Getting the portions right is often the trickiest part of eating this way, and this recipe does that work for you. Lactose-free milk keeps the pudding gut-friendly, the maple syrup is used sparingly across all four servings, and the strawberries land well within safe thresholds — so you can enjoy every layer without second-guessing yourself. The chia seeds swell into a creamy, pudding-like texture overnight (or in as little as 30 minutes), meaning the hardest part is honestly just waiting for them to set. Stack it up, spoon on those berries, and dig in.

About Fig

Fig is a food discovery app that helps you find foods and recipes that fit your dietary needs. Whether you have food allergies, intolerances, or follow a specific diet, Fig makes it easy to eat with confidence.

Learn more →

Ingredients

4 servings

For the chia pudding

1 cup milk
Lactaid 2% Reduced Fat Lactose Free Milk Lactaid Lactose Free Whole Milk Half Gallon Lactaid 1% Lowfat Milk, Lactose Free Lactaid Lactose Free Whole Milk 96 fl oz Lactaid 2% Reduced Fat Milk 100% Lactose Free
See all
Chef's tip
Lactose-free milk works 1:1 in cooking and baking and tastes slightly sweeter.
3 tbsp chia seeds
Ingredient note
A serving of up to about 2 3/4 tablespoons of chia seeds is low in FODMAPs. This recipe contains only about 2 1/4 teaspoons per serving, making it likely Low FODMAP. If you prefer to always avoid chia seeds, please tap it and change its rating to Red.
2 tbsp maple syrup
1 tsp pure vanilla extract
1 pinch salt
½ tsp ground cinnamon (optional)

For the stack

8 plain rice cakes
16 medium strawberries, hulled and sliced
Ingredient note
A serving of up to about 5 strawberries is low in FODMAPs. This recipe contains only about 4 strawberries per serving, making it likely fine for most people. If you prefer to always avoid strawberries, please tap it and change its rating to Red.

Instructions

1
In a medium bowl, whisk together the milk, maple syrup, vanilla extract, salt, and cinnamon (if using) until combined.
2
Add the chia seeds and whisk again for about 30 seconds, making sure no seeds clump at the bottom. Let the mixture sit for 5 minutes, then whisk once more to break up any clumps.

Want the full recipe?

Create a Fig account for step-by-step instructions, access to our full recipe library, and more!