This low FODMAPย Cranberry Orange Quinoa Pudding with Toasted Almonds not only makes for a healthy and delicious dessert but makes for a fabulous breakfast as well. ย Pinky swear I promise not to tell your mom you’re having pudding for breakfast! I’ve been seeing a lot of clients, as of late, who want to try a low FODMAP diet for their IBS {Irritable Bowel Syndrome} symptoms.
Thus far, I’d say, ~3/4 of my patients with IBS have experienced partial or almost complete resolution of their gas, bloating, and abdominal pain by eliminating or cutting back on foods high in FODMAPs {Fermentable Oligosaccharides, Disaccharides, Monosaccharides, And Polyols}
Whew…
That’s a mouthful!
One food that tends to be a nemesis for my clients with IBS, is cow’s milk, which contains the milk sugar lactose. ย IBS or not, lactose intolerance is quite common in adults, especially in African American, Asian, American Indian, and Hispanic populations, and lactose-free products can be a godsend for those lactose intolerant folks who enjoy cow’s milk and don’t want to eliminate it from their diets.
This is where Lactose-Free milk, such as the Organic Valley brand, comes in quite handy.
If you’ve never tasted lactose-free milk before, you’re in for a big surprise. It tastes like…
Milk!
Albeit, a tad bit sweeter than lactose-containing milk, since the lactose, aka milk sugar, has already been broken down into its components-glucose and galactose.
This month, The Southwest Dairy Association is challenging Recipe ReDux members to create holiday recipes using lactose-free cow’s milk, so today’s Quinoa Pudding was made especially for those of you with lactose intolerance, anyone on a FODMAPs diet, and everyone else for that matter since the pudding is equally delicious with regular cow’s milk or any non-dairy alternatives.
Here’s the recipe…
Cranberry Orange Quinoa Pudding with Toasted Almonds {Gluten Free, Low FODMAP}

Cranberry Orange Quinoa Pudding {Lactose Free}
Ingredients
- 1 cup orange juice
- 1 1/2 cups cranberries, fresh
- 1 cup quinoa, rinsed
- 2 1/2 cups lactose-free milk
- 1/4 cup maple syrup
- 2 teaspoons pure vanilla extract
- 1 teaspoon orange , zest
- 1/2 cup sliced almonds, toasted
Instructions
- Pre-heat oven to 400 degrees. Place cranberries and orange juice in a medium sauce pan, and heat until boiling. Reduce heat and simmer for approximately 5 minutes, or until cranberries have “popped” and are cooked through.
- Add quinoa, milk, maple syrup, vanilla, and orange zest to orange juice and cranberry mixture, and heat until boiling. Turn heat down to medium low and cover ~2/3 of the pan. Cook mixture for ~ 30 minutes, or until pudding consistency is achieved. Stir every 3-5 minutes to prevent sticking. While quinoa is cooking, place sliced almonds on a baking sheet, and bake in oven for 4-5 minutes, or until lightly brown and toasted.
- Divide quinoa pudding equally in to 7 serving dishes, and top with toasted almonds. Serve warm, or you may chill pudding in fridge, and serve cold.
Nutrition
Have you ever tried lactose-free milk before? Do you have problems digesting lactose? What’s your favorite holiday dessert???