This low FODMAP Cranberry Orange Quinoa Pudding with Toasted Almonds not only makes for a healthy and delicious dessert but makes for a fabulous breakfast as well.  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}


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.  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…


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

Cranberry Orange Quinoa Pudding {Lactose Free}

This low FODMAP Cranberry Orange Quinoa Pudding with Toasted Almonds not only makes for a healthy and delicious dessert, but makes for a fabulous breakfast as well.  Pinky swear, I promise not to tell your mom you're having pudding for breakfast!
5 from 1 vote
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Prep Time: 10 minutes
Cook Time: 35 minutes
Total Time: 45 minutes
Servings: 7 servings


  • 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


  • 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.


Serving: 1/2 cup | Calories: 194kcal | Carbohydrates: 32g | Protein: 5g | Fat: 5g | Saturated Fat: 1g | Sodium: 3mg | Potassium: 306mg | Fiber: 4g | Sugar: 11g | Vitamin A: 84IU | Vitamin C: 21mg | Calcium: 50mg | Iron: 2mg
EA Stewart, RD | Registered Dietitian Nutritionist
Course Breakfast, Dessert, pudding
Cuisine American, Gluten Free, Low FODMAP
Keyword cranberry, pudding
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Have you ever tried lactose-free milk before?  Do you have problems digesting lactose?  What’s your favorite holiday dessert???