Lactose-Free Milk & Coconut Tapioca Pudding

Preparation Steps

1. Soaking the tapioca pearls — Place the 60 g of tapioca pearls in a bowl and cover with cold water. Leave to soak for 30 minutes. This initial soaking reduces the cooking time and preserves the resistant starches, supporting a greater feeling of satiety and gentler digestion. Drain thoroughly through a fine-mesh sieve before use.

2. Preparing the milk mixture — In a medium saucepan, combine the lactose-free milk and coconut milk. Add the pinch of salt and the cane sugar. Stir gently with a whisk and heat over a medium flame, being careful not to let it come to a full boil. This combination of lactose-free milk and coconut milk provides medium-chain triglycerides (MCTs), which are easily absorbed and help to limit intestinal fermentation.

3. Cooking the tapioca — Add the drained tapioca pearls to the warm milk mixture. Immediately reduce the heat to low and cook, stirring regularly with a wooden spatula, for 15 to 20 minutes. The pearls should gradually turn translucent and the mixture should thicken. Avoid a rolling boil: gentle cooking preserves the B vitamins in the tapioca and prevents the milk from catching on the bottom of the pan.

4. Incorporating the egg — In a small bowl, beat the whole egg together with the teaspoon of vanilla extract. Remove the pan from the heat (or keep it on a very low heat), then slowly pour the egg mixture into the saucepan in a very thin stream, stirring vigorously and continuously. This technique, similar to an egg liaison, gives the pudding a smooth, silky texture without the risk of the egg scrambling into lumps. Return to a low heat for 1 to 2 minutes, stirring constantly, to bring the mixture together.

5. Resting and setting — Remove the saucepan from the heat. The pudding may appear slightly liquid at this stage — this is perfectly normal, as it will continue to thicken as it cools. Divide the mixture between 4 individual glasses or ramekins. Leave to cool at room temperature for 10 minutes, then refrigerate for at least 1 hour. The gradual cooling allows the tapioca starches to set the pudding naturally, with no additives or setting agents required.

6. Toasting the desiccated coconut — While the pudding is chilling, lightly toast the 30 g of desiccated coconut in a dry frying pan over a medium heat for 2 to 3 minutes, stirring constantly until it turns a light golden colour. Transfer to a plate and leave to cool. This simple step intensifies the coconut aroma and adds a wonderfully contrasting texture.

7. Finishing and serving — When ready to serve, scatter the toasted desiccated coconut over each glass. Add a few fresh strawberries, halved, or a small handful of blueberries if you wish: these berries are low-FODMAP in small quantities and provide antioxidants that are beneficial for gut health. Serve well chilled.

💡 Gut-Friendly Tips

• Portions and IBS : Keep to a portion of 40 to 60 g of cooked tapioca per person to stay within the low-FODMAP thresholds validated by Monash University and to avoid any starchy sluggishness.
• Plant-based alternative : You can replace the lactose-free milk with rice milk or almond milk (low-FODMAP) for a fully plant-based version, suitable for elimination diets.
• Egg-free variant : If you have an egg allergy or prefer a lighter texture, simply leave out the egg — the tapioca alone is sufficient to thicken the pudding.
• Storage : The pudding will keep for up to 3 days in the refrigerator, covered with cling film pressed directly onto the surface to prevent a skin from forming.