It’s a good habit find ways to eat fruits and vegetables that you don’t usually choose to increase the variety of nutrients that you eat each day. I don’t eat rhubarb very often because it requires cooking before you can eat it. So I wanted to find a way to prepare rhubarb and store some for later use, so then I wouldn’t have to cook it fresh every time. And this Rhubarb, Raspberry, Lime and Chia Compote is the result.

Rhubarb, Raspberry, Lime & Chia Compote {low FODMAP} | A Less Irritable Life


What I love about this compote is its versatility

If you’re new around here, you may not be aware that many of my recipes are designed to do double or triple time. By that I mean that the end product can be used in several different ways. The way I see it is that when something tastes good, it shouldn’t be restricted to just one showing. Plus, I think that leftovers are a gift that should never be taken for granted.

And this delightful fruit compote is definitely a gift that keeps giving and there are so many ways you can use it. Here’s a few suggestions for this Rhubarb, Raspberry, Lime and Chia Compote:

  • Use as a jam, spread generously on low FODMAP toast or bread. To add a creamier spin, spread the toast with a tablespoon of ricotta or peanut butter before adding the jam.
  • Dollop onto porridge or cereal for an extra flavour boost and some fibre. But if you do this, cut back on any extra fresh fruit that you’d normally add so that you don’t overdo the FODMAPs.
  • For a fresh burst, combine the compote with some Tangy Lemon Curd. This is beautiful on porridge, cereal, toast, or wherever.
  • Stir into a tub of plain lactose-free yoghurt to turn it into a flavoured yoghurt with a delicious flavour and a good dose of fibre.
  • For a simple dessert, put 1/4 cup of compote into a small bowl. Then dollop on a couple of spoonfuls of coconut yoghurt and sprinkle with some chopped walnuts or pecans.
  • Top a warmed low FODMAP muffin, such as these Rhubarb, Lime and Coconut Muffins, with a couple of spoonfuls.

Better yet, the compote can be frozen and defrosted for later use, either within the fridge or the microwave. This really adds to its versatility. I like to freeze it in 1/2 cup lots, since that’s enough for several serves.

So how about making some of this Rhubarb, Raspberry, Lime and Chia Compote today. And if you find some extra uses for it, make sure you let me know.

Rhubarb, Raspberry, Lime & Chia Compote {low FODMAP} | A Less Irritable Life



Rhubarb, Raspberry, Lime & Chia Compote

  • Author: Glenda Bishop
  • Prep Time: 5 minutes
  • Cook Time: 10 minutes
  • Total Time: 15 minutes
  • Yield: 2 and 1/3 cups
  • Category: Dips and Spreads


Have you tried making a fruit compote low FODMAP? This Rhubarb, Raspberry, Lime & Chia Compote fits the bill and is incredibly delicious and versatile.


  • 200g rhubarb
  • 1/2 cup water
  • 1/4 cup sugar
  • Zest and juice of 1 lime
  • 200g frozen raspberries
  • 6 tsp of chia seeds


  1. Chop the rhubarb into 2cm pieces and put into a medium saucepan. Add the water, sugar, lime zest and juice. Bring to a boil, then reduce heat and simmer covered for about 5 minutes or until the rhubarb breaks down easily with a spoon.
  2. Add the frozen raspberries and cook until they defrost and mush down.
  3. Add the chia seeds and mix in well.
  4. Transfer to a jar and refrigerate for up to 1 week.

Ingredient Notes

  • This recipe is suitable for a low FODMAP diet, provided that the recommended serving size for this recipe is not exceeded.
  • This recipe is naturally gluten-free, dairy-free and nut-free. However, if you have an allergy to any of these items, or have coeliac disease, please check the labels on any purchased ingredients to ensure they are safe for your requirements.

Low FODMAP Portion

  • Serving Size: as a jam: 1-2 tbsp; as a compote: 1/4 cup

Discover more delicious low FODMAP recipes that will keep your tummy happy and make your taste buds smile

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