Vanilla Pudding

Tanya Eisenwasser

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A simple stovetop vanilla pudding made with coconut milk and tapioca starch. No dairy, no cornstarch, and no alcohol-based extract. Comes together in about 15 minutes and sets in the fridge.

Prep 5 min

Cook 10 min

Serves 4

Gluten-freeDairy-free

Ingredients

• 1 (13.5 oz) can full-fat coconut milk
• 1/4 cup pure maple syrup
• 3 tablespoons tapioca starch
• 2 large egg yolks
• 1 1/2 teaspoons vanilla powder
• 1/4 teaspoon fine sea salt
• 1 tablespoon coconut oil

Instructions

1. Pour the coconut milk into a medium saucepan. Whisk vigorously for about 30 seconds until the cream and watery liquid combine into a smooth mixture.
2. Add the tapioca starch and whisk until completely dissolved with no lumps. Doing this off the heat keeps the starch from clumping.
3. Whisk in the maple syrup, egg yolks, vanilla powder, and salt until smooth.
4. Place the saucepan over medium heat. Whisk constantly as the mixture warms. After about 5 to 7 minutes, the pudding will start to thicken and steam.
5. Continue whisking for another 1 to 2 minutes once it begins to bubble gently, until thick enough to coat the back of a spoon.
6. Remove from heat and whisk in the coconut oil until fully melted and the pudding looks glossy.
7. Pour into 4 small bowls or ramekins. Press a piece of parchment directly onto the surface of each portion to prevent a skin from forming.
8. Refrigerate for at least 2 hours, until fully chilled and set.

Tips & Substitutions

• Whisk constantly. Once the pan hits the heat, do not stop whisking. The egg yolks and tapioca thicken fast, and an unattended pan will scramble the eggs or scorch the bottom.
• Pick a clean coconut milk. Look for brands without guar gum, carrageenan, or natural flavors. The pudding sets best with full-fat coconut milk, not light.
• Tapioca vs arrowroot. Arrowroot can also work, but it thickens slightly differently. Keep the heat gentle and avoid a hard boil so it does not thin out. If you tolerate corn, cornstarch works too at the same amount.
• Vanilla powder vs extract. Vanilla powder is alcohol-free, which some people with histamine intolerance prefer. If you tolerate extract, use 1 to 2 teaspoons and stir it in off the heat with the coconut oil.
• Egg yolks only. Whole eggs are commonly tolerated, but egg whites can be triggering for some people with histamine intolerance. The yolks here add richness and body without the whites.
• Sweetness. Maple syrup at 1/4 cup gives a moderately sweet pudding. Cut to 3 tablespoons for less sweet, or add another tablespoon for more.
• Make it extra creamy. Use only the firm cream from the top of a chilled can of coconut milk (set the watery liquid aside for smoothies). Replace the full can in the recipe with 1 cup of cream plus 2/3 cup of water.
• Toppings. Top with fresh blueberries, fresh sliced peach, a drizzle of warm maple syrup, or a dusting of cardamom.

Why This Works

Full-fat coconut milk. A creamy dairy-free base that gives the pudding its body without dairy. Coconut is generally well tolerated on a low histamine diet, though some people react to additives like guar gum or carrageenan, so check labels.

Tapioca starch. Made from cassava root, tapioca is generally well tolerated and gives the pudding a smooth, glossy set without cornstarch.

Vanilla powder. Pure ground vanilla bean adds the warm flavor without the alcohol used in vanilla extract. Some people with histamine intolerance find alcohol-based extracts triggering.

Maple syrup. A simple sweetener with no preservatives. Generally considered low histamine when pure.

Egg yolks. Add richness and a custardy mouthfeel without the egg whites that some people with histamine intolerance find triggering.

Storage

Vanilla pudding is best within 24 hours of making, while still fresh. Keep covered in the fridge with parchment pressed to the surface to prevent a skin. It firms up further as it chills, so if it feels too thick after a day, whisk gently before serving. Some people are sensitive to leftovers, so pay attention to how you respond.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.