Let’s talk chia pudding! If you haven’t tried this healthy breakfast recipe before, it's time you start!
Chia pudding is the perfect healthy breakfast or snack to meal prep for the week. It’s creamy, satisfying and loaded with protein, fiber and omega-3s. Vegan, gluten-free, paleo and keto.
It all begins with chia seeds, tiny little seeds that are loaded with nutrition:
Omega 3 fatty acids – Omega 3 and Omega 6 fatty acids are essential fatty acids, meaning that you need to get from food sources because your body cannot produce them itself. Omega 3’s reduce inflammation and may help lower risk of chronic diseases such as heart disease, cancer, and arthritis. They’re also said to help with weight reduction related to their regulation of blood sugar levels and insulin.
Plant-based protein – We all know protein is an essential macronutrient needed for many functions in the body, including muscle building.
Antioxidants – Antioxidants help rid our body of free radicals, which have been linked to cancer and heart disease.
Fiber – Helps with weight loss by keeping you feeling full, prevents constipation and enhances regularity.
Magnesium and Potassium – Two minerals needed for good health.
There are a TON of chia seed recipes out there , but if you’re chia newbie, chia pudding is an awesome first-timer recipe because you’ll get a real sense of their absorption power, the gel-like texture chia seeds create and their ability to help keep you full.
How to Make Chia Pudding (3 Steps)
The process of making chia pudding is so easy! The first step is to stir together your chia seeds and milk in a mason jar or bowl. Start with 3 Tablespoons of chia seeds to 1 cup of liquid, but if you want a thicker chia pudding we recommend using 4 Tablespoons to 1 cup of liquid.
Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight.
The chia pudding should be nice and thick, not liquidy. If it’s not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir and refrigerate for another 30 minutes or so.
3–4 Tablespoons chia seeds
1 cup milk (we like unsweetened coconut, almond or cashew milk)
1/2 Tablespoon maple syrup, honey or sweetener of choice*
1/4 teaspoon vanilla (optional)
Toppings of choice: fresh berries or other fruit, granola, nut butter, etc
In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.
You can also prep your pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve, top the pudding with berries and enjoy.
Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.