I’m a big fan of chia seeds and incorporate them into my meals frequently. These tiny powerhouses are incredibly nutritious, offering more calcium than milk, more antioxidants than blueberries, and even more omega-3s than salmon. That’s quite impressive for such a small seed!
Although their texture might take some getting used to, chia seeds are very versatile. What I particularly appreciate about them is their high protein content and their ability to thicken dishes.
What is Chia Seed Pudding?
Chia seed pudding is a delicious and convenient way to enjoy the benefits of chia seeds. Rich in healthy fats and omega-3s, it resembles overnight oats but without grains.
Preparing it is quick, taking only a few minutes, and it provides ample protein and nutrients for a handy breakfast. Naturally gluten-free and easily made dairy-free, you can create a low-carb, keto-friendly version using almond milk and stevia.
Chia pudding can be stored in repurposed baby food jars, small mason jars, or even squeeze pouches for easy school lunches.
Blended vs. Whole Chia Seeds
Chia seed pudding offers two textural options. Personally, I enjoy leaving the seeds whole for their unique texture. But if you prefer a smoother consistency, similar to regular pudding, then blending them might be your choice.
How to make chia seed pudding:
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For the whole seed version, keep the seeds intact and whisk the ingredients together. If you’re adding flavors (like berries or chocolate), blend these into the liquid first to evenly distribute the flavor.
- For a blended pudding, simply blend all the ingredients in a high-speed blender until smooth. Blending works well with chocolate or colored variations as plain vanilla can appear gray when blended.
Mix-Ins and Toppings to Add
Below are various flavor options, along with additional ideas. Some toppings are best added just before serving.
- Chocolate chips
- Unsweetened coconut flakes
- A spoonful of almond butter or other nut butter
- Homemade coconut granola
- Raspberries, blueberries, or other chopped fruit
My favorite toppings are chopped soaked nuts, fresh fruit, or even chocolate shavings, making it a perfect healthy breakfast, snack, or dessert.
Chia Seed Pudding Recipe
Enjoy a delicious and nutritious chia seed pudding packed with protein, omega-3s, antioxidants, and calcium. It takes less than five minutes to prepare!
Blended Chia Seed Pudding
- Place all ingredients in a blender and blend on high for 1-2 minutes until smooth.
- Pour the mixture into a jar or glass container. Refrigerate for at least 4 hours or overnight to set.
Whole Chia Seed Pudding
- Blend all ingredients, except the chia seeds, in a blender, including any added flavors, fruits, or chocolate. Whisk in chia seeds.
- Pour the mixture into a jar or glass container. Place in the refrigerator for at least 4 hours or overnight to set.
- Shake or whisk a few times within the first hour to help it set evenly.
Nutrition Facts
Amount Per Serving (1 serving):
- Calories: 382 (Calories from Fat 279)
- Fat: 31g (48%)
- Saturated Fat: 22g (138%)
- Trans Fat: 0.03g
- Polyunsaturated Fat: 5g
- Monounsaturated Fat: 2g
- Sodium: 20mg (1%)
- Potassium: 382mg (11%)
- Carbohydrates: 26g (9%)
- Fiber: 7g (29%)
- Sugar: 12g (13%)
- Protein: 6g (12%)
- Vitamin A: 12IU (0%)
- Vitamin C: 1mg (1%)
- Calcium: 178mg (18%)
- Iron: 5mg (28%)
*Percent Daily Values are based on a 2000-calorie diet.
This recipe is customizable! Each serving is about 3/4 cup of pudding.
How to Make Chia Pudding With Variations
What makes this recipe so wonderful is its flexibility. You can change the flavor, texture, sweetener, color, and just about any part of the recipe. It’s nearly impossible to make a mistake.
Different Sweetener Options
Raw honey serves as a good substitute for pure maple syrup. For a low-glycemic option, try stevia or omit the sweetener altogether. Stevia is a healthy alternative if minimally processed. I prefer the Sweet Drops brand, with English Toffee stevia being my favorite in this recipe.
Alternatively, blend dates or bananas into the liquid before adding the chia seeds. While popular, it’s best to avoid agave syrup.
Milk Options
Coconut milk is my go-to choice due to its health benefits and pleasant flavor. Many recipes call for soy or oat milk, but I suggest alternatives:
Mix up the Flavor
I enjoy basic vanilla chia pudding, being a vanilla fan in general. If vanilla isn’t your preference, try these flavors:
- Chocolate: Add ¼ cup cocoa powder to the blended version and/or chocolate stevia.
- Strawberry: Blend ½ cup strawberries into the recipe. Alternatively, use strawberry juice as part of the liquid in the whole seed version.
- Chai: Add 1 teaspoon ground cinnamon and a pinch of cardamom and cloves.
- PB&J: Check out this recipe we love with peanut butter and blackberry jam.
- Pecan Pie: Add ½ teaspoon cinnamon and optional almond extract. Mix in ½ cup chopped pecans.
- Matcha: Mix 1 tablespoon matcha powder for a naturally bright green color, fitting for St. Patrick’s Day.
Chia Seed Pudding With Protein
For more protein, especially at breakfast, I include 2-4 tablespoons of collagen protein powder, which boosts protein and collagen without altering the taste.
How Long Can You Keep Chia Seed Pudding?
This pudding is best consumed within two days. I usually prepare it the night before to enjoy it fresh in the morning. It’s so delicious it doesn’t last long in our house!
Reducing Anti-nutrients
Most plant foods have oxalates, but they become problematic with disrupted gut function. Chia seeds are lower in oxalates than many other foods. To reduce oxalates, soak chia seeds in an acid to start fermentation and aid digestion. A tablespoon of whey or liquid probiotic in each batch, along with allowing the mixture to sit on the counter before refrigeration, can reduce oxalate and phytic acid content. This fermented mixture lasts about 4 days in the fridge.
What flavors and mix-ins do you enjoy with chia seed pudding? Share your favorites with us!
If you like this recipe, you might also love these chia seed juice squeeze pouches.
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