What is chia seed pudding?
Chia seed pudding is simply a mixture of chia seeds and milk (preferably, non-dairy), that is allowed to sit at least six hours in the refrigerator. This soaking method allows the chia seeds to soak up the liquid and create a pudding.
Chia seed pudding is a fantastic make-ahead breakfast or snack. It takes less than 5 minutes to prepare, and easily keeps in the refrigerator for up to a week. For this reason, it is perfect for meal-prepping! It just comes down to getting the right proportion, mixing it thoroughly, and letting it refrigerate! Then you can add in whatever flavors you want to customize it.
What are the ingredients?
Chia Seeds
- Chia seeds were originally grown in Mexico. The seeds were highly valued for their medicinal properties and nutritional value. Today, they are valued for the same reasons, and are often considered a ‘Super Food’.
- Chia Seeds are high in fiber, antioxidants, calcium, potassium, magnesium, protein, and omega 3 fatty acids.
- Prepared properly, they are very easy to digest. Chia seeds must be soaked before eating. They are highly absorbent. For this reason, if they are eaten dry (without soaking), they can absorb moisture from inside your esophagus and create a blockage. This is why we soak them first, or make puddings, or blend them into smoothies, or mix them in with yogurt! Avoid sprinkling these on salads or other dishes – try other seeds instead.
- They are also a source of manganese, phosphorous, zinc, and copper.
- Chia seeds can easily be purchased online from companies like Amazon or Vitacost. You can also find them at most grocery stores in the health foods section. I like this Nutiva brand of chia seeds, because it is organic and non-GMO.
Nut Milk
- To make chia seed pudding, you can pretty much use any non-dairy nut milk you like. I particularly enjoy unsweetened original almond milk (no added sugars), but have also made it with homemade coconut milk (get a recipe here), and a coconut/almond milk blend. Cashew milk, macadamia nut milk, soy milk, hazelnut, pecan… the list goes on and on. I’m sure they are all delicious!
- Why use nut milk? The great thing about nut milks is that they have zero cholesterol, no to very little saturated fats, and they are naturally lactose free (great for those of us who are lactose intolerant)! They are also much lower in calories. If you feel like you are missing out on protein, they have protein-fortified plant-based milks (most often, cashew based).
- If you are allergic to nuts, you can try rice milk or oat milk.
Optional Add-Ins
- Agave Nectar or Maple Syrup. You don’t need much – only 1/4 tsp – 1/2 tsp – or a drizzle on top. Your sweetener can be added before soaking, or after.
- Vanilla. Again, a very small amount – Around 1/8 tsp – Vanilla can be added before or after soaking.
- Other flavors like cacao powder(1 tsp), cinnamon (just a dash),chai,matcha, etc. I would recommend adding these (and other powders) in before soaking your chia seeds, so the flavors incorporate better.
- I highly recommend adding flavors to your chia pudding. Chia seeds do not have much of a flavor, if anything – it can be quite earthy! A small splash of vanilla covers that right up.
how do I make Chia Seed Pudding?
tHE BASIC RATIO : 1/2 CUP NUT MILK, TO 2 TABLESPOONS CHIA SEEDS
CHIA SEED PUDDING RECIPE
Serves 2
Ingredients:
4 tbls Chia Seeds
1 cup Nut Milk of choice (I prefer almond)
(Optional: Liquid sweetener like maple syrup or agave, vanilla, cocoa powder, cinnamon, etc.)
Directions:
-
- Pour 1 cup of your choice of milk into an 8 oz jar (I love these).
- Add in your chia seeds, and stir very well. Allow to sit for a few minutes, then re-stir, or, screw on the jar lid and shake vigorously. If you don’t mix the ingredients well enough, you will end up with a mixture that is thicker on the bottom!
- Allow the mixture sit, covered, in the refrigerator to chill for at least 6 hours. Can be made ahead and stored for up to a week.
Nutritional Info: (1 serving, no added sweeteners, using original unsweetened almond milk)
Calories 158
Sodium 80 mg
Total Fat 11g (Saturated 1 g, Polyunsaturated 8g, Monounsaturated 2 g, Trans 0g)
Potassium 143mg
Total Carbs 3g (Sugars 0g, Dietary Fiber 11g)
Protein 6g
Cholesterol 0mg
Calcium 22% Iron 13%
Want more Chia Seed Recipes?
Best Ever Plant-Based Protein Smoothie
Banana-Berry Chia Seed Pudding Breakfast Jar
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Lynn Brant says:
I had the mistaken idea that chia seeds were just to add texture and thicken. I had no idea they had so much food value!
Katie Emmitt says:
Yes! They’re great. Tons of fiber! And you can use them as egg replacers too. Or make juice, and then add chia seeds (similar ratio and process to the pudding, but a little less chia) for a fresh juice with a lot of fiber.
Lynae says:
So excited to try this!! This will be perfect for festival breakfast prep!
Katie Emmitt says:
OMG! I hadn’t thought of that you’re so right!!