I love chia seeds and use them all the time. These mini powerhouses pack more calcium than milk, more antioxidants than blueberries, and more omega-3 than salmon. That’s quite the accomplishment for a tiny seed!
Their texture can take a little getting used to, but they’re versatile. I also love that they’re protein-rich and can help thicken recipes.
What is Chia Seed Pudding?
Chia seed pudding is a simple and yummy way to easily get the benefits of chia seeds. These seeds are high in healthy fats and omega-3 fatty acids. It’s similar to overnight oats but without the grains.
It takes minutes to make and has enough protein and nutrients for a quick, on-the-go breakfast. It’s also naturally gluten-free and easily dairy-free. For a low-carb, keto-friendly version use almond milk and stevia to sweeten.
You can put chia pudding in reused baby food jars, small mason jars, or even squeeze pouches for school lunches.
Blended vs. Whole Chia Seeds
There are two texture options for chia seed pudding. I prefer to keep the chia seeds whole because I love their texture. If you prefer a smoother texture similar to “regular” pudding then you might like yours blended.
Here’s how to make chia seed pudding:
- For the whole seed version, just leave the seeds whole and whisk the ingredients together. If you’re adding flavors (berries, chocolate, etc.) you’ll need to blend these into the liquid first. This helps keep the flavor even.
- For blended (smooth) pudding, dump all the ingredients in a high speed blender and blend until smooth. I prefer to do this with chocolate or colored options as the simple vanilla recipe is gray when blended.
Mix-Ins and Toppings to Add
I’ve included several different flavor recipe options below, but here are some more ideas. Some of these toppings work best if added right 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 way to eat it is with chopped soaked nuts, fresh fruit, or even chocolate shavings. It makes the perfect healthy breakfast, snack, or dessert.
Chia Seed Pudding Recipe
Servings
Equipment
- Blender (optional)
Ingredients
- 2 cups coconut milk (or other milk of choice)
- ½ cup chia seeds
- ½ tsp vanilla extract
- ¼ cup maple syrup (or other sweetener and amount of choice)
- ¼ tsp cinnamon (optional)
Instructions
Blended Chia Seed Pudding
- Place all ingredients in blender and blend on high for 1-2 minutes until completely smooth.
- Pour the mixture into a jar or glass container. Place in the refrigerator for at least 4 hours or overnight to gel.
Whole Chia Seed Pudding
- Blend all ingredients except the black chia seeds in a blender until smooth, 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 gel.
- Shake or whisk a few times within the first hour to help it gel evenly.
Nutrition
Notes
- This recipe is endlessly customizable! Try some of the variations below.
- Each serving is about 3/4 cup of pudding.
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How to Make Chia Pudding With Variations
The beauty of this recipe is that there are dozens of ways to customize it. You can change the flavor, the texture, the sweetener, the color, and practically any other part of the recipe. It’s almost impossible to mess up.
Different Sweetener Options
Raw honey works well instead of pure maple syrup. For a low-glycemic option try stevia or omit the sweetener entirely. Stevia can be healthy if it’s minimally processed. I like the Sweet Drops brand and they have lots of different flavors. My favorite flavor in this recipe is their English Toffee stevia.
You could also blend some dates or bananas into your liquid before adding the chia seeds. Although it’s popular and touted as healthy, I’d skip the agave syrup.
Milk Options
I use coconut milk here because it’s healthy, allergen-friendly, and gives it a good flavor. Some recipes call for soy milk or oat milk, which I don’t recommend (here’s why). If you don’t want chia seed pudding with coconut milk, then try one of these instead:
- Unsweetened almond milk (homemade is best!)
- Cashew milk
- Raw dairy milk
- Greek yogurt mixed with water
- Macadamia milk
Mix up the Flavor
I prefer basic vanilla chia seed pudding, but I’ve always been a vanilla ice cream person too. If vanilla isn’t your thing, here are some great flavor options you can try:
- Chocolate: Add ¼ cup cocoa powder to the blended version of this recipe and/or add chocolate flavored stevia.
- Strawberry: Add ½ cup fresh strawberries to the blended recipe. Or, try blending fresh strawberries into a juice and use as part of the liquid in the whole chia seed recipe.
- Chai: Add 1 teaspoon ground cinnamon and a pinch of cardamon and cloves for a chai flavor.
- PB&J: Here’s a peanut butter and blackberry jam chia pudding recipe we love.
- Pecan Pie: Add ½ teaspoon of ground cinnamon to the base recipe and an optional ½ teaspoon of almond extract. Mix ½ cup of chopped toasted pecans into the finished pudding.
- Matcha: Add 1 Tablespoon matcha green tea powder to the mix for a naturally bright green color (great idea for St. Patrick’s Day!).
Chia Seed Pudding With Protein
I’ll add more protein to this recipe, especially if it’s for breakfast. I add 2-4 Tablespoons of collagen protein powder. This adds more protein and skin/hair boosting collagen without changing the taste.
How Long Can You Keep Chia Seed Pudding?
This recipe uses all natural ingredients and isn’t a processed food. It tastes best within two days after it’s made. I prefer to meal-prep and make it at night to have it ready the next morning. This delicious pudding vanishes so quickly in our house though I’ve never had to worry about it!
Reducing Anti-nutrients
Almost all plant foods have some amount of oxalates and our body actually makes oxalates. Certain healthy gut bacteria use oxalates for food. The problem is when we’re not getting enough calcium or have a damaged gut lining.
Calcium-rich foods decrease oxalate absorption. People with disrupted gut function from IBS, antibiotics, or a history of kidney stones should exercise more caution when it comes to oxalate rich foods. So how much oxalates are really in chia seeds?
These tiny seeds are lower in oxalates than spinach, swiss chard, almonds, brazil nuts, chocolate, sweet potatoes, and many other plant foods. If you want to lower that number even further then there’s an easy way to do that!
Soaking chia seeds in an acid starts the fermentation process and makes them easier to digest. A 2018 study found that soaking various seeds and beans reduced the oxalate content by 26-56 percent. Soaking also reduces phytic acid.
For every batch of chia seed pudding use 1 Tablespoon of whey, kefir, or other liquid probiotic. Sauerkraut juice is one option, but might affect the flavor too much for some people. Simply add the liquids and chia seeds to the recipe and let it sit out on the counter overnight or up to 24 hours. Then add in whatever sweetener and mix-ins you want. This mixture will keep in the fridge for about 4 days.
What are your favorite flavors and mix-ins to use with chia seed pudding? Leave a comment and let us know!
Like this recipe? Try these chia seed juice squeeze pouches too.
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