If you haven’t tried chia seed pudding yet, you’re in for a real (and very healthy) treat. There are so many reasons to love chia, and so many ways to serve chia pudding that are guaranteed to make your mouth water.
And yes, we ARE talking about those same chia seeds of 1980s Chia Pet fame! Chia seeds come from a Mexican plant in the mint family.
The nutritional power of chia
Chia seed pudding is a super-tasty and extremely easy way to sneak healthy fats into your diet. Chia seeds are filled with omega-3 fatty acids -- the good fats that promote heart and joint health and aid memory.
And according to registered dietitian, Gillian Culbertson MS, RD, besides supplying heart-healthy omega-3s, chia seeds keep your blood sugar balanced and are full of minerals and antioxidants.
“They’re also rich in potassium, iron and calcium,” Culbertson says.
More pluses in this pudding
“Chia pudding is the easiest thing you can possibly make, because the basic recipe has only two ingredients -- chia seeds plus any kind of milk. And what’s easier than that?” Culbertson says.
With chia, there’s no cooking involved. And chia seeds absorb up to 10x their weight in liquid. Just soak them in your milk of choice and these teeny seeds transform themselves into a pudding with a consistency similar to tapioca.
Sound easy enough? Then here are six tantalizing flavor variations she has created from one simple chia seed pudding recipe that are perfect as a snack, dessert or even breakfast!
Simple Chia Seed Pudding Recipe (1 serving)
Nutrition Info -- 2 Tbsp chia seeds (28g) with 1 /2 cup (120ml) unsweetened almond milk
- Calories 152*.
- Fat 10g.
- Protein* 5g.
- Fiber 11g.
(*Total calories, protein and fat will be higher if made using a higher-fat milk, as well as for flavors including chocolate and nuts.)
Ingredients
- 1/2 cup milk (low-fat, non-fat, soy, almond, coconut, rice, hemp or other unsweetened non-dairy)
- 2 tablespoons chia seeds (whole, not ground)
In a small bowl, combine your chia seeds and milk of choice. Mix well. Set in the refrigerator for at least 3 hours, but it’s best to leave chilling overnight.
When you’re ready to eat, give a quick stir. Enjoy as-is, or add any of these tempting toppings to the recipe above to create your own recipe book of delicious chia pudding flavors! Mix and match with your main meal or serve as your final dessert course!
Cocoa Loco Chia Pudding
- 1 Tbsp cocoa powder
- 1 /4 tsp vanilla extract
- Pinch cinnamon
- 1 Tbsp maple syrup
Sweet Almond Chia Pudding
- 1 /4 tsp almond extract
- Pinch of cardamom
- 1 tsp honey
- 1 Tbsp sliced almonds
Chai Chia Pudding
- 1 /2 tsp vanilla extract
- 1 /8 tsp cinnamon
- 1 /8 tsp ginger
- 1 /8 tsp cardamom
- 1 /8 tsp cloves
- 1 /8 tsp black pepper
- 1 Tbsp maple syrup
Pistachio Chia Pudding
- 1 tsp chopped pistachios
- Two drops rosewater
- Pinch of cinnamon
- Pinch of cloves
- 1 tsp honey
Sweet Almond Chia Pudding
- 1 /4 tsp almond extract
- Pinch of cardamom
- 1 tsp honey
- 1 Tbsp sliced almonds
Chocolate Raspberry Chia Pudding
- Handful of fresh raspberries
- 1 tsp dark chocolate shavings
- 1 /2 tsp vanilla extract
- 1 tsp brown rice syrup
Mango Blueberry Chia Pudding
- 1 /4 cup diced, fresh mango
- Handful of blueberries
- 1/2 tsp vanilla
- 1 tsp shredded unsweetened coconut
- 1 tsp raw honey
This article is from Cleveland Clinic and was legally licensed through the Industry Dive publisher network. Please direct all licensing questions to legal@industrydive.com.
