Healthy Chia Seed Pudding Recipe (+ Video)

Chia seeds are getting buzz for their health benefits, and rightfully so: These small seeds pack a big punch! Whole chia seeds provide a filling portion of plant-based protein, fiber and omega-3 fatty acids in every serving, and they are easy to add to your diet.

Our favorite chia seed recipe is a delicious make-ahead breakfast or snack that makes adding fiber to your diet as easy as pudding.

Is chia seed pudding good for you?

Chia seed pudding, a satisfying mix of whole chia seeds and milk, is an excellent way to add protein and fiber to your diet. One serving of this pudding has about as much protein as one egg and plenty of soluble fiber. This pudding also delivers antioxidants and important minerals, such as potassium, iron and calcium. Using fortified milk or plant milk can bring even more vitamins and minerals to the table.

Why are chia seeds a good addition to a pudding recipe?

Chia seeds are nutritional powerhouses, with about 5 g of protein, 10 g of fiber and 5 g of omega-3 fatty acids per ounce (about 2 tablespoons). They also contain calcium, trace minerals, and all nine essential amino acids.

Research shows chia seed consumption can support already healthy blood pressure and cholesterol levels, encourage digestive health and promote healthy weight management.

Their fiber content is a big reason why chia seeds are popular for helping to control appetite and promote a healthy weight, but there are other ways to get fiber if you aren't nuts about chia seeds, or you are looking for everyday support. A dietary fiber supplement using glucomannan from konjac root is a convenient way to encourage regularity, digestive health and heart health in a low daily dose. A fiber supplement also allows you to adjust your dose to optimize your fiber experience.

Tips for Success

Like overnight oats, this chia seed pudding recipe is highly customizable with your favorite ingredients.

• We used unsweetened almond milk, but you can use dairy milk, oat milk, coconut milk or any other milk alternative. The chia seeds will soak up the flavor of the milk you use.
• If this pudding recipe isn't sweet enough, add more maple syrup or another sweetener, such as honey or juice. Topping your chia seed pudding with fresh strawberries or other berries will also add sweetness.
• You can add thicker ingredients as well, such as Greek yogurt, peanut butter or fruit puree, to add flavor to your chia seed pudding.
• Be sure to wait 30 minutes after mixing your chia seed pudding and stir it again before putting it in the fridge so it sets evenly without clumping.
• This chia seed pudding will last in the fridge for 4-5 days, so you can easily double or triple your batch to make several days of breakfasts. Chia seed pudding is also excellent for on-the-go snacks.

References

• Chen HL, et al. "Supplementation of konjac glucomannan into a low-fiber Chinese diet promoted bowel movement and improved colonic ecology in constipated adults: a placebo-controlled, diet-controlled trial." J Am Coll Nutr. February 2008. https://pubmed.ncbi.nlm.nih.gov/18460488/
• Devaraj RD, et al. "Health-promoting effects of konjac glucomannan and its practical applications: A critical review." Int J Biol Macromol. April 2019. https://pubmed.ncbi.nlm.nih.gov/30586587/
• Londre R. "Chia seeds pack nutritional punch." Mayo Clinic Health System. April 2022. https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/chia-seeds-pack-nutritional-punch
• Restivo J. "Chia seed benefits: What you need to know." Harvard Health Publishing. February 2024. https://www.health.harvard.edu/nutrition/chia-seed-benefits-what-you-need-to-know