Chia seeds are incredibly nutrient dense. Not only are they a complete protein, they’re full of antioxidants, vitamins, minerals (including calcium) and fiber. They also grow up to 15 times their size and make a gel-like consistency when mixed with liquids (hence the popularity of chia bowls) and are both filling and good for digestion.
But there’s yet another reason chia seeds have become popular, particularly for breakfast or even anytime of the day — they’re a great pre-work snack, making it one of the most effective appetite suppressants for weight loss.
And chia in a pudding form? It’s one of the tastiest ways to work the superfood into your daily diet. To make nearly all of the recipes below, you just need to mix the ingredients, place the concoction in an airtight container and refrigerate overnight. While you’re sleeping, the recipe’s liquids expand the seeds, forming a tapioca-like texture—no cooking required! It doesn’t get much better than that.
Blueberry coconut chia puddingINGREDIENTS
1 1/2 cups coconut milk (carton or can will work for this just make sure to stir the can to mix together the cream and water before using)
1/4 cup chia seeds
1 tablespoon honey
pinch of salt
1/2 teaspoon vanilla extract
1/4 teaspoon almond extract
1/3 cup frozen wild blueberries, thawed (or fresh)
2 tablespoons unsweetened shredded coconut
Honey for drizzling on top
Whisk together the coconut milk, chia seeds, honey, salt and extracts in a bowl.
Cover with plastic wrap and refrigerate for at least 3 hours.
Once thickened, spoon into serving bowls and top with blueberries, shredded coconut and more honey if desired.
Serves: 4 | Nutrition: 120 calories, 8.6 g fat, 5.7 g saturated fat, 50 mg sodium, 10.4 g carbs, 3.5 g fiber, 6.2 g sugar, 2.1 g protein Recipe Credit: Running To The Kitchen
Chia Seed Breakfast PuddingINGREDIENTS
3 tablespoons chia seeds
1 cup milk of your choice (I used soy milk)
1 tablespoon pure maple syrup
⅛ teaspoon pure vanilla extract
Add all ingredients to a small bowl and whisk. Let it sit for a few minutes and whisk again to prevent clumping. Repeat 1-2 more times, cover and place in the refrigerator overnight.
Eat as is or serve with fresh fruit or granola, enjoy!
Serves: 1 | Nutrition: 387 calories, 18.4 g fat, 2 g saturated fat, 270 mg sodium, 31 g carbs, 18.3 g fiber, 23.2 g sugar, 17.3 g protein Recipe Credit: Begin Within Nutrition
Overnight Chocolate Chia Seed PuddingINGREDIENTS
1 1/2 cups (360 ml) Almond Milk Unsweetened
1/3 cup (63 g) chia seeds
1/4 cup (24 g) cacao or unsweetened cocoa powder
2-5 Tbsp (30-75 ml) maple syrup if not blending (can sub 5-9 dates, pitted, if blending)
optional: 1/2 tsp ground cinnamon
1/4 tsp sea salt
Optional: 1/2 tsp vanilla extract
Add all ingredients except sweetener to a mixing bowl and whisk vigorously to combine. If not blending (which I preferred!), sweeten to taste with maple syrup at this time. If blending, you can sweeten later with maple syrup or dates.
Let rest covered in the fridge overnight or at least 3-5 hours (or until it’s achieved a pudding-like consistency).
If blending, add to a blender and blend until completely smooth and creamy, scraping down sides as needed. Sweeten to taste.
Leftovers keep covered in the fridge for 2-3 days, though best when fresh.
Serve chilled with desired toppings, such as fruit, granola, or coconut whipped cream.
Serves: 4 | Nutrition: 133 calories, 8 g fat, 1.2 g saturated fat, 14 g carbs, 9 g sugar, 187 mg sodium, 8.6 g fiber, 5.3 g protein (calculated with 2 tablespoons maple syrup, cinnamon, and ½ teaspoon vanilla extract) Recipe Credit: Minimalist Baker