Chia Seed Pudding 3 Ways

chia seeds in a jar with lid
Photo: Thinkstock/Diana Taliun

Chia seeds were discovered more than 5,000 years ago and were a staple in the Aztec and Mayan diets. It’s no wonder they have stuck around for so long — they are a nutrition powerhouse! One 2-tablespoon serving provides 190 calories, 4 grams protein, 12 grams carbohydrates, 11 grams fiber and 9 grams fat, along with numerous vitamins and minerals.

Although chia seeds contain 25 to 40 percent fat, it is in the form of omega-3 and omega-6 fatty acids, and incorporating chia seeds into the diet can help restore the body’s preferred ratio of essential fatty acids. These essential fats cannot be made in the body and must be acquired from food in order to form eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are both important for brain functioning.

Here are three ways to enjoy chia seeds as a pudding for a brain-boosting breakfast, light lunch or snack!  Each recipes makes one serving.


Vanilla Chia Seed Pudding

Ingredients

  • 2 tablespoons chia seeds
  • ½ cup unsweetened almond milk (or other unsweetened milk)
  • dash of vanilla extract
  • 1 teaspoon maple syrup, honey or agave
  • Optional toppings: sliced kiwi, strawberries or any combination of fruit

Chocolate Chia Seed Pudding

Ingredients

  • 2 tablespoons chia seeds
  • ½ cup unsweetened almond milk (or other unsweetened milk)
  • 1 teaspoon vanilla extract
  • 1 tablespoon cocoa powder
  • Optional toppings: 1 to 2 tablespoons trail mix for an extra protein boost; sliced strawberries and/or banana

Peanut Protein Banana Chia Seed Pudding

Ingredients

  • 2 tablespoons chia seeds
  • ½ cup unsweetened almond milk (or other unsweetened milk)
  • 1 teaspoon maple syrup, honey or agave
  • 1 banana, separated — ½ mashed in recipe, other ½ sliced on top
  • 1 to 2 tablespoons peanut protein powder
  • Optional toppings: cacao nibs and sliced strawberries

Directions for all recipes

  1. Place all ingredients except toppings in a medium-sized jar and stir to combine.
  2. Cover with lid and place in refrigerator overnight.
  3. Remove lid and stir — should be a pudding-like consistency.
  4. Top with optional ingredients. Enjoy!
Cassidy Pont on Linkedin
Cassidy Pont
Cassidy Pont is a second-year Master of Public Health student in the University of Michigan School of Public Health's Nutritional Sciences Department, where she is working to obtain her Registered Dietitian credential. In the future, Pont plans to work in a community setting systemically impacting children's health via food and nutrition and will continue writing communications pieces to spread her knowledge about nutrition and public health.