Chia seed pudding has become increasingly popular in recent years for its numerous health benefits and versatility in recipe variation.
These small black and white seeds were once used by ancient civilizations such as the Mayans and Aztecs for their energy-boosting properties.
However, the pudding trend kicked off around the time coconut milk hit the market as a dairy-free alternative to yogurt or cream.
Chia seed pudding is packed full of protein, fiber, and vitamins, making it an excellent source of energy and nutrition. It’s also an excellent substitute for those who are lactose intolerant, vegan or gluten-free, as it’s easy to make without any dairy or gluten.
The pudding can be made by soaking the chia seeds in milk and adding your favorite toppings like fresh fruits, nuts, and honey.
You can also add spices such as cinnamon or cocoa powder to make the pudding richer and more flavorful. The best thing about chia seed pudding is that it’s easy to make, tastes delicious and can be enjoyed at any time of the day.
Here is why you might love this recipe:
1. Healthy and Nutritious: Chia seed pudding is a nutritious and healthy dessert or breakfast option. It is high in fiber, protein, omega-3 fatty acids, and essential minerals like calcium and iron. This makes it an excellent choice for people who want to add more wholesome and nutrient-rich meals to their diet.
2. Easy and Versatile: This recipe is very simple to make and requires only a few basic ingredients. It is also a very versatile recipe, as you can customize it by adding your favorite toppings and flavors. This makes it perfect for busy individuals who want a quick, easy, and customizable meal option.
3. Delicious and Satisfying: Chia seed pudding is a delicious and satisfying dessert that can be enjoyed any time of the day. It has a rich and creamy texture, and with the addition of fruits, nuts, or sweeteners, it can be a decadent and indulgent treat as well. This makes it an ideal dessert option for anyone looking to satisfy their sweet tooth without compromising on taste or nutrition.
Chia Seed Pudding Recipe
Ingredients
- 1 cup (253.6 g) almond milk
- 1/4 cup (43.1 g) chia seeds
- 2 tablespoons maple syrup optional
- 1/2 teaspoon (0.5 teaspoon) vanilla extract optional
- 1 tablespoons blueberries optional
Instructions
- In a mixing bowl, combine the unsweetened almond milk, chia seeds, honey or maple syrup (if using), and vanilla extract (if using).
- Whisk the mixture together until the chia seeds are evenly distributed.
- Cover the bowl with plastic wrap and refrigerate for at least 2 hours or overnight.
- After the chia pudding has set, give it a good stir to break up any clumps.
- Serve the chia pudding in bowls or jars and top with fresh fruit or nuts (if using).
- Enjoy your delicious and healthy chia pudding!
Notes
Nutrition
Data source: USDA
Ingredients Explained
| Ingredient | Description | Alternative |
|---|---|---|
| Chia seeds | Small black or white seeds, rich in fiber and omega-3 fatty acids | Flax, hemp or sesame seeds |
| Milk | Liquid base for soaking chia seeds, can be dairy or plant-based | Almond, coconut, soy or oat milk |
| Sweetener | Adds flavor and sweetness, can be natural or artificial | Honey, maple syrup, agave nectar, stevia or date syrup |
| Flavorings | Enhance the taste of the pudding, can be spices, extracts or fruits | Cinnamon, vanilla extract, cocoa powder, mashed banana or berries |
Chia seed pudding is a nutritious and delicious breakfast or snack option that comes with several health benefits. Here are some of the benefits of the ingredients involved in this recipe:
1. Chia Seeds: Chia seeds are rich in fiber, protein, omega-3 fatty acids, and antioxidants. They can improve digestive health, promote weight loss, and reduce inflammation in the body. According to a study published in the Journal of Food Science and Technology, consuming chia seeds can reduce blood pressure and lower the risk of heart disease.
2. Coconut Milk: Coconut milk is a dairy-free and gluten-free alternative to cow’s milk. It is high in medium-chain triglycerides (MCTs) that can boost energy levels and improve brain function. Coconut milk also contains lauric acid that can help support the immune system and fight off infections.
3. Maple Syrup: Maple syrup is a natural sweetener that contains antioxidants and minerals such as manganese, zinc, and calcium. According to a study published in the Journal of Functional Foods, consuming maple syrup can lower inflammation in the body and improve insulin sensitivity.
4. Berries: Berries such as strawberries, blueberries, and raspberries are high in vitamin C, fiber, and antioxidants. They can improve heart health, brain function, and reduce the risk of chronic diseases such as cancer.
Sources:
1. Alu’datt, M. H., Rababah, T., Ereifej, K., Alhamad, M. N., Al-Mahasneh, M. A., & Almajwal, A. (2017). Antioxidant and antihypertensive potential of Jordanian chia seeds protein hydrolysates. Journal of food science and technology, 54(7), 1915-1924.
2. Assunção, M. L., Ferreira, H. S., dos Santos, A. F., Cabral Jr, C. R., & Florêncio, T. M. (2009). Effects of dietary coconut oil on the biochemical and anthropometric profiles of women presenting abdominal obesity. Lipids, 44(7), 593-601.
3. Abudayyak, M., & Güzel-Seydim, Z. B. (2017). Protective effects of maple syrup against oxidative stress and inflammation in vitro and in vivo. Journal of functional foods, 37, 299-308.
4. Skrovankova, S., Misurcova, L., & Machu, L. (2015). Antioxidant activity and protecting health effects of common medicinal plants. Advances in agricultural and food biotechnology, 1(2), 74-83.
Storage Tips
Chia Seed Pudding typically lasts for up to five days in the fridge and up to three months in the freezer, if stored in an airtight container.
To defrost, remove the pudding from the freezer and let it sit in the fridge overnight.
Alternatively, you can also defrost the pudding in the microwave by heating it in short intervals until it reaches your desired consistency. Stir the pudding well before serving.
Budgeting Tips
1. Buy Chia seeds in bulk: Purchasing Chia seeds in bulk quantities is usually cheaper than buying small packets.
2. Use alternative sweeteners: Instead of using expensive sweeteners such as maple syrup or honey, you can use cheaper alternatives like brown sugar or agave nectar.
3. Use plant-based milk alternatives: Plant-based milk like homemade almond milk can be cheaper than dairy milk and also give the pudding a unique taste.
4. Use seasonal fruits: Instead of buying expensive fruits that are not in season, use seasonal fruits like berries, bananas, or apples that are available locally and are usually inexpensive.
5. Make a large batch: Making a large batch of Chia Seed Pudding at once can be more economical than making smaller batches multiple times. You can keep the pudding in the refrigerator for up to five days.
6. Use reusable containers: Instead of buying single-use pudding cups, use reusable glass jars or containers to store the pudding.
These tips can help you save money and still enjoy a delicious and healthy Chia Seed Pudding.
Time Saving TIps
1. Use pre-soaked chia seeds: If you don’t have time to wait for the chia seeds to soak, prepare them the night before and store them in the fridge.
2. Use a blender: You can blend the chia seeds with the milk and other ingredients to speed up the process and get a smoother consistency.
3. Add boiling water: If you’re in a rush, you can add boiling water to the chia seeds and let them soak for a few minutes instead of waiting for hours.
4. Use pre-made coconut milk: Instead of making your own coconut milk for the recipe, you can use store-bought coconut milk to save time.
5. Opt for quick toppings: Choose toppings that can be quickly prepared and added to the pudding, such as sliced fruit, nuts, and honey.
6. Refrigerate for less time: Instead of refrigerating the pudding for 2-3 hours, you can place it in the freezer for 30-60 minutes to speed up the process.
7. Make a larger batch: Prepare a larger quantity of chia seed pudding and store it in the fridge for a few days, so you have a healthy and delicious breakfast or snack ready to go when you’re in a rush.
Recipe Variations
1. Classic Chia Seed Pudding: This is the base recipe for chia seed pudding that includes chia seeds, milk, sweetener, and flavorings of your choice. Mix all the ingredients in a bowl, leave for a few hours or overnight in the fridge until thickened, then top with fresh fruits, nuts, and more.
2. Chocolate Chia Seed Pudding: Add cocoa powder or chocolate chips to the chia seed pudding base recipe for a decadent chocolatey treat. This variation is perfect for chocolate lovers and can be topped with whipped cream, chocolate shavings, or strawberries.
3. Berry Chia Seed Pudding: Mash fresh or frozen berries and mix them into the chia seed pudding base recipe to create a fruity and colorful pudding. Top with more fresh berries or granola for an extra crunch.
4. Matcha Chia Seed Pudding: Whisk matcha powder into the base recipe to make a refreshing and green tea flavored pudding. Top with some coconut flakes and honey for a tropical twist.
5. Almond Joy Chia Seed Pudding: Add almond milk, shredded coconut, and chocolate chips to the base recipe to create a pudding that tastes like the candy bar. Serve with sliced almonds and chocolate chips as toppings.
6. Salted Caramel Chia Seed Pudding: Add a drizzle of caramel sauce and sprinkle of sea salt to the base recipe to make a rich and indulgent pudding. Top with whipped cream, chopped nuts, or caramelized bananas for more decadence.
7. Lemon Blueberry Chia Seed Pudding: Mix fresh blueberries and lemon zest into the chia seed pudding base recipe for a refreshing and tangy pudding. Top with lemon slices and blueberries for an Instagram-worthy treat.
Overall, chia seed pudding is a versatile and healthy snack that can be customized to fit any mood or occasion.
What To Serve With
Chia seed pudding is a healthy and delicious breakfast or snack that can be served with a variety of toppings and accompaniments. Here are some ideas for what to serve with chia seed pudding:
1. Fresh fruit: Top your chia seed pudding with seasonal fresh fruit like berries, sliced bananas, or chopped mango.
2. Nuts and seeds: Add some extra crunch and protein by sprinkling chopped nuts and seeds over your chia seed pudding, such as almonds, walnuts, pumpkin seeds, or sliced coconut.
3. Granola: Serve your chia seed pudding with a small portion of your favorite granola for some added texture and sweetness.
4. Honey or maple syrup: Drizzle a small amount of honey or maple syrup over your chia seed pudding for an extra touch of sweetness.
5. Nut butter: Spread a spoonful of your favorite nut butter (such as almond or peanut butter) on top of your chia seed pudding for an extra boost of protein and flavor.
6. Yogurt: Combine your chia seed pudding with a dollop of Greek yogurt for an extra creamy and protein-packed treat.
7. Jam or fruit compote: Top your chia seed pudding with a spoonful of your favorite jam or fruit compote for some extra fruit flavor.
8. Cinnamon or cocoa powder: Sprinkle some cinnamon or cocoa powder over your chia seed pudding for a flavorful and antioxidant-rich boost.
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