Learn how to make Chia Seed Pudding with a range of sweeteners, milks, and flavors! From a classic Vanilla Chia Pudding, to a dessert-like chocolate, this healthy breakfast or dessert is the perfect meal prep option!
Love Chia Seeds? Also try Raspberry Chia Jam and my Overnight Oats with Greek Yogurt.
Contents
The Perfect Make-Ahead Breakfast or Snack!
Chia seeds are an incredibly nutritious food, and with just a few additions, make a nutritious, satisfying pudding. Through the years, I have experimented with tons of variations – from changing up the sweeteners, adding nutritional supplements (like protein powder!), to mixing in a range of flavors.
This Chia Seed Pudding guide gives you all the information you need to make your own chia seed pudding creations! Make a classic vanilla bean, an indulgent chocolate, a zesty lemon, or blend in seasonal fruit.
Health Benefits of Chia Seeds
Chia seeds have been used for centuries by the Aztecs, Mayans, and Tarahumara in Mexico, Central, and South America.
The tiny seeds were revered for being an energy-producing food. The seeds were crushed and mixed with water, and used for sustained energy. Ancient warriors would use chia seeds as their sole food source when traveling long distances.
Chia seeds are a great source of:
- Fiber: 1 ounce contains 10 grams of fiber. Starting your day off with a bowl of chia pudding is a great start to meeting your fiber needs. Chia seeds have prebiotic fiber, which is what our healthy gut bacteria eat. Eating fiber-rich chia seeds is beneficial to creating a healthy gut microbiome!
- Omega 3 and Omega 6 Fatty Acids: Chia seeds are rich in both Omega 3 and Omega 6 fatty acids, two essential fatty acids. For optimal health, it is recommended our diets have a ratio of 4:1 Omega 6 to Omega 3s. Modern Western diets are much higher in Omega 6s, from eating grain-fed animals, grains, and refined seed oils. Chia seeds have a 1:3 ratio, so adding them to your diet can improve the ratio.
1 ounce, the amount in 1 serving of chia pudding, has:
- calories: 138
- protein: 4.7 grams
- fat: 8.7 grams
- alpha-linolenic acid (ALA): 5 grams
- carbs: 11.9 grams
- fiber: 9.8 grams
- calcium: 14% of the Daily Value (DV)
- iron: 12% of the DV
- magnesium: 23% of the DV
- phosphorus: 20% of the DV
- zinc: 12% of the DV
- vitamin B1 (thiamine): 15% of the DV
- vitamin B3 (niacin): 16% of the DV
How to Make Chia Seed Pudding
Basic Recipe for Chia Pudding
- 3 Cups Milk
- 2-4 Tablespoons Sweetener
- 3/4 Cup Chia Seeds
- Flavor Additions (vanilla, fruit, cocoa powder, etc. See variations below!)
Milk Options for Chia Pudding
- Almond Milk
- Cashew Milk
- Oat Milk
- Coconut Milk
- Dairy Milk
*I prefer to use an unsweetened milk and add my own sweetener.
How to Sweeten Chia Seed Pudding
- Maple Syrup
- Raw Honey
- Date Syrup
- Monk Fruit Sweetener (Use coupon code “SUNKISSEDKITCHEN” for 20% off your first order!)
- Stevia (to taste, as it doesn’t measure like other sweeteners)
- Coconut Sugar (has a great flavor but adds a dark color)
You can also omit the sweetener, or use whole fruit, like banana or dates, to sweeten your pudding (see this Whole30 Chia Pudding for a version that uses a homemade cashew-hemp milk and a date as the base).
Chia Pudding Ratio
The ratio of chia seeds to liquid for chia pudding is 4:1, liquid to chia seeds.
Chia seeds are very absorbent, and absorb up to 10 times their weight in water. The absorbency of the seeds varies with the brand of seeds and the age of your seeds (Ive found older seeds don’t absorb as much liquid). Start with 3/4 cup of chia seeds, and adjust the thickness of our pudding by adding more chia to make it thicker, or more liquid to thin it out.
Combine Ingredients
Step 1: Into a blender (or a large bowl), add milk, sweetener and any flavorings, such as vanilla, cocoa powder, or fruit flavorings (like lemon juice, whole berries, dates, or bananas). Process or whisk to fully mix.
Step 2: Add the chia seeds, and pulse to combine. Do not run blender to break up the seeds. The seeds should remain whole. The blender is a helpful tool because it makes a smooth pudding and removes all clumps. You can use a bowl and a whisk instead.
Allow the pudding to sit for about 10 minutes, then pulse (or whisk) again. Repeat this process 3-4 times, until the seeds are suspended in the milk.
Step 3: Refrigerate the pudding overnight (or for at least 4 hours). This allows the milk to be fully absorbed into the seeds. The chia seeds will have a slight “crunch” to them right after the pudding is made, but it gets creamier and thicker the longer it sits.
Step 4: Top chia seed pudding with nuts, seeds, fruit, nut butter, or dark chocolate, for a delicious chia pudding parfait or breakfast bowl.
Variations
Coconut Milk Chia Seed Pudding
If you like a rich, dessert-like pudding, use coconut milk as the milk in your pudding! I recommend buying Thai coconut milk in a paper carton, which is a lot sweetener than the canned coconut milk in grocery stores in North America.
- 3 cups Coconut Milk (or make it less rich by using 1 1/2 cups coconut milk and 1 1/2 cups almond milk)
- 3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
- 3/4 cup Chia Seeds
- 2 teaspoons Vanilla, or a vanilla bean
*Note: Coconut milk does not stay fresh for as long as almond milk. Consume Coconut Chia Pudding in 2-3 days.
Chocolate Chia Seed Pudding
- 3 cups Almond Milk (or make more rich & creamy by using 1 1/2 cups coconut milk and 1 1/2 cups almond milk)
- 1/4 cup Sweetener (maple syrup, honey, or monk fruit sweetener)
- 1/4 cup Cacao Powder (or natural cocoa powder)
- 2 teaspoons Vanilla (or use a vanilla bean)
- 3/4 cup Chia Seeds
Berry Chia Seed Pudding
3 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)
3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
1 cup Berries (fresh or frozen blueberries, strawberries, raspberries or blackberries.)
2 teaspoons Vanilla (or use a vanilla bean)
3/4 cup Chia Seeds
Mango Chia Seed Pudding
2 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)
2 tablespoons Sweetener (can omit based on taste, or use maple syrup, honey, or monk fruit sweetener)
2 cup Mango (fresh or frozen)
3/4 cup Chia Seeds
Banana Chia Seed Pudding
2 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)
Sweetener, to taste (can omit based on taste, or use maple syrup, honey, or monk fruit sweetener)
2 Bananas
3/4 cup Chia Seeds
Matcha Chia Seed Pudding
3 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)
3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
3 teaspoons Matcha powder (mix Matcha with 1/4 cup almond milk using a hand blender prior to mixing with other ingredients to remove clumps.)
2 teaspoons Vanilla (or use a vanilla bean)
3/4 cup Chia Seeds
Chia Pudding with Yogurt
1 1/2 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)
1/4 cup Sweetener (maple syrup, honey, or monk fruit sweetener)
1 1/2 cups Greek Yogurt
2 teaspoons Vanilla (or use a vanilla bean)
1/2 cup Chia Seeds
Or try this delicious recipe for Pumpkin Spice Chia Pudding!
Supplement your Pudding!
Chia pudding is a great way to supplement your diet with protein or superfood powders, based on your nutritional needs.
Try adding more protein:
- Grass-Fed Whey Protein Powder
- Collagen Protein Powder
- Plant protein powder of choice (to keep it vegan)
- Greek Yogurt
You can also add additional healthy fats:
- Melted Coconut Oil (blend this in to emulsify the oil)
- MCT Oil (blend this in to emulsify the oil)
Or try superfoods powders:
- Pomegranate powder
- Greens powders
- Ashwagandha
- Moringa Powder
- Probiotic Powders
- Maca
- Mushroom powders
- Turmeric, Ginger and Cinnamon
How to Store Chia Pudding
Refrigerate chia pudding in an air tight container for up to 1 week. Chia pudding using coconut milk only lasts 2-3 days. Chia pudding with banana added to it only lasts 2 days.
How to Serve Chia Seed Pudding
Use chia pudding as the base for building a delicious breakfast bowl! On top of your pudding, layer in fresh fruit, berries, nuts, seeds, dark chocolate, shredded coconut, and nut butters, based on your nutritional needs.
How long does chia pudding last?
Chia pudding made with almond, oat, or cashew milk will last 5-7 days refrigerated.
If coconut milk is used, it will only last 2-3 days.
Similarly, chia seed pudding made with fresh fruit, like bananas and mangos, will only last 2-3 days refrigerated.
Is Chia Pudding low carb or good for keto diets?
Chia seeds have 12 grams of carbohydrates per serving, but 10 grams is fiber, meaning a serving of chia pudding made with a non-caloric sweetener (like monk fruit or stevia) only has 2 net carbs.
Try this resource for more information on Keto Chia Pudding.
Other Chia Seed Pudding Recipes
I’d love to connect with you on social media! Find me on Facebook or Instagram where I post daily healthy eating and lifestyle inspiration!
Vanilla Bean Chia Pudding
Ingredients
- 3 cups milk almond, oat, coconut, or other milk of choice
- 3 tablespoons sweetener honey, maple syrup, date syrup, coconut sugar, or monk fruit sweetener. Use stevia to taste.
- 1 vanilla bean optional
- 3/4 cup chia seeds
Topping Ideas
- berries strawberries, blueberries, raspberries, blackberries
- fruit peaches, bananas, mango, etc.
- nuts almonds, walnuts, pecans, macadamia nuts
- seeds pumpkin, sunflower seeds, hemp seeds, etc.
- nut butter almond, sunflower seed, or cashew butter
- dark chocolate shaved or chopped
Instructions
- Into a blender (or large mixing bowl), add milk of choice and sweetener. Add flavor additions if using (vanilla bean, vanilla extract, cacao powder, lemon juice, etc. See notes for amounts for flavorings.) Blend or whisk to fully combine.
- Add the chia seeds, and pulse to combine (or whisk to combine). Allow the chia seeds to absorb liquid for about 10 minutes, then pulse or whisk again to mix the seeds throughout the milk. Repeat this process 3-4 times, until the seeds stay suspended in the liquid rather than sinking. This prevents the seeds from clumping and creates a more uniform/creamy pudding.
- Allow the chia pudding to set by refrigerating it for at least 4 hours or longer. This allows the seeds to fully absorb the liquid and will take away the slight "crunchy" texture. Stir if the seeds settle.
- If the pudding it too thick, thin it by adding about 1/4 cup more milk, and stirring well. If it's too thin, add about 1-2 tablespoons more seeds, and stir well to combine, then allow time for the seeds to absorb milk.
Video
Notes
Coconut Milk Chia Seed Pudding
If you like a rich, dessert-like pudding, use coconut milk as the milk in your pudding! I recommend buying Thai coconut milk in a paper carton, which is a lot sweetener than the canned coconut milk in grocery stores in North America.- 3 cups Coconut Milk (or make it less rich by using 1 1/2 cups coconut milk and 1 1/2 cups almond milk)
- 3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
- 3/4 cup Chia Seeds
- 2 teaspoons Vanilla, or a vanilla bean
Chocolate Chia Seed Pudding
- 3 cups Almond Milk (or make more rich & creamy by using 1 1/2 cups coconut milk and 1 1/2 cups almond milk)
- 1/4 cup Sweetener (maple syrup, honey, or monk fruit sweetener)
- 1/4 cup Cacao Powder (or natural cocoa powder)
- 2 teaspoons Vanilla (or use a vanilla bean)
- 3/4 cup Chia Seeds
Berry Chia Seed Pudding
3 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
1 cup Berries (fresh or frozen blueberries, strawberries, raspberries or blackberries.)
2 teaspoons Vanilla (or use a vanilla bean)
3/4 cup Chia Seeds
Mango Chia Seed Pudding
2 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)2 tablespoons Sweetener (can omit based on taste, or use maple syrup, honey, or monk fruit sweetener)
2 cup Mango (fresh or frozen)
3/4 cup Chia Seeds
Banana Chia Seed Pudding
2 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)Sweetener, to taste (can omit based on taste, or use maple syrup, honey, or monk fruit sweetener)
2 Bananas
3/4 cup Chia Seeds
Matcha Chia Seed Pudding
3 cups Almond Milk (can sub oat milk, or 1 1/2 cups almond milk + 1 1/2 cups coconut milk)3 tablespoons Sweetener (maple syrup, honey, or monk fruit sweetener)
3 teaspoons Matcha powder (mix Matcha with 1/4 cup almond milk using a hand blender prior to mixing with other ingredients to remove clumps.)
2 teaspoons Vanilla (or use a vanilla bean)
3/4 cup Chia Seeds
Nutrition
Resources
Chia: Ancient Super-Seed Secret
Look Back at the Chia Seed: The History of Chia Seed Becoming a Superfood
15 healthy prebiotic foods to improve digestion and gut health
Get an oil change! Improving your omega-6 to omega-3 ratio
Top 10 Foods Highest in Omega 6 Fatty Acids
Leave a Reply