Chia Seed Pudding Recipe

chia pudding
Easy Pudding Made from Chia Seeds. Photo © Laura Dolson

Nutrition Highlights (per serving)

Calories 208
Fat 7g
Carbs 36g
Protein 3g
View All
Total Time 10 min
Prep 5 min, Cook 5 min
Servings 6 (1/3 cup each)

This chia seed pudding recipe is high-fiber and packs a hefty dose of good-for-you omega-3 fatty acids. This simple breakfast or snack requires no cooking (boiling water softens the chia seeds) and has a consistency similar to tapioca. As the mixture sits, more of the soluble fiber comes out of the seeds and thickens the pudding. It can get somewhat gooey if it sits for a long time. If you don't care for it that way the easiest remedy is to mix in some whipped cream (or even liquid cream) which magically improves the texture. You can also blend it in a food processor for a smoother texture. This pudding is naturally sugar-free and gluten-free.

Ingredients

  • 1/2 cup chia seeds (about 3 ounces)
  • 1/8 teaspoon salt
  • 1 teaspoon ground cinnamon
  • 1 cup boiling water
  • 1 cup coconut milk (full-fat)
  • 1/3 cup maple syrup

Preparation

  1. Put the chia seeds, the salt, and the cinnamon in a bowl holding at least 3 cups. Pour the boiling water over the mixture. Add the maple syrup and the vanilla to the cream. The cream mixture should be hot, but not boiling (I find that heating it in the microwave for about a minute and a half works well, but your microwave may vary). Add the cream mixture to the seeds and stir.
  2. Stir occasionally as the mixture thickens.
  1. Serve topped with whipped cream or fruit.

Cooking Tips and Ingredient Substitutions

You can substitute milk or unsweetened almond milk for the coconut milk if you want a lighter dessert. A simple chia pudding adds a little spice, sweetener and milk or non-dairy milk to softened chia seeds. Add a 1/4 cup of unsweetened cacao powder and a 1/2 teaspoon of vanilla extract and you've got chocolate chia seed pudding. If you plan on blending this recipe you can easily substitute 8 pitted dates for the maple syrup for a richer flavor. In terms of flavor, adding any variety of tart berries as a topping contrasts well with the creamy, rich flavor of a traditional chocolate or plain chia pudding.

Nutrition Facts
Servings: 6 (1/3 cup each)
Amount per serving  
Calories 208
% Daily Value*
Total Fat 7g 9%
Saturated Fat 1g 5%
Cholesterol 0mg 0%
Sodium 67mg 3%
Total Carbohydrate 36g 13%
Dietary Fiber 7g 25%
Total Sugars 28g  
Includes 26g Added Sugars 52%
Protein 3g  
Vitamin D 0mcg 0%
Calcium 240mg 18%
Iron 2mg 11%
Potassium 170mg 4%
*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calorie a day is used for general nutrition advice.

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