Basic Chia Pudding

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Chia seeds are rich in fiber and a good source of omega-3 fats. Mixed with liquid, chia seeds swell into a gelled tapioca

Basic Chia Pudding bowls variations berries melon nuts
Photo: Jacob Fox
Hands On Time:
10 mins
Chill Time:
2 hrs
Total Time:
2 hrs 10 mins
Servings:
4
Yield:
2 1/2 cups

Ingredients

  • 1 ¾ cup milk or unsweetened nondairy milk

  • 1 cup plain fat-free Greek yogurt

  • 2 tablespoon honey, maple syrup, or agave syrup

  • 1 teaspoon vanilla

  • ¼ teaspoon kosher salt

  • ½ cup chia seeds

  • Toppers, such as fruit, toasted nuts, granola, and/or toasted coconut

Directions

  1. In a medium bowl whisk together milk, yogurt, honey, vanilla, and salt. Whisk in chia seeds.

  2. Divide chia mixture among four half-pint jars or 6-oz. bowls or ramekins. Cover and chill at least 2 hours. Serve with toppers. Makes 4 servings.

Coconut and Tropical Fruit Chia Pudding

Prepare Basic Chia Pudding, substituting unsweetened light coconut milk for the milk and coconut yogurt for the plain yogurt. For fruit topper: In a small bowl combine 1/4 cup each chopped fresh pineapple and mango with 1 tsp. lime zest. Top with toasted unsweetened coconut flakes.

Mexican Chocolate Chia Pudding

Prepare Basic Chia Pudding, increasing honey to 3 Tbsp. and whisking 3 Tbsp. unsweetened cocoa powder and 1 tsp. ground cinnamon into chia mixture. Top with berries and/or chopped toasted hazelnuts.

Nutrition Facts (per serving)

208 Calories
8g Fat
24g Carbs
12g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 208
% Daily Value *
Total Fat 8g 10%
Saturated Fat 2g 10%
Cholesterol 9mg 3%
Sodium 145mg 6%
Total Carbohydrate 24g 9%
Total Sugars 16g
Protein 12g
Vitamin C 0.6mg 3%
Calcium 312mg 24%
Iron 1.5mg 8%
Potassium 231mg 5%
Folate, total 14.6mcg
Vitamin B-12 0.6mcg
Vitamin B-6 0.2mg

*The % Daily Value (DV) tells you how much a nutrient in a food serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

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