I like chia seeds and use them on a regular basis. These mini powerhouses pack extra calcium than milk, extra antioxidants than blueberries, and extra omega-3 than salmon. That’s fairly the accomplishment for a tiny seed!
Their texture can take a little bit getting used to, however they’re versatile. I additionally love that they’re protein-rich and will help thicken recipes.
What’s Chia Seed Pudding?
Chia seed pudding is an easy and yummy approach to simply get the advantages of chia seeds. These seeds are excessive in wholesome fat and omega-3 fatty acids. It’s much like in a single day oats however with out the grains.
It takes minutes to make and has sufficient protein and vitamins for a fast, on-the-go breakfast. It’s additionally naturally gluten-free and simply dairy-free. For a low-carb, keto-friendly model use almond milk and stevia to sweeten.
You’ll be able to put chia pudding in reused child meals jars, small mason jars, and even squeeze pouches for varsity lunches.
Blended vs. Entire Chia Seeds
There are two texture choices for chia seed pudding. I want to maintain the chia seeds entire as a result of I like their texture. When you want a smoother texture much like “common” pudding then you definately would possibly like yours blended.
Right here’s how you can make chia seed pudding:
- For the entire seed model, simply depart the seeds entire and whisk the substances collectively. When you’re including flavors (berries, chocolate, and many others.) you’ll have to mix these into the liquid first. This helps preserve the flavour even.
- For blended (clean) pudding, dump all of the substances in a excessive pace blender and mix till clean. I want to do that with chocolate or coloured choices as the easy vanilla recipe is grey when blended.
Combine-Ins and Toppings to Add
I’ve included a number of totally different taste recipe choices beneath, however listed here are some extra concepts. A few of these toppings work finest if added proper earlier than serving.
- Chocolate chips
- Unsweetened coconut flakes
- A spoonful of almond butter or different nut butter
- Homemade coconut granola
- Raspberries, blueberries, or different chopped fruit
My favourite approach to eat it’s with chopped soaked nuts, recent fruit, and even chocolate shavings. It makes the proper wholesome breakfast, snack, or dessert.
Chia Seed Pudding Recipe
Scrumptious and wholesome chia seed pudding filled with protein, omega-3, antioxidants, and calcium. Takes lower than 5 minutes to make!
Blended Chia Seed Pudding
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Place all substances in blender and mix on excessive for 1-2 minutes till fully clean.
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Pour the combination right into a jar or glass container. Place within the fridge for not less than 4 hours or in a single day to gel.
Entire Chia Seed Pudding
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Mix all substances besides the black chia seeds in a blender till clean, together with any added flavors, fruits, or chocolate. Whisk in chia seeds.
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Pour the combination right into a jar or glass container. Place within the fridge for not less than 4 hours or in a single day to gel.
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Shake or whisk a couple of instances throughout the first hour to assist it gel evenly.
Vitamin Info
Chia Seed Pudding Recipe
Quantity Per Serving (1 serving)
Energy 382
Energy from Fats 279
% Day by day Worth*
Fats 31g48%
Saturated Fats 22g138%
Trans Fats 0.03g
Polyunsaturated Fats 5g
Monounsaturated Fats 2g
Sodium 20mg1%
Potassium 382mg11%
Carbohydrates 26g9%
Fiber 7g29%
Sugar 12g13%
Protein 6g12%
Vitamin A 12IU0%
Vitamin C 1mg1%
Calcium 178mg18%
Iron 5mg28%
* P.c Day by day Values are based mostly on a 2000 calorie food plan.
- This recipe is endlessly customizable! Attempt among the variations beneath.
- Every serving is about 3/4 cup of pudding.
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How one can Make Chia Pudding With Variations
The great thing about this recipe is that there are dozens of how to customise it. You’ll be able to change the flavour, the feel, the sweetener, the colour, and virtually another a part of the recipe. It’s nearly not possible to mess up.
Completely different Sweetener Choices
Uncooked honey works effectively as a substitute of pure maple syrup. For a low-glycemic choice strive stevia or omit the sweetener fully. Stevia can be healthy if it’s minimally processed. I just like the Sweet Drops brand and so they have numerous totally different flavors. My favourite taste on this recipe is their English Toffee stevia.
You possibly can additionally mix some dates or bananas into your liquid earlier than including the chia seeds. Though it’s well-liked and touted as wholesome, I’d skip the agave syrup.
Milk Choices
I take advantage of coconut milk right here as a result of it’s wholesome, allergen-friendly, and provides it a superb taste. Some recipes name for soy milk or oat milk, which I don’t suggest (right here’s why). When you don’t need chia seed pudding with coconut milk, then strive one in every of these as a substitute:
Combine up the Taste
I want primary vanilla chia seed pudding, however I’ve all the time been a vanilla ice cream particular person too. If vanilla isn’t your factor, listed here are some nice taste choices you may strive:
- Chocolate: Add ¼ cup cocoa powder to the blended model of this recipe and/or add chocolate flavored stevia.
- Strawberry: Add ½ cup recent strawberries to the blended recipe. Or, strive mixing recent strawberries right into a juice and use as a part of the liquid in the entire chia seed recipe.
- Chai: Add 1 teaspoon floor cinnamon and a pinch of cardamon and cloves for a chai taste.
- PB&J: Right here’s a peanut butter and blackberry jam chia pudding recipe we love.
- Pecan Pie: Add ½ teaspoon of floor cinnamon to the bottom recipe and an non-compulsory ½ teaspoon of almond extract. Combine ½ cup of chopped toasted pecans into the completed pudding.
- Matcha: Add 1 Tablespoon matcha green tea powder to the combo for a naturally shiny inexperienced colour (nice thought for St. Patrick’s Day!).
Chia Seed Pudding With Protein
I’ll add extra protein to this recipe, particularly if it’s for breakfast. I add 2-4 Tablespoons of collagen protein powder. This provides extra protein and pores and skin/hair boosting collagen with out altering the style.
How Lengthy Can You Maintain Chia Seed Pudding?
This recipe makes use of all pure substances and isn’t a processed meals. It tastes finest inside two days after it’s made. I want to meal-prep and make it at evening to have it prepared the following morning. This scrumptious pudding vanishes so rapidly in our home although I’ve by no means needed to fear about it!
Decreasing Anti-nutrients
Virtually all plant meals have some quantity of oxalates and our physique really makes oxalates. Sure wholesome intestine micro organism use oxalates for meals. The issue is after we’re not getting sufficient calcium or have a broken intestine lining.
Calcium-rich meals lower oxalate absorption. Individuals with disrupted intestine perform from IBS, antibiotics, or a historical past of kidney stones ought to train extra warning in relation to oxalate wealthy meals. So how a lot oxalates are actually in chia seeds?
These tiny seeds are decrease in oxalates than spinach, swiss chard, almonds, brazil nuts, chocolate, candy potatoes, and lots of different plant meals. If you wish to decrease that quantity even additional then there’s a straightforward approach to do this!
Soaking chia seeds in an acid begins the fermentation course of and makes them simpler to digest. A 2018 examine discovered that soaking varied seeds and beans lowered the oxalate content material by 26-56 p.c. Soaking additionally reduces phytic acid.
For each batch of chia seed pudding use 1 Tablespoon of whey, kefir, or different liquid probiotic. Sauerkraut juice is one choice, however would possibly have an effect on the flavour an excessive amount of for some individuals. Merely add the liquids and chia seeds to the recipe and let it sit out on the counter in a single day or as much as 24 hours. Then add in no matter sweetener and mix-ins you need. This combination will preserve within the fridge for about 4 days.
What are your favourite flavors and mix-ins to make use of with chia seed pudding? Depart a remark and tell us!
Like this recipe? Attempt these chia seed juice squeeze pouches too.
