Chia Pudding Recipe: Ideas, Tips, and Nutritional Information

Want a quick and healthy meal or snack option? Look no further. Chia seed pudding is a simple recipe with essential nutrients, such as omega-3 fatty acids and antioxidants.

You can make chia seed pudding in under 10 minutes, then let it sit overnight in the fridge so it’ll be ready in the morning or whenever you need it. You can even make it in a Mason jar or small Tupperware container as part of your meal prep and bring it on the go.

We’ll walk you through the steps to make chia pudding, give you a few chia pudding recipe ideas, and teach you about the nutritional benefits.

If you’ve never made chia seed pudding, your first time may seem daunting. But there really isn’t that much to it. It calls for minimal prep time and, aside from soaking chia seeds, often requires less than 10 minutes in the kitchen.

Obviously, the first thing you’ll need to make chia seed pudding is chia seeds. You’ll also need a lidded container to store them in. Many people make chia seed pudding in a Mason jar to make it easy to carry as a snack.

You’ll also need:

• A liquid to soak the chia seeds in, such as milk or a milk-alternative

• Your choice of add-ins, such as fruit, spices, and nut butters

• A sweetener (optional)

Keep scrolling for more detailed guidance and tips for making this chia pudding recipe.

Follow these steps for our easy chia pudding recipe.

Step 1: Choose a Liquid

The first step is choosing what type of liquid you want to soak your chia seeds in to make the bulk of your pudding. Theoretically, you could use water, but lots of folks choose various types of milk or juice to give their pudding more flavor.

Here are a handful of popular options:

• Coconut milk

• Almond milk

• Cashew milk

• Dairy milk

• Soy milk

• Oat milk

• Other non-dairy milk alternatives

• Juices, such as mango juice, pineapple juice, or pomegranate juice

Just know that fruit juices can add sugar and calories without offering much nutritional value.

Step 2: Choose Your Sweetener

You don’t need to add sweetener to your pudding, but you may want to for taste. If you use juice or sweetened milk products for the liquid, you might find that your pudding is sweet enough already.

Here’s what you can use for sweetener:

• Maple syrup

• Agave

• Honey

• Liquid or granulated stevia

• Monk fruit

Regular table sugar can work too — just be mindful of the empty calories.

Step 3: Choose Your Add-Ins and Toppings

Once you decide on a liquid and a sweetener, choose your favorite toppings. You don’t need to add anything else to your pudding, but these extras can elevate the flavor and nutrition.

Here’s a list of ideas to get your wheels turning — but you don’t need to limit yourself to just these.

Frozen or fresh berries:

• Blueberries

• Strawberries

• Raspberries

• Blackberries

Frozen or fresh fruit:

• Mango

• Pineapple

• Peach

• Banana

• Kiwi

• Passionfruit

Spices and flavoring:

• Cinnamon

• Nutmeg

• Cardamen

• Ginger

• Cloves

• Pumpkin pie spice

• Vanilla extract

• Cocoa powder

Nut butter:

• Peanut butter

• Almond butter

• Pumpkin seed butter

• Sunflower seed butter

Protein powder:

• Whey

• Collagen

• Pea

• Hemp

Other toppers:

• Granola

• Coconut flakes

• Chocolate chips

• Dried fruit, like raisins or apricots

Our guides to the types of protein powder and almond butter versus peanut butter can help you choose.

Step 4: Mix It All Together

Making chia seed pudding is easy! Once you have all your ingredients, here’s all you need to do:

1. Mix the first ingredients. In a jar or other lidded container, combine about three to four tablespoons of chia seeds with about a cup of the liquid of your choice. You can experiment with this ratio to your preference. Using fewer seeds will make the pudding runnier and using more will make it thicker. If you add thickening ingredients such as protein powder, you may not need to add as many seeds.

2. Add sweetener. Add sweetener to taste if you desire. You can also skip this step if you don’t want extra sugar.

3. Add everything else. Add the rest of the ingredients to the container.

4. Mix well. Mix everything well to ensure the chia seeds are evenly distributed. You may need to break up chunks with a spoon or fork.

5. Refrigerate. Cover with a lid (or a piece of food wrap and a rubber band) and refrigerate the mixture for at least two hours or overnight. This allows the chia seeds to absorb the liquid and the pudding to thicken.

6. Add extras. When you’re ready to eat your pudding, top with berries, nuts, or whatever else you’d like to add.

When making chia seed pudding, the possibilities are nearly endless. Here are a few sample chia seed pudding recipes to inspire you — but again, don’t feel like you need to limit yourself to these options.

Chocolate Chia Seed Pudding Recipe

Here’s a simple chocolate chia seed pudding you can make at home.

Total time: 5 mins + overnight

Servings: 1

Ingredients:

• 1 cup unsweetened vanilla almond milk

• 1 scoop vanilla protein powder

• 1 Tbsp. cacao or cocoa powder

• 3 Tbsp. chia seeds

• 1/4 tsp. vanilla extract

• 1 tsp. pure maple syrup

• 1/8 tsp. sea salt

• 1/3 cup raspberries, mashed + 2 Tbsp. whole for topping

• Blackberries

Instructions:

1. Combine almond milk, protein powder, cacao, chia seeds, vanilla extract, maple syrup, mashed raspberries, and salt in a jar.

2. Seal with lid and shake to combine.

3. Place in refrigerator overnight.

4. When ready to eat, top with whole raspberries.

Dairy-Free Banana Chia Seed Pudding Recipe

Here’s a simple dairy-free banana chia seed pudding recipe you can make at home.

Total time: 5 mins + overnight

Servings: 1

Ingredients:

• 1 ripe banana (half mashed, half sliced as topper)

• Pinch of ground cinnamon

• 1 cup unsweetened almond milk

• 3–4 Tbsp. chia seeds

• 1/2 tsp. vanilla extract

• 2 tsp. maple syrup

Instructions:

1. Place ingredients in lidded jar.

2. Seal with lid and shake to combine.

3. Place in refrigerator overnight.

4. When ready to eat, top with banana slices.

Gluten-Free Chia Seed Pudding Recipe

Here’s a simple gluten-free recipe with coconut milk, dried seeds, and apricots.

Total time: 5 mins + overnight

Servings: 1

Ingredients:

• 1/2 cup coconut milk

• 1/2 cup water

• 1/2 tsp. vanilla extract

• 1/4 cup chia seeds

• 2 Tbsp. flax seeds

• 2 Tbsp. sunflower seeds

• 2 Tbsp. pumpkin seeds

• 1/3 cup chopped dried apricots

• 2 Tbsp. shredded coconut

• 1 Tbsp. maple syrup

• 1/2 tsp. sea salt

Instructions:

1. Place ingredients in lidded jar.

2. Seal with lid and shake to combine.

3. Place in the refrigerator overnight.

4. When ready to eat, top with shredded coconut.

Follow these tips to make the best-tasting chia seed pudding with optimal consistency and nutritional value:

• To maximize nutrition, you may want to avoid or minimize sugary sweeteners.

• Consider making healthy substitutions for add-ins that may contain lots of added sugar. For example, you can add oats instead of granola or use unsweetened almond milk in place of sweetened varieties.

• Adjust your ratio of chia seeds to liquid as needed. The perfect ratio for your pudding may depend on the type of liquid you use and how many extra ingredients you add.

• Give your chia seed pudding at least two hours in the fridge. It’s often best to allow it to sit overnight.

• You can try stirring your chia seed pudding after it’s chilled every few hours to break up clumps.

Chia seeds are a powerhouse of nutrition. They contain a healthy fat with antioxidant properties called alpha lipoic acid (ALA), along with a medley of vitamins and minerals.

Here’s a breakdown of some of the key nutrients in chia seeds. For every ounce (about 28.4 grams) of chia seeds, you’ll get:

• Calories (Kcal): 138

• Protein: 4.7 grams

• Carbohydrates: 11.9 grams

• Fiber: 9.8 grams

• Total fat: 8.7 grams

• Saturated fat: 0.9 grams

• Monounsaturated fat: 0.7 grams

• Polyunsaturated fat: 6.7 grams

• Omega-3 fatty acids: 5 grams

• Omega-6 fatty acids: 1.7 grams

• Manganese: 0.8 milligrams

• Potassium: 115 milligrams

• Phosphorus: 244 milligrams

• Copper: 0.3 milligrams

• Iron: 2.2 milligrams

• Magnesium: 95 milligrams

• Calcium: 179 milligrams

• Zinc: 1.3 milligrams

• Thiamin: 0.2 milligrams

• Niacin: 2.5 milligrams

Explore specialty supplements and vitamins for women from Hers.

Other Health Benefits of Chia Seed Pudding

Here’s a rundown of other potential benefits of chia seeds and some of the commonly added ingredients to chia seed pudding.

• Alpha lipoic acid. As mentioned, chia seeds contain high amounts of omega-3 fatty acids, especially the antioxidant ALA.

• Other antioxidants. Chia seeds are a source of other antioxidants that can protect the body from oxidative damage, such as caffeic acid, rosmarinic acid, myricetin, and quercetin.

• Low in trans fat and saturated fat. Chia seeds (and many commonly added ingredients in chia seed pudding) are low in trans and saturated fat and may help support heart health.

• High in fiber. Chia seeds are very high in fiber, which supports digestion and helps you feel full. Research suggests a high-fiber diet may help prevent colorectal cancer, and it’s been linked to a reduced risk of heart disease, stroke, and type 2 diabetes

• Vitamins from fruits. The fruits commonly added to chia seed pudding are high in nutrients. For instance, mango is high in vitamin C and vitamin A.

Chia seed pudding makes a simple snack or healthy breakfast you can eat at home or take on the go. Making it is as simple as soaking chia seeds in a liquid of your choice and adding whatever else you’d like to help flavor it.

One of the great things about chia seed pudding is that there’s no need to follow the same recipe every time (unless you want to). Consider trying out new combinations of fruit, flavorings, or liquids.

There are no magic foods when it comes to eating healthy, but chia seeds can be a stellar part of a sustainable diet. Beyond chia seed pudding, they’re an essential component of our overnight oats recipe. Learn more about sustainable eating in our guide.