:max_bytes(150000):strip_icc()/EWL-RM-chia-seed-pudding-hero-0359-5d8095204fa84a0a944c937dd11d1550.jpg "The Only Chia Seed Pudding Recipe You’ll Ever Need (1)")
Active Time:
10 mins
Total Time:
8 hrs 10 mins
Servings:
1
Nutrition Profile:
Sesame-FreeDiabetes-AppropriateDairy-FreeSoy-FreeHigh-FiberHeart-HealthyVeganVegetarianEgg-FreeGluten-Free
Jump to Nutrition Facts
Nutrition Notes
Is Almond Milk Good for You?
Almond milk can be a good replacement for cow’s milk if you have a dairy allergy. With that said, almond milk does not offer all the same nutritional benefits as cow’s milk does, especially in the protein department. The calcium and vitamin D are comparable to cow’s milk, since almond milk is fortified (although homemade almond milk most likely will not offer much of these nutrients). Choose unsweetened almond milk, as the sweetened varieties will boost your added sugar content for the day. One nutrient that almond milk has that cow’s milk lacks is vitamin E, which supports immune function and cardiovascular health. And the calcium and vitamin D in almond milk help support bone health.
Are Chia Seeds Healthy?
Chia seeds are some of the most nutrient-dense foods you’ll find. Packed with fiber, healthy omega-3 fats, antioxidants and protein, these tiny packages also provide calcium and iron. That’s a whole lot of nutrition packed into those tiny seeds! Regularly eating chia seeds has been associated with a healthy heart, lower cholesterol levels, reduced chronic inflammation and better blood sugar control.
Tips from the Test Kitchen
Can I Use a Different Type of Milk?
Yes, you can. Our recipe calls for almond milk, but feel free to swap it for another nondairy milk such as rice or soy milk or unsweetened coconut or cashew milk. Or you can use whole milk or reduced-fat (2%). Whatever changes you make to this recipe, note that the flavor and consistency of the pudding may differ due to varying protein and fat content, so you might have to experiment with flavorings and add more or less liquid for an ideal texture.
Can I Make Substitutions in This Recipe?
Absolutely. This is a perfect recipe for experimenting. In addition to swapping out almond milk for another milk, you can use either black or white chia seeds, or a mix of both, for visual appeal—they both taste the same. We like pure maple syrup, but you can choose honey or another sweetener, including white or brown sugar or jam. Try replacing the vanilla extract with almond or coconut extract, cocoa powder, ground cinnamon or ground cardamom. And there’s no reason to only add berries, as any number of fresh fruit combinations will work, including sliced bananas, diced apple and diced mango. Flaked coconut is an excellent addition as well.
Frequently Asked Questions
How Do You Store Chia Seeds?
Chia seeds stay fresher and last longer stored in sealed glass or plastic containers in the fridge, and storing them this way will also help preserve their nutritional integrity for up to a year. If you see chia seeds with white or multicolored powdery patches and/or they smell musty, toss them.
What Is Chia Seed Pudding?
Tiny chia seed pearls are from a flowering desert plant native to central and southern Mexico. They plump up and gel when added to recipes with a lot of liquid and allowed to set up. It gives this pudding recipe a lovely thick and creamy consistency much like tapioca pudding.
Is Chia Seed Pudding Meal-Prep-Friendly?
Yes, it is! It freezes so well that you might want to quadruple the batch. Thawing takes about 15 minutes, if that. Portion chia pudding into individual-serving containers and store in the freezer for up to three weeks. Just make sure you give the chia seeds enough gelling time before transferring the pudding to the freezer.
Additional reporting by Carrie Myers, M.S. and Linda Frahm
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Ingredients
1/2 cup unsweetened almond milk
2 tablespoons chia seeds
2 teaspoons puremaple syrup
1 teaspoon vanilla extract
1/2 cup fruit, such as sliced strawberries, blueberries or raspberries
1 tablespoon nuts, such as sliced almonds, chopped pistachios or pecans
Directions
Stir almond milk, chia seeds, maple syrup and vanilla together in a small bowl. Cover and refrigerate for at least 8 hours and up to 3 days. When ready to serve, top with fruit and nuts.
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To make ahead
Refrigerate in an airtight container for up to 3 days.
EatingWell.com, January 2024
Nutrition Facts (per serving)
| 249 | Calories |
| 12g | Fat |
| 28g | Carbs |
| 7g | Protein |
| Nutrition Facts | |
|---|---|
| Servings Per Recipe1 | |
| Serving Size1 cup | |
| Calories249 | |
| % Daily Value * | |
| Total Carbohydrate28g | 10% |
| Dietary Fiber11g | 39% |
| Total Sugars13g | |
| Protein7g | 13% |
| Total Fat12g | 16% |
| Saturated Fat1g | 5% |
| Cholesterol0mg | 0% |
| Vitamin A57µg | |
| Vitamin C51mg | 57% |
| Vitamin D1µg | |
| Vitamin E6mg | 38% |
| Folate37µg | |
| Vitamin K2µg | |
| Sodium100mg | 4% |
| Calcium455mg | 35% |
| Iron3mg | 16% |
| Magnesium122mg | 29% |
| Potassium401mg | 9% |
| Zinc2mg | 16% |
| Vitamin B120µg | |
| Omega 34g | |
Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.
* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)
(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.
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