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Go To Chia Pudding Recipe | Nutrition Stripped
Eat Well Dec. 9. 2016
Breakfast

Go-To Chia Pudding

Dec. 9. 2016
Breakfast
McKel Hill

McKel Hill

MS, RDN, LDN, Dietitian

Enjoy this energy boost with plant-based protein and fiber.

Chia puddings are my favorite snack to make on my Sunday batch cooking days because they’re so quick, easy, and versatile. I’m calling today’s “recipe” Go-To Chia Pudding because it’s more of a guideline to go to when making your own chia pudding. There are SO many ways to whip up a really delicious snack for the week, plus chia pudding will give you an energy boost with plant based protein and fiber. Keep reading for ideas on delicious chia pudding combos!

First let’s start with the incredible chia seed. What’s really cool about chia seeds (other than their fantastic nutrition profile) is their ability to completely transform in size and volume. These little ones are very hydrophilic (aka they love water!) and will soak up any form of liquid they’re surrounded by up to 10 times their weight. This capability of chia seeds makes them a perfect addition to the diet of anyone who’s looking to add more fiber into their diet or add a filling component to a meal.

Chia seeds are able to swell up with water or other liquid to create a “gel” that is similar to pudding consistency. Chia seeds contain soluble fiber that 1) promotes overall gut health, 2) feeds your gut flora, 3) ferments in your intestines to form short chain fatty acids, and 4) stabilizes blood sugar. Imagine chia seeds are like the soft bristles of a broom or brush that are “brushing” your intestines, which is important for digestive health (and keeping things moving). Basically chia seeds are a major benefit to your gut health and and excellent way of increasing your fiber intake. Plus chia puddings are incredibly easy to make, keep well in the fridge, and are super versatile and fun to experiment with flavor-wise! (Read more about the other nutrition benefits of chia seeds, including their protein content, in the “Seeds” section of the NS Kitchen page.)

I’ve already share two of my favorite chia puddings on the blog, Simple Mango Chia Pudding and Tart Cherry Chia Pudding. The recipes don’t stop there, though, because a simple blueprint for making delish chia puddings and some combinations to try are below!

THE BLUEPRINT:

 non-dairy milk

(coconut, almond milk, cashew milk, pumpkin seed milk, etc.)

+

chia seeds

+

optional sweetener

(maple syrup, honey, date syrup, coconut sugar, etc.)

+

your favorite add-ins 

(fresh or frozen berries, kiwi, mango, almond butter, cocoa powder, plant-based protein powder, etc)

+

optional toppings

(coconut flakes, sliced almonds, granola, superfoods like bee pollen, goji berries, cacao nibs, etc.)

Combinations to Try:

  • Almond milk + Pear + Pistachios + Honey
  • Full fat coconut milk + Turmeric + Mango + Bee pollen
  • Almond milk + Almond butter + Cocoa powder + Maple syrup + Dark chocolate chips (oh yes!)
  • Cashew milk + Strawberries + Banana slices + Vanilla protein powder
  • Light coconut milk + Matcha + Honey
  • Almond milk + Apples + Cinnamon + Nourishing Muesli + Honey
  • Full fat coconut milk + Pineapple + Coconut flakes
  • Cashew milk + Blueberries + Raspberries + Goji berries
  • Almond milk + Pomegranate seeds + Dark chocolate bits

Mix it up

As you can see, the options are totally endless! Mix up your favorite combinations on your meal prep day for a quick, ready to go snack throughout the week. Do you have any favorite go-to’s you like to make? Share them in the comments below so we can get inspired! And if you make your own chia pudding at home, be sure to share on Instagram with #nutritionstripped so we can see!

xx McKel

Photo by Katie Newburn

p.s. Love this simple recipe and want even more nutrition advice and healthy recipe? Get the #NSCookbook on Amazon today!

The Recipe

Serves 2

Print

Ingredients:

4 tablespoons chia seeds

2 cups non-dairy milk (try almond, cashew, or coconut milk)

Add-ins like fruit, berries, nut butter, or cocoa powder

Optional sweeter to taste

Optional superfood toppings

 

Directions:

Mix together the chia seeds, non-dairy milk, and optional sweetener and let sit in the refrigerator the for at least 1 hour until gel forms.

You can make your chia seed pudding thicker by reducing the liquid or adding more liquid to make it thinner. (Note: if you’re using full-fat coconut milk, pudding will be very thick).

Mix in your add-ins and top with your favorite superfoods.

Enjoy! Can be kept in an airtight glass container or in the fridge for up to 1 week.

 

Things I use for this recipe:

chia seeds, goji berries, cacao nibs, Weck jars

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Did you try it out?

Share Your Thoughts & Images

  • mm muesli in chia pudding? Trying it!

  • You can use juice, but I don’t recommend juice in the NS lifestyle unless it’s freshly squeezed or cold pressed juice. Store bought juice is very high in sugar and processed, I’d much rather recommend nut milk/water and then add in small amounts of natural sugars like maple syrup or honey to taste. Hope that helps!

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  • Amber Nardino

    Hi! I have looked at a few different recipes you shared. Just curious, have you tried to substitute the non-dairy milk for a rice milk? My son is allergic to dairy, tree nuts, peanuts, etc. Thanks!

    • McKel Hill

      You can definitely use rice milk instead! I’m just personally partial to nut milk 🙂