Prep Time: 10 minutes
Total Time: 10 minutes
Course: Breakfast or dessert
Servings: 1 8
Description: This 3-ingredient chia pudding is creamy, satisfying and loaded with protein, fiber and omega-3s. It’s also vegan, gluten-free, paleo and keto. Enjoy!
Hello everyone and welcome back to my last blog post ever!:( I hope you all have enjoyed these last posts and enjoyed making them if you did! Thank you for the support and have a wonderful summer! ❤
I chose this recipe because I have always wanted to try chia pudding for so long and now is the time! Enjoy!
Long ago, before the Spanish conquest of Latin America – chia seeds were a staple food, like corn and beans, in the diets of the Aztecs and Mayans. Chia actually got its name from the Mayan word for “strength.” Most evidence shows that humans began using chia seeds around 3500 BC. Aztecs and Mayans consumed chia seeds regularly, grinding them into flour, pressing them for oil and drinking them mixed with water. At this time in history, chia seeds-
-were considered to be almost magical because of their ability to increase stamina and energy over long periods of time(chia,1).
Dr. Wayne Coates, a research professor at the University of Arizona in the field of new and/or ancient food crop sources like chia seeds and jojoba, was one of the very first to [re]discover chia seeds in the 1980s, and the fact that they grew a thick green matt of grass-like shoots in a matter of hours was sort of an accident. For years, the novelty of this overshadowed the very real nutritional value that Dr. Coates found in the tiny chia seed(historychia, 3).
Chia seeds contain large amounts of fiber and omega-3 fatty acids, plenty of high-quality protein, and several essential minerals and antioxidants. They may improve digestive health, blood levels of heart-healthy omega-3s, and risk factors for heart disease and diabetes(healthline, 1-10).
Hope you guys love this super easy and delicious recipe! Have an amazing weekend!
Helpful Factors For Making Chia Pudding:
- The process of making chia pudding is so easy! The first step is to stir together your chia seeds and milk in a mason jar or bowl. I start with 3 Tablespoons of chia seeds to 1 cup of liquid, but if you want a thicker chia pudding I recommend using 4 Tablespoons to 1 cup of liquid.
- Once the chia pudding mixture is well combined, let is sit for 5 minutes give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight.
- The chia pudding should be nice and thick not liquidy. If it’s not thick, just add more chia seeds (1 teaspoon to 1 Tablespoon), stir and refrigerate for another 30 minutes or so
❑ 3-4 Tablespoons chia seeds
❑ 1 cup milk I like unsweetened coconut, almond or cashew milk
❑ 1/2 Tablespoon maple syrup honey or sweetener of choice*
❑ 1/4 teaspoon vanilla optional
❑ Toppings of choice: fresh berries or other fruit, granola, nut butter, etc
- Mix: In a bowl or mason jar, stir together chia seeds, milk, maple syrup and vanilla, if using. If you’re using a mason jar, you can put the lid on and shake the mixture to combine everything.
- Give it time to set: Once the chia pudding mixture is well combined, let it sit for 5 minutes, give it another stir/shake to break up any clumps of chia seeds, cover and put the mixture in the fridge to “set” for 1-2 hours or overnight. The chia pudding should be nice and thick, not liquidy. If it’s not thick enough, just add more chia seeds (about 1 Tablespoon), stir and refrigerate for another 30 minutes or so.
- How to store: Chia pudding can be stored for up to 5-7 days in an airtight container in the refrigerator.
- You can also prep you pudding the night before and let it sit in the fridge overnight if that’s easier. When ready to serve top the pudding with berries and enjoy.
- Dairy milk, almond milk or cashew milk will make a light, creamy chia pudding. Canned coconut milk will make for a rich and thick pudding.
- For a low-sugar version you can skip the sweetener or use a sugar substitute
- Nutrition facts calculated with unsweetened almond milk and no toppings.
Serving: 1g Calories: 271kcal Carbohydrates: 26g Protein: 10g Fat: 16g
Saturated Fat: 1g Polyunsaturated Fat: 11g Sodium: 248mg Fiber: 16g Sugar: 6g
Have a great summer! Happy Friday!!! ❤