Chia Seed Pudding is a great way to increase your omega 3 and fiber intake while providing a complete source of plant protein. This recipe provides about 6 grams of protein per serving. It is also loaded with fiber. One tablespoon of chia seeds contains 5 grams of fiber – mostly soluble. In fact more than 80% of the CHO in chia is fiber.
Have you cooked with chia seeds yet?
Chia seed pudding has become a favorite in our house. It’s quick, and has only a few ingredients.
If you are making it for breakfast, it is made the night before – a bonus for those of you not morning people – like me!
It also makes a great snack or dessert.
Chia seed pudding is a great template for all kinds of delicious, nutritious toppings. Hazelnuts and berries or mango are my favorite but bananas, peaches, pecans and walnuts are all yummy. Plus you can sprinkle with spices – cinnamon, cardamom, nutmeg.
Your sweetener can also add flavor. We like dark maple syrup, but honey or molasses would also be great.
Chia seeds have texture – similar to tapioca, but they are smaller and there is more of them.
Why cook with chia seeds?
As much as we know fish is good for us, we do not always eat two fatty fish meals a week. Chia is an excellent source of omega 3 fatty acids. Unlike flax seeds which need to be ground in order for the omega 3 fatty acids to be absorbed, when chia is soaked, the omega 3 fats are able to be absorbed.
In addition they are a good source of soluble fiber and a plant source of complete protein.
Chia pudding is gluten free, egg free, nut free, soy free, and it can easily be made dairy free.
Oat Milk – I like Simply Oat because it contains fewer ingredients.
Chia seeds – white or black – Both confer identical benefits and taste the same, so use whatever your grocery store carries.
Sweetener – we use dark maple syrup but honey or agave should both work fine. You will vary the amount of sweetener to your taste. Start with one tablespoon per cup of milk.
Vanilla extact – optional but yummy! You can also sprinkle your individual serving with cinnamon, cardamom, pumpkin pie spice, nutmeg, etc etc
Toppings – we like to top with chopped nuts. If your family can eat nuts I recommend them at least at first. Chewing the nuts seems to make the texture from the chia seeds less noticeable. Chopped hazelnuts are our favorite but pecans are a close second! We also use chopped fruit – mangos & berries are our favorites but bananas and peaches are also yummy. If I am in a hurry I just grab some chopped hazelnuts & eat!
This recipe requires no cooking. Upon mixing with milk, the fiber in the chia seeds swells to form a gel – a pudding like consistency. The only trick is to stir it several times in the first 10 – 15 minutes so it does not clump. Then let it sit for several hours or overnight.
We like to make it in the evening so it is ready for breakfast in the morning. It keeps for about a week in your refrigerator.
Oat Milk Chia Pudding
- 2 cups oat milk
- 6 tablespoons chia seeds
- 2 tablespoons maple syrup
- 1 teaspoon vanilla
- Combine oat milk, chia seeds, maple syrup and vanilla. Stir well.
- Stir every 5 minutes three or four times.
- Refrigerate for several hours until thick or overnight.