Creating simple and delicious real food recipes is such an important part of helping people make the transition to a healthier lifestyle. It is helpful to focus on the delicious meals that we can eat, rather than placing attention on what we are avoiding. I love when a client tells me that a recipe I gave them is something they could eat every day! Having an arsenal of recipes that you love and are easy enough to make every day is one of the biggest keys to success in a lifestyle transition like this. This Basic Chia Pudding is definitely one of those recipes! It is easy and quick to prepare, loaded with nutritional benefits, and most people love the subtle sweetness of this filling meal. One of my favorite things about chia pudding is that it is a very nutrient-dense meal that also makes a fantastic dessert! No guilt here!
Chia seeds are loaded with nutritional benefits that make them great for any meal, especially breakfast. Chia in the Mayan language means “strength” and it is known that warriors used to eat them to sustain them during battle. Sounds like a great food to use to start your day, too! These mighty seeds are loaded with fiber, omega-3 fats, protein, and many vitamins, minerals, and antioxidants. I guess that’s why people are calling them a superfood!
Just one ounce of chia seeds contains almost 11 grams of fiber. Consuming high-fiber foods like chia seeds are great for digestion and help you to feel full longer, which can aid in weight loss. It is really helpful to soak the chia seeds before eating them (as is done in this recipe). Soaking allows the enzyme inhibitors (properties that protect the seeds from being broken down) in the seeds to break down allowing your body to have better access to the omega-3’s, vitamins, and minerals. I am always aiming to get the most nutritional value out of what I’m eating so I prefer to soak my chia seeds before consuming them.
The key for a good basic chia pudding is to nail down the ratio of liquid to chia seeds that produce the consistency that you like. A good rule of thumb is a 4 to 1 ratio of liquid to chia seeds. This is what I’ve used in this recipe: 1 cup of coconut milk to ¼ cup of chia seeds. For reference, ¼ cup = 4 Tbsp. With plenty of time to set in the refrigerator, this produces a very thick pudding consistency that shouldn’t be at all runny. If you prefer a slightly more liquidy concoction, then use slightly fewer chia seeds. Also, if you leave less time for it to set it will be more liquid. As the chia seeds have time to soak up more of the liquid they increase in size and become more gel-like, which is what produces the thick, pudding consistency. If you want to adjust the serving size for the recipe then make sure to maintain the ratio that you like.
Lastly, this is a great Basic Chia Pudding recipe in that it is simple and more “plain”. The great thing about chia puddings is that there are so many ways to dress them up and make them more interesting. You can layer it with fruit or mix in other ingredients. Try topping it with cacao nibs for an even bigger energy-punch! This recipe makes a great starting point for you to experiment with what you like and create your very own superfood meal! Please let me know how you do chia pudding in the comments below!
If you are feeling more adventurous, please check out my recipe for Banana Pumpkin Cacao Chia Pudding!
Basic Chia Pudding
(Paleo, Whole30, Gluten-Free, Dairy-Free, Nut-Free, Egg-Free)
Prep time: 5 minutes + at least 1 hour to chill
- 1 cup
- 1 tsp
- ¼ cup
- ½ tsp (optional)
- 1 Tbsp (optional)
- A dash of
- For this recipe, it is best to use a glass container or bowl that can hold about 1.5 to 2 cups of liquid. This will be the same container that you will eat it out of. I like using a pint-size mason jar.
- Add the coconut milk, vanilla extract and the dash of salt to the container of your choosing.
- Measure in the (optional) maple syrup and/or cinnamon.
- Mix everything together with a spoon or small whisk, making sure everything gets dispersed, especially the cinnamon.
- Add the chia seeds to the milk mixture and mix again. Make sure that the chia seeds are mixed in thoroughly and not clumped together.
- Cover and allow to set in the refrigerator for at least 1 hour, preferably for at least 4 hours and even overnight.
- Wake up to a nutrient-dense and satisfying breakfast! Feel free to top your chia pudding with fresh fruit, raw nuts or seeds, , or !
Please let me know if you have any questions or comments or if you try this recipe, I love hearing from you! Spread the Love and share this recipe with someone!
If you would like help creating convenient healthy meals, then Transformational Nutrition Coaching could help!
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Disclaimer: The information in this post is not intended as medical advice, or to replace a one-on-one relationship with a qualified health care professional. Marcelle encourages you to make your own health care decisions based upon your research, and in partnership with your doctor, licensed dietitian, or nutritionist. The information provided in this post and the entire contents of www.marcellephene.com are based upon the opinions of Marcelle Phene and are for general educational purposes, and have not been reviewed nor approved by the FDA. You are solely responsible for your health care and activity choices.