This primary vanilla chia seed pudding is the proper base to construct a wholesome breakfast or snack with contemporary or frozen fruit, yogurt, granola, and nuts. It’s the proper recipe for these making an attempt out chia pudding for the primary time.
I’ve been a fan of chia pudding for a very long time – in reality, I printed my first chia seed pudding recipe right here on the weblog nearly 10 years in the past! (It was this mango chia pudding that I lately up to date.) As a plant-based dietitian, I like to include chia seeds in my weight loss plan as a superb supply of omega 3 fatty acids however that’s simply one in all many causes to like chia seeds.
What’s Chia Pudding?
Chia pudding is constructed from soaking chia seeds in a liquid like milk till they soften and plump as much as kind a gel-like consistency comparable in texture to a tapioca pudding. Chia seeds are excessive in protein and supply coronary heart wholesome fat so that they make a nutritious snack or breakfast choice that requires no cooking and minimal effort – only a few easy elements and time!
What does chia pudding style like?
Plain chia seed pudding doesn’t have a lot taste, chia seeds are fairly flavorless and bland on their very own – so it offers you the chance to taste it any manner that you just’d like! On this primary chia pudding recipe, we’re holding it easy with slightly little bit of vanilla extract after which some maple syrup for sweetness.
Why You’ll Love this Recipe
- No-Prepare dinner: Chia seeds don’t want any cooking to create chia pudding. Because the chia seeds sit within the milk, they soak it up and soften to create a creamy, pudding-like texture.
- Scalable: this vanilla chia seed pudding recipe is written for one serving, however it could possibly simply be scaled to meal prep a number of servings of chia pudding on the identical time. Excellent for a grab-and-go breakfast for busy mother and father and teenagers.
- Weight-reduction plan & Allergen Pleasant: this recipe is vegan, dairy free, egg free, and gluten free.
Substances You’ll Want
- Chia Seeds: these little seeds are packed stuffed with vitamins like plant-based protein, fiber, and omega 3 fatty acids. You’ll find them within the bulk bins or baking/grains aisle of the grocery retailer.
- Milk: To make this a vegan model of this chia seed breakfast pudding, I like to make use of soy milk for a creamier pudding and additional protein. Nevertheless, you need to use any non-dairy milk that you just choose like unsweetened almond milk, oat milk, mild coconut milk, cashew milk, or pea milk. If you happen to devour dairy, dairy milk can be utilized for this recipe as properly.
- Pure Vanilla Extract: provides a touch of vanilla taste that enhances any contemporary fruit it’s possible you’ll add for toppings.
- Maple Syrup: add a contact of sweetness with some maple syrup. You should utilize agave nectar in case you choose.
Variations
- Almond: Add 1/4-1/2 teaspoon almond extract to your chia pudding combination earlier than chilling for an almond flavored model.
- Lemon: Add 1/2 teaspoon lemon zest to the chia seeds earlier than chilling for a lemony model.
- Snickerdoodle: Add 1/2 scoop of vanilla protein powder and 1/4 to 1/2 teaspoon of cinnamon to the chia combination earlier than chilling for a model that tastes identical to a snickerdoodle cookie!
How one can Make this Vanilla Chia Pudding Recipe
Step One: Add chia seeds, milk, vanilla extract, and maple syrup to a bowl or storage container like a mason jar and whisk properly. Enable to sit down out onto counter for five minutes, give it one other good stir to take away any clumps then switch to the fridge to thicken in a single day.
Step Two: Enable chia pudding to thicken for at the least 4 hours, however ideally in a single day. High together with your favourite toppings like contemporary fruit, yogurt, granola, nuts, and many others and luxuriate in!
Skilled Ideas
- Forestall Clumps: No one likes clumpy chia pudding. To stop any large clumps, ensure to go away your pudding out on the counter a couple of minutes and giving it one other stir earlier than placing it into the fridge to agency up.
- Chill Time: For the thickest pudding consistency, chill your chia pudding in a single day. Nevertheless, you may serve this with solely 2-3 hours of chilling in case you want.
- Add Toppings when Serving: In case you are including any crunch toppings like coconut flakes or granola, you’ll wish to add these when serving as a result of they get soggy in case you add them to the pudding when it’s chilling.
Vanilla Chia Pudding Topping Concepts
Add extra taste, shade, and texture to your creamy chia pudding by including some enjoyable toppings! Listed here are a few of my favourite choices.
- Contemporary or Frozen Fruit: lean into the tropical vibes and add some sliced banana, kiwis, or pineapple. Contemporary raspberries additionally make a scrumptious topping.
- Dried Fruit: unsweetened coconut flakes or unsweetened shredded coconut each make nice toppings for this plant-based mango chia pudding recipe.
- Seeds: hemp hearts or floor flax seeds will present some extra fiber and well being fat.
- Nuts or Nut Butter: add some crunch in addition to wholesome fats by topping these oats with some cashews or macadamia nuts. Add a drizzle of nut butter like peanut butter or almond butter for some coronary heart wholesome fat.
- Granola: add crunch to this chia pudding recipe by sprinkling some granola on prime. This do-it-yourself vegan granola recipe is my favourite!
- Yogurt: pair your chia pudding some yogurt (non-dairy if vegan). You’ll be able to even make a layered parfait like the photographs on this publish.
Recipe FAQs
Sure, chia seeds are a low carb meals. They’ve 12 grams of whole carbohydrates however 10 grams of fiber so that they solely have 2 internet carbs per 1 ounce serving.
You’ll be able to often discover chia seeds at any main grocery retailer in both the majority bin part or the baking aisle. You may also buy chia seeds on-line. There are two varieties, black chia seeds and white chia seeds; both one will work for this recipe.
Chia seeds can be utilized in a wide range of recipes like this chia pudding, vegan in a single day oats, granola, baked items, and extra!
Well being Advantages of Chia Seeds
Chia pudding shouldn’t be solely simple to make and scrumptious, however chia seeds are additionally loaded with vitamins so you may be ok with whipping up one other batch.
- Intestine Well being: Simply 2 tablespoons of chia seeds has 10 grams of whole fiber so repeatedly including them to your weight loss plan can assist you simply attain your day by day fiber consumption. Consuming a weight loss plan excessive in fiber can decrease your total threat for a lot of persistent illnesses, together with colon most cancers.
- Coronary heart Well being: Chia seeds are doubly good in your coronary heart as they’re a superb supply of coronary heart wholesome omega 3 fatty acids and soluble fiber which can assist decrease dangerous (LDL) ldl cholesterol. Consuming meals wealthy in ALA, the precise omega 3 fatty acid in chia seeds, can decrease your threat of heart problems. Simply 2 tablespoons of chia seeds gives greater than 100% of the DRI for ALA!
- Blood Sugar Administration: Though extra analysis is required to look into the consequences of chia seeds particularly on blood sugar ranges, we do know that consuming extra meals wealthy in insoluble fiber can assist with higher blood sugar administration.
- Wealthy in Antioxidants: Chia seeds are wealthy in antioxidants like chlorogenic acid, caffeic acid, myricetin, and quercetin. You will need to embody antioxidant wealthy meals in your weight loss plan as a result of they assist battle the mobile free radical injury that may contribute to persistent illness.
- Bone Well being: Chia seeds are a superb supply of a number of minerals like calcium, phosphorus, and magnesium that help bone well being.
How one can Retailer and Meal Prep
- Fridge: this in a single day chia pudding will be saved in an hermetic container within the fridge for as much as 4-5 days. If you wish to meal prep for the week, make 4-5 servings without delay and retailer within the fridge to eat all week.
- Freezer: Freeze chia pudding in an hermetic container within the freezer. Enable it to thaw in a single day within the fridge. If the pudding hasn’t fully thawed by morning, let it sit out on the counter for 5-10 minutes to thaw fully.
Extra Chia Pudding Recipes
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Vanilla Chia Seed Pudding
This primary vanilla chia seed pudding is the proper base to construct a scrumptious breakfast or snack with contemporary or frozen fruit, yogurt, granola, and nuts.
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Directions
Add chia seeds, milk, vanilla extract, and maple syrup to a bowl or storage container and whisk properly. Enable to sit down out onto counter for five minutes, stir properly once more to take away any clumps then switch to the fridge to thicken in a single day.
Enable chia pudding to thicken for at the least 4 hours, however ideally in a single day. High with contemporary fruit or desired toppings corresponding to yogurt, granola, nuts, and many others and luxuriate in!
Notes
- Fridge: this in a single day chia pudding will be saved in an hermetic container within the fridge for as much as 4-5 days. If you wish to meal prep for the week, make 4-5 servings without delay and retailer within the fridge to eat all week.
- Freezer: Freeze chia pudding in an hermetic container within the freezer. Enable it to thaw in a single day within the fridge. If the pudding hasn’t fully thawed by morning, let it sit out on the counter for 5-10 minutes to thaw fully.
Diet
Serving: 1serving | Energy: 189kcal | Carbohydrates: 20g | Protein: 7g | Fats: 9g | Saturated Fats: 1g | Polyunsaturated Fats: 6g | Monounsaturated Fats: 1g | Trans Fats: 0.03g | Sodium: 83mg | Potassium: 278mg | Fiber: 8g | Sugar: 9g | Vitamin A: 475IU | Vitamin C: 9mg | Calcium: 310mg | Iron: 2mg
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