Chia Pudding Recipe

By Muhammad Faizan

Chia Pudding Recipe

Ingredients

  • 2 tablespoons chia seeds

  • ½ cup milk (dairy, almond, coconut, oat, or soy milk)

  • ½ teaspoon honey, maple syrup, or your preferred sweetener (optional)

  • ¼ teaspoon vanilla extract (optional)

Instructions

  1. Mix: In a bowl or jar, combine chia seeds and milk. Add sweetener and vanilla if desired.

  2. Stir Well: Stir for about 1 minute so the seeds don’t clump together.

  3. Let Sit: Cover and refrigerate for at least 2 hours (or overnight).

  4. Stir Again: Before serving, stir once more to break up any clumps.

  5. Serve: Enjoy as-is, or top with fruits, nuts, or yogurt.

Nutritional Information (per serving, 2 tbsp chia seeds)

Nutrient Amount
Calories ~140 kcal
Protein 4–5 g
Fat 9 g (mostly omega-3)
Carbohydrates 12 g
Fiber 10 g
Calcium ~180 mg
Magnesium ~95 mg
Iron ~2 mg

Health Benefits

  1. Lowers LDL (“bad”) cholesterol:

    • Chia seeds are rich in omega-3 fatty acids and soluble fiber that can help reduce LDL levels.

  2. Supports heart health:

    • The fiber and antioxidants in chia help maintain healthy arteries and reduce inflammation.

  3. Regulates blood sugar:

    • The gel-like fiber slows sugar absorption, stabilizing glucose levels after meals.

  4. Promotes fullness (cuts hunger):

    • High fiber content expands in your stomach, helping you feel full longer.

  5. Supports digestion:

    • Chia’s soluble fiber promotes gut health and regular bowel movements.

  6. Provides sustained energy:

    • Slow-releasing carbohydrates and healthy fats give you steady energy.

Tips

  • Stir a few minutes after mixing to avoid seed clumps.

  • You can blend the pudding for a smoother texture.

  • Try adding cocoa powder, fruit puree, or cinnamon for flavor.

  • Store in the fridge up to 5 days.

Q&A

Q: How much should I eat daily?
A: 1–2 tablespoons of chia seeds per day is ideal for most adults.

Q: Can I eat them raw?
A: Yes, but always soak them first — dry chia can absorb water from your throat or stomach and cause discomfort.

Q: Can chia seeds help with weight loss?
A: Indirectly — they help control hunger and stabilize blood sugar, which supports healthy eating habits.

Q: Are there side effects?
A: Too much fiber too quickly can cause bloating. Start with a small amount and drink plenty of water.

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