CHIA SEED PUDDING RECIPE

By Muhammad Faizan

CHIA SEED PUDDING RECIPE

Description

Chia seed pudding is a creamy, nutritious dish made by soaking chia seeds in liquid until they form a gel-like texture. It’s rich in fiber, omega-3 fatty acids, and protein, making it a popular breakfast, snack, or healthy dessert.

Ingredients (Basic Version)

  • 3 tbsp chia seeds

  • 1 cup milk (dairy or plant-based: almond, coconut, oat, soy, etc.)

  • 1–2 tsp sweetener (honey, maple syrup, stevia, or sugar — optional)

  • ½ tsp vanilla extract (optional)

Instructions

  1. Add chia seeds, milk, and sweetener to a jar or bowl.

  2. Stir very well to prevent clumping.

  3. Let sit for 5 minutes, stir again.

  4. Cover and refrigerate for 2 hours minimum (or overnight) until thick.

  5. Stir once more before eating.

  6. Add toppings of your choice (fruit, nuts, yogurt, spices).

 Optional Flavor Ideas

  • Chocolate: Add 1 tbsp cocoa powder

  • Berry: Add blended strawberries or blueberries

  • Tropical: Add mango or pineapple

  • Cinnamon Spice: Add ½ tsp cinnamon

Notes

  • If too thick, add a splash of milk.

  • If too thin, add 1–2 teaspoons more chia seeds.

  • Best chilled overnight for maximum creaminess.

  • Use glass jars for perfect grab-and-go snacks.

Tips

  • Stir twice in the first 10 minutes to avoid clumping.

  • For a smoother pudding, blend the mixture before chilling.

  • Coconut milk creates the richest, creamiest texture.

  • Chia seeds absorb up to 10x their weight in liquid — a little goes a long way.

Servings

This recipe makes 1 large serving or 2 small servings.

Nutritional Information (per 1 serving, approximate)

Using almond milk, unsweetened:

  • Calories: ~180

  • Fiber: ~10–12 g

  • Protein: ~4–6 g

  • Carbohydrates: ~12–14 g

  • Fat: ~8–9 g

  • Omega-3 fatty acids: ~5 g

(Values vary depending on milk and sweetener.)

Health Benefits (Evidence-based)

Chia seeds are linked to several nutritional benefits:

✔ High in fiber

Supports digestion and helps keep you full longer.

✔ Contains omega-3s

Plant-based ALA omega-3 supports heart health.

✔ May help with blood sugar control

The fiber may slow glucose absorption.

✔ Helps with satiety

Expands in the stomach and may reduce appetite.

✔ Rich in minerals

Calcium, magnesium, and phosphorus.

Note:
They do not directly “clean arteries” or cure medical conditions. They can support heart and metabolic health when consumed as part of an overall healthy diet.

Q & A

Q: Is one spoonful a day enough?

A tablespoon offers nutrients, but for pudding you typically need 2–3 tbsp. For daily health, 1–2 tbsp is common.

Q: Can I eat this every day?

Yes — chia seeds are generally safe daily in moderate amounts (1–2 tablespoons).

Q: Can chia seeds lower cholesterol?

They may help improve lipid profiles due to fiber and omega-3s, but effects vary per person.

Q: Can this help with weight loss?

Chia pudding can help you feel full longer, which may support weight management.

Q: Can diabetics eat chia pudding?

Yes, especially unsweetened versions — the fiber helps stabilize blood sugar.
(Always follow medical guidance.)

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