How to Make Chia Pudding
Start with two cans of almond milk (or any milk you like), some chia seeds, and honey (or any other sweetener you like). You can also skip the sweetener if you just like to sweeten it with toppings like fresh fruit, dried fruit, or chocolate chips.
Proportion is everything! There are different recommendations for the best chia seed pudding ratio. I've done this 100 times and in the end, I found the ratio that works best is 1 tablespoon chia seeds to 1/4 cup milk. To make it a complete snack, though, I like to measure 2 tablespoons of chia seeds per half cup of milk. You can find your favorite consistency by measuring.
When it comes time to mix in the chia seeds, I recommend mixing thoroughly until all the chia seeds are incorporated into the milk. Then wait a few minutes for the chia pudding to settle and mix again. This will ensure it doesn't separate in the refrigerator. Check to make sure there are no lumps and do not refrigerate it until it is lump-free.
This is the consistency once mixed well. It will still be runny, but you won't see any clumps of seeds anywhere around the jar. It helps if you use a clear mason jar so you can check to see if there are any clumps around it. You can then add the honey and mix or leave it on – your choice.
Finally, close the mason jar and place it in the refrigerator for at least 2 hours or up to 7 days. The chia seeds will absorb all the milk and sweetener and are ready to eat.
Why is chia pudding healthy?
One of the biggest questions I get from readers is what to snack on. For me, there are three things I like to check when snacking:
High in fiber – good for controlling blood sugar, cholesterol levels and gut health High in protein – good for building lean muscle Contains healthy fats – helps keep you feeling full This will basically satisfy your cravings between meals and Gradually reduce your appetite until your next meal. One of the best snacks for me to meet these snack goals is my chia pudding. Check this out: 1 ounce (about 2 tablespoons) of chia seeds (only 130 calories) contains:
Fiber: 11g Protein: 4g Fat: 9g (5g of which are Omega-3 >> good for you!)
Not bad right? The beauty of it is that you can keep them in the refrigerator all week long and grab one when you're hungry. I love toppings with fresh or dried fruit, nuts, shredded coconut, hemp seeds, granola, and more toppings. It's also a great option for meal prep, since meal prep involves planning between meals.
raw material
- 2 tablespoons chia seeds
- 1/2 cup almond milk or milk of choice
- 1 teaspoon honey or other sweetener, optional
- Strawberries or other fruit as a topping
instruct
- Pour the ingredients into the jar and mix well. Let sit for 2-3 minutes, then mix thoroughly again until no lumps are visible.
- Cover the jar and store in the refrigerator overnight or at least 2 hours.
- When you're ready to eat it, top with your favorite fruit and enjoy ice-cold!
- Substitutions: You can use any milk of choice. You can also use any sweetener of choice.
- Storage: Store chia pudding in mason jars or Tupperware in the refrigerator for up to 1 week.
- Where to Buy: You can find chia seeds in all major grocery stores. It's often found in bulk portions or with cereals or superfoods.
- Product Reference: I use these 8 ounce wide mouth mason jars when I make chia pudding. The chia pudding fills the jar about halfway, leaving room for the toppings.
- Nutrition: Please note that the nutrition labels provided are estimates based on online nutrition calculators. It will vary depending on the specific ingredients you use. This information should not be considered a substitute for the advice of a professional nutritionist. Nutritional value is per serving without any ingredients.
Nutrition
Serving size: 1 bowl, Calories: 155 kcal, Carbs: 16 g, Protein: 4 g, Fat: 8 g, Sodium: 166 mg, Potassium: 97 mg, Fiber: 8 g, Sugar: 5 g, Calcium: 301 mg, iron: 1.9 mg
