3-Ingredient Chia Pudding

3-Ingredient Chia Pudding

It’s 3:00pm and you’re feeling drenched from the day. But you know the hard part of the day (especially if you have kids) ain’t over yet. This is when you reach for that pick-me-up snack. I want you to add one more healthy, easy and filling snack to that line-up: chia pudding! I make my chia pudding with only 3 ingredients: chia seeds, milk and a sweetener of choice.

When it settles in the fridge, it has a pudding texture, amazing flavor and lends itself to endless topping possibilities. It’s a snack will leave you feeling satisfied, satiated and so energized for your day!

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How to make chia pudding

Start with two mason jars of almond milk (or any milk you’d like), some chia seeds and honey (or any other sweetener you’d like). You can also leave out the sweetener if you prefer to sweeten it only with toppings like fresh fruit, dried fruit or chocolate chips.

The ratio is everything! There are different recommendations for the best chia pudding ratio out there. I’ve made this 100 times and in the end, the ratio I found that works best is 1 tablespoon chia seeds to 1/4 cup of milk. To make it into a complete snack serving though, I like to measure 2 tablespoons of chia seeds for every half cup of milk. You can play around with the measurements to find the consistency you like best.

When it’s time to mix in the chia seeds, I recommend mixing very well 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 fridge. Check to make sure there are no clumps and don’t refrigerate it until it’s clump-free.

This is what the consistency will look like when it’s well-mixed. It will still be liquidy, but you won’t see any clumps of seeds seeds anywhere around the jar. It helps if you use a clear mason jar so you check all around for any clumps. Then you can add the honey and mix it in or leave it on top – your choice.

Finally, close the mason jars, place it in the fridge for at least 2 hours or up to 7 days. The chia seeds will absorb all the milk and sweetener and be ready to eat then.

Why is Chia Pudding Healthy?

One of the biggest questions I get from my readers is what to eat for a snack. And for me, I like the check off three things when it comes to snacking:

1. High in fiber – good for blood sugar control, cholesterol levels and gut health
2. High in protein – good for building lean muscle
3. Contains healthy fats – good for helping you feel satiated

This is essentially what’s going to satisfy your in-between meal cravings and taper your appetite until your next meal. For me, one of the best snacks that meets these snack goals is my Chia Pudding. Check this out: 1 oz (2 tablespoons) of chia seeds (which is only 130 calories) contains:

• Fiber: 11 grams
• Protein: 4 gram
• Fat: 9 grams (5 of which are Omega-3s >> the stuff that’s good for you!)

Not bad right? And the beauty of it is that you can store them in the fridge for a whole week, and grab one when you’re hungry. I like topping mine with fresh fruit or dried fruit, nuts, shredded coconut, hemp seeds, granola and so many more toppings. It makes such a great option for meal prepping too, because meal prepping includes planning for those in-between meals.

Once you make this chia pudding, it will be a staple in your fridge. And then you can get try more chia pudding recipes like:

• Berry Chia Pudding
• Chocolate Chia Pudding
• Candy Corn Pudding

If you’ve tried this healthy-ish feel good Chia Pudding recipe or any other recipe on FeelGoodFoodie, then don’t forget to rate the recipe and leave me a comment below! I would love to hear about your experience making it. And if you snapped some shots of it, share it with me on Instagram so I can repost on my stories!

For more recipes with chia seeds, check out:

• Easy Overnight Oats
• Strawberry Chia Jam
• Glowing Green Smoothie
• Smoothie Bowls

This post was originally published on April 28, 2017 and updated on June 23, 2018 with more images, details and a VIDEO!

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3-Ingredient Chia Pudding

Prep Time

5 mins

Total Time

5 mins

 

This 3-Ingredient Chia Pudding is made with almond milk, chia seeds & sweetener of choice; it's a healthy snack loaded with protein, fiber and healthy fats!

Course: Snack

Cuisine: American

Keyword: Snacks

Servings: 1 serving

Calories: 155 kcal

Ingredients

• 2 tablespoon chia seeds
• 1/2 cup almond milk or milk of choice
• 1 teaspoon honey or other sweetener, optional
• Strawberries or other fruits for topping

Instructions

1. Pour ingredients into a jar and mix well. Let settle for 2-3 minutes then mix again very well until you see no clumping.
2. Cover the jar and store in fridge overnight or for at least 2 hours.
3. When you're ready to eat it, top with your favorite fruit and enjoy cold!

Recipe Video

Recipe Notes

Substitutes: You can use any milk of choice. You can also use any sweetener for choice.

Storage: Store the chia pudding in a mason jar or Tupperware for up to 1 week in the fridge.

Sourcing: You can find chia seeds at all major grocery stores. It’s usually in the bulk section or with the cereal or superfoods.

Nutrition: Please note that the nutrition label provided is an estimate based on an online nutrition calculator. It will vary based on the specific ingredients you use.  This information should not be considered a substitute for a professional nutritionist’s advice. The nutrition value is for one serving without any toppings.

Nutrition Facts

3-Ingredient Chia Pudding

Amount Per Serving (1 bowl)

Calories 155 Calories from Fat 72

% Daily Value*

Total Fat 8g 12%

Sodium 166mg 7%

Potassium 97mg 3%

Total Carbohydrates 16g 5%

Dietary Fiber 8g 32%

Sugars 5g

Protein 4g 8%

Calcium 30.1%

Iron 10.3%

* Percent Daily Values are based on a 2000 calorie diet.