Delicious and Nutritious Low-Calorie Chia Seed Pudding Recipes

Chia seed pudding has gained immense popularity as a healthy and versatile breakfast or snack option. It is easy to prepare, customizable, and packed with nutrients. This article explores various low-calorie chia seed pudding recipes, offering a guide to creating delightful and guilt-free treats.

Why Chia Seed Pudding?

Chia seeds are nutritional powerhouses, loaded with fiber, protein, and healthy fats. Including them in your diet can promote satiety, aid digestion, and provide essential nutrients. Chia seed pudding is also an excellent meal prep option, as it can be made ahead of time and stored in the fridge for several days.

Base Chia Seed Pudding Recipe

This base recipe has a mild flavor and can be used with all sorts of different flavor combos!

Ingredients:

• 2 tablespoons chia seeds (white or black)
• 1/2 cup almond milk (or any milk of your choice)
• Maple syrup or honey to taste (optional)
• Pinch of cinnamon (optional)

Instructions:

1. In a lidded jar or small bowl, combine the almond milk, chia seeds, maple syrup (or honey), and cinnamon.
2. Cover and shake or stir well to combine.
3. Chill for a few hours, then give it a good stir to loosen any clumps. This step is crucial for breaking up any seed clumps within the pudding. If the chia seeds stay bunched together, they won’t absorb the liquid in the jar, making for a lumpy, crunchy chia seed pudding.
4. Chill again, covered, in the refrigerator for at least 8 hours or overnight, until the pudding has a creamy, pudding-like texture.

Troubleshooting:

• Pudding too thin: If your chia pudding is too thin after chilling overnight, add more chia seeds, stir well, and chill it for another few hours.
• Clumpy pudding: It’s important that you stir the chia pudding after it’s chilled for a few hours to break up any clumps of chia seeds.

Serving Suggestions

Chia pudding on its own is fairly plain in the flavor department, but that's what makes it fun because you can really have some fun with the flavors. The best part of any chia seed pudding recipe is the toppings. If you’re meal prepping this chia pudding recipe, wait to add the toppings until right before you eat.

• Fresh fruit: Berries and tart cherries are great additions to chia seed pudding.
• Something sweet: Add an extra drizzle of maple syrup or honey. Chocolate chips are delicious too!
• Nut butter: Whether used as a topping, as a layer, or stirred into the mix.
• Chocolate: You can never go wrong with chocolate.
• Spices: Cinnamon, nutmeg, ginger, vanilla, cardamom, etc.
• Milk: Swap out the type of milk you're using to change up the flavors.

Delicious Low-Calorie Chia Seed Pudding Recipes

1. Banana Bread Chia Pudding

This flavor is only 5 ingredients, tastes so good and is naturally sweet. What I love about using banana is that because it's so sweet, you don't need to add extra sugar.

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Ingredients:

• 1/2 mashed banana
• 2 tablespoons chia seeds
• Pinch of cinnamon
• 1/2 cup almond milk

Instructions:

1. Mash half of the banana in a small bowl.
2. Add the chia seeds, cinnamon, and almond milk and stir to combine.
3. Allow the chia to sit for 10 - 15 minutes, or overnight.
4. When ready to eat, add half the chia pudding into your jar.

2. Lemon Raspberry Chia Pudding

Lemon brightens everything up and berries are sweet but still low on the glycemic index which makes the whole meal a little healthier.

Ingredients:

• 2 tablespoons chia seeds
• Maple syrup to taste
• Zest of 1/4 lemon
• 1/2 cup almond milk
• Raspberries

Instructions:

1. Add the chia seeds, syrup and most of the lemon zest into a bowl.
2. Stir to combine and then let the bowl sit for 10 - 15 minutes to thicken up.
3. When ready to serve, add half the raspberries to the bottom of your jar and mash them into a “jam” consistency.
4. Give the chia pudding a quick stir then add it on top of the raspberries.

3. Vanilla Coconut Chia Pudding

It's made with creamy coconut milk which gives it a little natural sweetness, but we also stir in some vanilla to give it a pop of flavor.

Ingredients:

• 2 tablespoons chia seeds
• Maple syrup to taste
• 1/4 teaspoon vanilla extract
• 1/2 cup light coconut milk

Instructions:

1. Whisk together the chia seeds, syrup, extract, and milk in a small bowl.
2. Allow the mixture to sit for 10 - 15 minutes until the mixture has thickened.
3. Give it a stir before serving then add the chia pudding into a jar (or keep it in the bowl).

4. Chai Spiced Chia Pudding

It tastes like a chai latte, but is packed with protein and not much sugar.

Ingredients:

• 2 tablespoons chia seeds
• Sugar to taste
• Chai spices (cinnamon, cardamom, ginger, cloves) to taste
• 1/2 cup almond milk

Instructions:

1. Whisk together the chia seeds, sugar, spices, and milk in a bowl.
2. Allow the mixture to sit for 10 - 15 minutes until it has thickened.
3. Give it a stir before serving then add the chia pudding into a jar (or keep it in the bowl).

5. Chocolate Chia Pudding

This combination has a base of creamy chocolate pudding (thanks to cacao and almond milk) and then is topped with coconut yogurt, hazelnuts, and mini chocolate chips.

Ingredients:

• 2 tablespoons chia seeds
• 1 tablespoon raw cacao powder (sift first to reduce clumps)
• Maple syrup to taste
• 1/2 cup almond milk

Instructions:

1. Whisk together the chia seeds, raw cacao powder, maple syrup, and almond milk in a bowl.
2. Allow the mixture to sit for 10 - 15 minutes until it has thickened.
3. Give it a stir before serving then add the chia pudding into a jar (or keep it in the bowl).

6. Strawberry Shortcake Chia Pudding

Each layer is infused with sweet strawberries and a creaminess that reminds me of cheesecake.

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Ingredients:

• 2 tablespoons chia seeds
• 1/4 teaspoon vanilla extract
• 1/4 cup almond milk
• 1/4 cup coconut milk
• Strawberry jam
• Chopped strawberries

Instructions:

1. Whisk together the chia seeds, vanilla, and milks in a bowl.
2. Allow the mixture to sit for 10 - 15 minutes until it has thickened.
3. Give it a stir before serving then add half of the chia pudding into a jar (or keep it in the bowl).
4. Top with the jam and spread it into an even layer and then add the rest of the chia pudding on top.

7. High Protein Chia Pudding

Start your day right with Protein Chia Pudding, packed with 31g of protein.

Ingredients:

• 2 tablespoons chia seeds
• 1/2 cup milk of choice
• Honey to taste
• 1 scoop vanilla or chocolate protein powder
• 1/4 cup Greek yogurt
• Vanilla extract and cinnamon or cocoa powder and salt (optional)

Instructions:

1. In a 10-oz mason jar or glass container, whisk together milk, protein powder, honey, and Greek yogurt. If using, add vanilla extract and cinnamon or cocoa powder and salt.
2. Whisk.
3. Add chia seeds.
4. To make dairy-free/vegan: I recommend using a thick non dairy yogurt such as Siggi's non dairy!

Tips for Making the Best Chia Seed Pudding

• Use fresh chia seeds: The fresher your chia seeds are, the more liquid they will absorb. Always recommend storing your chia seeds in the fridge to maintain peak freshness.
• Whisk milk with other ingredients before adding chia seeds: I find ingredients such as cocoa powder and protein powder need additional stirring before they are fully combined.
• Adjust sweetness to taste: Feel free to adjust the amount of maple syrup, honey, or other sweeteners to your liking.
• Get creative with toppings: The possibilities are endless when it comes to toppings. Experiment with different fruits, nuts, seeds, spices, and more.
• Blend if desired: If you don't enjoy the texture of chia pudding, you can add all of the ingredients to a blender and blend until smooth. Pour the mixture into your jar and allow it to thicken in the fridge overnight.

How to Store Chia Seed Pudding

Store chia pudding in a covered jar or other airtight container in the fridge for up to 5 days. Chia pudding usually lasts about 5 days in the fridge. It kind of depends on which fruit you're adding, so keep that in mind as well.

If the pudding becomes too thick, loosen it with a little extra milk before adding your desired toppings and digging in.

Best Jars for Chia Seed Pudding

I like to use these tulip jelly weck jars to meal prep my chia pudding! I love using these small clear jars from Le Parfait for chilling and storing chia seed pudding. They come in a pack of 6 and have a cute and minimalist design.

Health Benefits of Chia Seeds

Chia seeds are a great source of heart healthy omega-3 fats and fiber.

Read also: Healthy Vegetarian Eating

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