Vanilla Chia Seed Pudding

May 26, 2023

267

This basic vanilla chia seed pudding is the perfect base to build a healthy breakfast or snack with fresh or frozen fruit, yogurt, granola, and nuts. It’s the perfect recipe for those trying out chia pudding for the first time.

I have been a fan of chia pudding for a long time – in fact, I published my first chia seed pudding recipe here on the blog almost 10 years ago! (It was this mango chia pudding that I recently updated.) As a plant-based dietitian, I like to incorporate chia seeds in my diet as a good source of omega 3 fatty acids but that’s just one of many reasons to love chia seeds.

What is Chia Pudding?

Chia pudding is made from soaking chia seeds in a liquid like milk until they soften and plump up to form a gel-like consistency similar in texture to a tapioca pudding. Chia seeds are high in protein and provide heart healthy fats so they make a nutritious snack or breakfast option that requires no cooking and minimal effort – just a few simple ingredients and time!

What does chia pudding taste like?

Plain chia seed pudding does not have much flavor, chia seeds are pretty flavorless and bland on their own – so it gives you the opportunity to flavor it any way that you’d like! In this basic chia pudding recipe, we are keeping it simple with a little bit of vanilla extract and then some maple syrup for sweetness.

Why You’ll Love this Recipe

No-Cook: Chia seeds don’t need any cooking to create chia pudding. As the chia seeds sit in the milk, they soak it up and soften to create a creamy, pudding-like texture.
Scalable: this vanilla chia seed pudding recipe is written for one serving, but it can easily be scaled to meal prep several servings of chia pudding at the same time. Perfect for a grab-and-go breakfast for busy parents and teens.
Diet & Allergen Friendly: this recipe is vegan, dairy free, egg free, and gluten free.

Ingredients You’ll Need

vanilla chia seed pudding ingredients in small dishes on a white background with text labels.

Chia Seeds: these little seeds are packed full of nutrients like plant-based protein, fiber, and omega 3 fatty acids. You can find them in the bulk bins or baking/grains aisle of the grocery store.
Milk: To make this a vegan version of this chia seed breakfast pudding, I like to use soy milk for a creamier pudding and extra protein. However, you can use any non-dairy milk that you prefer like unsweetened almond milk, oat milk, light coconut milk, cashew milk, or pea milk. If you consume dairy, dairy milk can be used for this recipe as well.
Pure Vanilla Extract: adds a hint of vanilla flavor that complements any fresh fruit you may add for toppings.
Maple Syrup: add a touch of sweetness with some maple syrup. You can use agave nectar if you prefer.

Variations

Almond: Add 1/4-1/2 teaspoon almond extract to your chia pudding mixture before chilling for an almond flavored version.
Lemon: Add 1/2 teaspoon lemon zest to the chia seeds before chilling for a lemony version.
Snickerdoodle: Add 1/2 scoop of vanilla protein powder and 1/4 to 1/2 teaspoon of cinnamon to the chia mixture before chilling for a version that tastes just like a snickerdoodle cookie!

How to Make this Vanilla Chia Pudding Recipe

chia seed ingredients in a storage container with a whisk.

Step One: Add chia seeds, milk, vanilla extract, and maple syrup to a bowl or storage container like a mason jar and whisk well. Allow to sit out onto counter for 5 minutes, give it another good stir to remove any clumps then transfer to the refrigerator to thicken overnight.

chia seed pudding in a glass jar topped with yogurt and fresh berries.

Step Two: Allow chia pudding to thicken for at least 4 hours, but preferably overnight. Top with your favorite toppings like fresh fruit, yogurt, granola, nuts, etc and enjoy!

Expert Tips

Prevent Clumps: Nobody likes clumpy chia pudding. To prevent any big clumps, make sure to leave your pudding out on the counter a few minutes and giving it another stir before putting it into the fridge to firm up.
Chill Time: For the thickest pudding consistency, chill your chia pudding overnight. However, you can serve this with only 2-3 hours of chilling if you need.
Add Toppings when Serving: If you are adding any crunch toppings like coconut flakes or granola, you’ll want to add those when serving because they get soggy if you add them to the pudding when it is chilling.

Vanilla Chia Pudding Topping Ideas

Add more flavor, color, and texture to your creamy chia pudding by adding some fun toppings! Here are some of my favorite options.

Fresh or Frozen Fruit: lean into the tropical vibes and add some sliced banana, kiwis, or pineapple. Fresh raspberries also make a delicious topping.
Dried Fruit: unsweetened coconut flakes or unsweetened shredded coconut both make great toppings for this plant-based mango chia pudding recipe.
Seeds: hemp hearts or ground flax seeds will provide some additional fiber and health fats.
Nuts or Nut Butter: add some crunch as well as healthy fat by topping these oats with some cashews or macadamia nuts. Add a drizzle of nut butter like peanut butter or almond butter for some heart healthy fats.
Granola: add crunch to this chia pudding recipe by sprinkling some granola on top. This homemade vegan granola recipe is my favorite!
Yogurt: pair your chia pudding some yogurt (non-dairy if vegan). You can even make a layered parfait like the images in this post.

Recipe FAQs

Are chia seeds low carb?

Yes, chia seeds are a low carb food. They have 12 grams of total carbohydrates but 10 grams of fiber so they only have 2 net carbs per 1 ounce serving.

Where can I find chia seeds?

You can usually find chia seeds at any major grocery store in either the bulk bin section or the baking aisle. You can also purchase chia seeds online. There are two varieties, black chia seeds and white chia seeds; either one will work for this recipe.

How to use chia seeds?

Chia seeds can be used in a variety of recipes like this chia pudding, vegan overnight oats, granola, baked goods, and more!

Health Benefits of Chia Seeds

Chia pudding is not only easy to make and delicious, but chia seeds are also loaded with nutrients so you can feel good about whipping up another batch.

Gut Health: Just 2 tablespoons of chia seeds has 10 grams of total fiber so regularly adding them to your diet can help you easily reach your daily fiber intake. Eating a diet high in fiber can lower your overall risk for many chronic diseases, including colon cancer.
Heart Health: Chia seeds are doubly good for your heart as they are a good source of heart healthy omega 3 fatty acids and soluble fiber which can help lower bad (LDL) cholesterol. Eating foods rich in ALA, the specific omega 3 fatty acid in chia seeds, can lower your risk of cardiovascular disease. Just 2 tablespoons of chia seeds provides more than 100% of the DRI for ALA!
Blood Sugar Management: Although more research is needed to look into the effects of chia seeds specifically on blood sugar levels, we do know that eating more foods rich in insoluble fiber can help with better blood sugar management.
Rich in Antioxidants: Chia seeds are rich in antioxidants like chlorogenic acid, caffeic acid, myricetin, and quercetin. It is important to include antioxidant rich foods in your diet because they help fight the cellular free radical damage that can contribute to chronic disease.
Bone Health: Chia seeds are a good source of several minerals like calcium, phosphorus, and magnesium that support bone health.

How to Store and Meal Prep

Refrigerator: this overnight chia pudding can be stored in an airtight container in the refrigerator for up to 4-5 days. If you want to meal prep for the week, make 4-5 servings at once and store in the fridge to eat all week.
Freezer: Freeze chia pudding in an airtight container in the freezer. Allow it to thaw overnight in the fridge. If the pudding hasn’t completely thawed by morning, let it sit out on the counter for 5-10 minutes to thaw completely.

More Chia Pudding Recipes

Chocolate Chia Seed Pudding
Blood Orange Chia Seed Pudding
Blueberry Acai Chia Pudding
Mango Chia Pudding

Did you love this recipe? Make sure to leave a rating and tag #dietitiandebbie on instagram!