When I discovered chia seed pudding, I think my life changed. Okay maybe I’m being a little dramatic. The fact that I can easily prep something at night and enjoy it in the morning with the only effort being unscrewing the lid to a mason jar makes me giddy. I’m also a huge “texture person” (is that a thing?) so I drool over its creamy texture. I love adding crunchy toppings to play off the creaminess of the pudding. By now, I’ve probably made chia seed pudding 50 different ways, all of which were delicious and kid friendly!
I’ve counseled numerous people that tell me they skip breakfast for various reasons. The most common reason I hear is that they are often rushed in the morning, trying to get to work on time. Also very common is that many people don’t feel hungry in the morning – sometimes even the thought of food makes them nauseous. I’m here to tell you that if you’re one of these people, I would encourage you to start eating breakfast. You might have to force it at first, but eventually you will start to wake up hungry. Also consider eating dinner earlier in the evening. Eating late at night or right before bed could impede your morning hunger.
Eating breakfast is beneficial in so many ways, both physically and mentally. While you’re sleeping and not eating, your body has systems in place to keep your blood sugar stable, thank you liver. When you wake up, you want to tell your body that you can control your blood sugar now, instead of keeping yourself on autopilot. You do this by eating, preferably within an hour of waking up. Your blood sugar affects everything, including your mood, energy, alertness, and appetite. You’ve probably heard the term “hangry” (hungry+angry), right? If you’re someone who typically gets hangry before meals, it’s likely your blood sugar speaking to you. Fluctuating blood sugar levels can make it hard for some people to lose weight, especially those with insulin resistance, polycystic ovarian syndrome (PCOS), or diabetes.
Breakfast doesn’t have to be an elaborate meal, hence this recipe. The important thing is that your breakfast includes both carbohydrates and protein. The carbohydrates are what stabilize your blood sugar, while the protein helps keep it stable for longer. The reason chia seeds fit the bill for a well-rounded breakfast is because they contain both carbohydrates and protein, with 11 grams of fiber per serving to boot!
Chia seeds also contain calcium, iron, and essential fatty acids. Due to their fat content, its best to store them in the refrigerator or freezer so they don’t turn rancid. You’ll know your seeds are rancid if they smell “off” or slightly fishy. The soluble fiber in chia seeds give them the unique ability to “gel” when added to liquid. This type of fiber also helps to lower cholesterol and, wouldn’t you know it, stabilize blood sugar.
The reason I use cow’s milk in this recipe is to bump up the protein a bit. Keep in mind if you use a milk like almond milk with little protein, you could pair your pudding with some eggs, or perhaps a scoop of peanut butter, or even nuts to help keep you satiated longer. You can easily make this recipe vegan by using any plant-based milk you like.
Making this recipe in a jar with a lid makes prep a breeze. You literally just add your ingredients, screw on the lid, and shake. A jar is also portable, which means you can take this with you to work or school without worrying about spilling. I usually just eat the pudding straight out of the jar so I don’t have a separate bowl to wash. High five!
I think the pure maple syrup is crucial for taste in this recipe. I’ve tried it with “pancake syrup” and it wasn’t the same. Vanilla is added for obvious reasons, but optional if you don’t like it. If you’re interested in making a chocolate version, add 1-2 tsp cacao powder before you shake your jar. I use Navita cacao powder. I prefer cacao powder to traditional cocoa powder due to its naturally high magnesium and potassium content. If you have a sweet tooth like me, you’ll appreciate cacao’s chocolate flavor without the added sugar.
The topping options are endless with chia seed pudding. I’ve topped mine with mango, strawberries, coconut flakes, banana, and cinnamon, but not all at the same time. Come to think of it, that might actually be delicious. What toppings will you try?! Let me know in the comments section if you’ve found a delicious new combination!
Chia Seed Pudding
- 1/4 cup chia seeds
- 1 cup milk (I use whole cow’s milk)
- 1 Tbsp pure maple syrup
- 1 tsp vanilla extract
- Tip: for a chocolate version, add 1-2 tsp cacao powder
- Place all ingredients into a large jar with a lid. Shake jar and hips vigorously for 5-10 seconds.
- If possible, in about 30 minutes, shake jar vigorously again for 5-10 seconds. This step is not critical, but it helps prevent lumps from forming.
- Let sit in fridge overnight and enjoy in the morning with your favorite toppings!
My favorite toppings include: coconut flakes, dark chocolate chips, cinnamon, and/or berries.
Adapted from: Oh She Glows