Chocolate Chia Pudding

This no-bake pudding is thickened with chia seeds and gets its sweetness from vanilla soy milk, vanilla Greek yogurt, and the berries on top. Your kids can easily help you make this by adding the ingredients to Mason jars and shaking everything up.

Long before Chia Pets were a pop culture fad, the seeds were considered a staple of the Aztecs. Chia means “strength,” and ancient cultures used the tiny black and white seeds as an energy booster. Just one tablespoon has about 60 calories, 5 grams of fiber, 3 grams of protein, and over 2 grams of the plant form of omega-3 fatty acids. These super seeds are versatile, making their way into everything from puddings and smoothies to gluten-free meatballs.

Chia seeds are considered hydrophilic or “water-loving” and can absorb nearly 12 times their weight in water. This process is beneficial because it can prolong hydration, slow down digestion, and keep you feeling full for longer. Chia seeds, when added to a healthy diet, may help with weight control and lowering blood cholesterol levels.

This is a no-bake recipe. When combined with liquid, the chia seeds expand and thicken.

One of the coolest things about this recipe is that you can easily portion it out into 8-ounce Mason jars, add your favorite toppings, and then pack in a work or summer camp lunch box.

Chocolate Chia Pudding

 

Author: Liz

Nutrition Information

• Serves: 4

• Serving size: ½ cup
• Calories: 160

• Fat: 4.5g
• Carbohydrates: 21g
• Sodium: 80mg
• Fiber: 5g
• Protein: 9g

Recipe type: Snack

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Choose from any number of toppings for this easy-does-it pudding: shredded coconut, raspberries, strawberries, nuts, dried fruit, mini semi-sweet chocolate chips, you name it.

Ingredients

• 1 cup vanilla soy milk (or 2% cow's milk or oat milk)
• 1 cup low-fat Greek vanilla yogurt
• 4 tablespoons chia seeds (add an extra teaspoon or two if you prefer a thicker pudding)
• 2 tablespoons agave nectar or maple syrup
• 2 tablespoons unsweetened cocoa powder
• 1 teaspoon vanilla extract
• Pinch of salt

Instructions

1. In a medium bowl, whisk together the soy milk, Greek yogurt, chia seeds, agave, cocoa powder, vanilla extract, and salt. Cover and place in the fridge. After about 30 minutes, whisk again to re-combine the chia seeds, and refrigerate overnight. The next day, remove from the refrigerator, serve in individual bowls, and add toppings of your choice.
2. You can also add all ingredients to a quart-size Mason jar, shake vigorously, and refrigerate overnight.

Notes

20% calcium per serving

3.5.3251

Stay tuned for my next chia seed recipe for meatballs!