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Strawberries & Cream Chia Seed Pudding

Greenletes / Recipes / Breakfast / Strawberries & Cream Chia Seed Pudding

This Strawberries & Cream Chia Seed Pudding recipe combines fresh strawberries and coconut milk for a high protein snack that takes just 5 minutes to make.

I’m all for healthy snacks that I can throw together in minutes, and this Strawberries & Cream Chia Seed Pudding is just that. You see, I’m a snacker. I love a good bag of pretzels or tortilla chips, but I also know these aren’t the healthiest options to have on an everyday basis.

As a matter of fact, snacks are my healthy eating downfall. If I don’t think about it, I’ll eat more calories in pretzels and peanut butter than an entire meal. That’s why I like to prep healthy things so that I don’t fall into the “snack trap”.

strawberries & cream chia seed pudding recipe

If I know I have a healthy and delicious snack in the fridge, then I won’t opt for something that isn’t quite as nutritious. And this strawberry chia seed pudding recipe gets major bonus points because it has protein and healthy fats, both of which keep me feeling full and satisfied.

How healthy is chia seed pudding?

It depends on how you make chia seed pudding, but this version is very low in added sugar and has plenty of protein from the chia seeds and milk. Plus, the strawberries are a good source of immune boosting Vitamin C and antioxidants to fight inflammation.

On their own, chia seeds contain a ton of nutrition in a tiny package. Here’s the nutrition info for 1 tablespoon of chia seeds:

  • 60 calories
  • 2 grams protein
  • 4 grams fat
  • 5 grams carbohydrates
  • 4 grams fiber (16% daily value)
  • 80 milligrams calcium (8% daily value)
  • 1 milligram iron (6% daily value)
strawberries & cream chia seed pudding recipe

Most chia seed pudding recipes call for at least 2 tablespoons, so these numbers are doubled. As you can see, chia seeds pack an impressive nutrient profile into a small seed.

What are the health benefits of chia seeds?

Chia seeds are rich in omega-3 fatty acids, fiber, essential minerals and antioxidants. They are also a great source of high quality plant-based protein. The healthy fat and fiber in chia seeds can control blood sugar levels, improve gut health and help you feel full and satisfied.  Not to mention that being rich in fiber, protein and omega-3s, chia seeds may reduce your risk of heart disease. 

What else can you do with chia seeds?

So you bought a bag of chia seeds and don’t know what to do with them, besides make pudding. When added to water, chia seeds expand into a gel-like consistency, so they are sometimes used a substitute for eggs in vegan recipes, like these Banana Walnut Chia Oat Cups.

To replace an egg in a recipe, combine 1 tablespoon of chia seeds with 3 tablespoons of water. Mix until well combined and let the mixture sit for 15-20 minutes until it becomes more viscous.

You can also add chia seeds to basically any smoothie recipe for an added nutrient boost [20 of the Best Healthy Smoothies].

Is chia seed pudding good for weight loss?

Chia seed pudding can be good for weight loss because it’s a healthy breakfast or snack that is rich in protein. That said, weight loss comes down to a few important factors, including maintaining a calorie deficit, exercising and building a healthy relationship with food.

strawberries & cream chia seed pudding recipe

To learn more about healthy weight loss tips, click here. And if you’ve ever wondered about ditching the diet mentality, you might want to check out this article about Intuitive Eating.

Ingredients for chia seed pudding

To make this, you’ll need:

  • 5 tablespoons chia seed
  • 2 cup milk (dairy of non-dairy)
  • 1 cup chopped strawberries
  • 2 tablespoon coconut milk
  • 2 tablespoon maple syrup

How to make chia seed pudding

Making chia seed pudding is simple! Here’s a simple chia seed pudding formula:

2 1/2 tablespoons of chia seeds + 1 cup of milk (dairy or non-dairy) + 1/2 cup chopped fruit + 1 tablespoon of sweetener (maple syrup, agave or honey)

Here’s how to make it:

  1. Combine chia seeds, milk, chopped strawberries, coconut milk and maple syrup in a sealable container.
  2. Stir the chia seed mixture and cover. Refrigerate overnight.

Ingredient Swaps & Substitutions

Chia seed pudding is one of the most versatile snacks out there. Once you have your base of chia seeds and some kind of milk, you can really add whatever fruit or flavoring you want to it. Some of the swaps I get asked most about are:

  • Strawberries: You can easily swap with any kind of fruit or berries that you have on hand
  • Maple Syrup: You can substitute with honey or agave
  • Coconut milk: I would recommend using refrigerated coconut milk in a carton and not canned coconut milk

Serving Suggestions

If you want to spice up the chia seed pudding flavor, try these additives:

  • 1 tablespoon cocoa powder
  • 1 tablespoon cacao nibs
  • 1 tablespoon shredded coconut
  • 1/2 tablespoon nut butter
  • 1 tablespoon coconut milk
  • 1 teaspoon lemon or orange zest
  • 1/2 teaspoon cinnamon
  • 1 teaspoon matcha powder
  • 1 teaspoon ground espresso

How long does chia pudding last for? 

The great part about chia pudding is that you can prepare it ahead of time and store it in an air-tight container. Chia pudding usually lasts for 5-7 days in the fridge.

strawberries & cream chia seed pudding recipe

Strawberries & Cream Chia Seed Pudding

This Strawberries & Cream Chia Seed Pudding recipe combines fresh strawberries and coconut milk for a high protein snack that takes just 5 minutes to make.

Course Breakfast
Servings 2
Calories 352 kcal
Author Natalie Rizzo, MS, RD

Ingredients

  • 5 tablespoons chia seed
  • 2 cup milk (dairy of non-dairy)
  • 1 cup chopped strawberries
  • 2 tablespoon coconut milk
  • 2 tablespoon maple syrup

Instructions

  1. In a sealable container (like a mason jar), add 2 1/2 tablespoons of chia seeds, 1 cup milk, 1/2 cup chopped strawberries, 1 tablespoon of coconut milk and 1 tablespoon of maple syrup.

  2. Stir the chia seed mixture and cover. Refrigerate overnight.

  3. Repeat the process with the remaining ingredients in another mason jar.

Nutrition Facts
Strawberries & Cream Chia Seed Pudding
Amount Per Serving (1 jar)
Calories 352 Calories from Fat 135
% Daily Value*
Fat 15g23%
Saturated Fat 5g31%
Cholesterol 12mg4%
Sodium 113mg5%
Potassium 664mg19%
Carbohydrates 44g15%
Fiber 12g50%
Sugar 28g31%
Protein 14g28%
Vitamin A 463IU9%
Vitamin C 43mg52%
Calcium 518mg52%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.

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I’m Natalie Rizzo, an NYC-based Registered Dietitian.

My mission is to help everyday athletes fuel their fitness with plants.

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