Chia seeds are a pantry staple for the dietitians at the Brittany Jones Nutrition Group. We love them sprinkled on top of oatmeal, blended into smoothies, and even in homemade pudding! 

So what are chia seeds?

Chia seeds are tiny gray seeds that are nutrient powerhouses. The name “powerhouse” comes to mind because they are an excellent source of omega-3s, protein, fiber, and many other micronutrients. When added to a liquid, the seeds can absorb 10-12 times their weight in water creating a gel-like consistency. Because chia seeds can retain so much water, they actually help maintain body hydration. 

Because the seeds gel so easily, it makes them the perfect ingredient for a nutritious homemade pudding recipe. We’ve put together three yummy chia pudding recipes that are thick, creamy, and easy to make. Even better, each of these recipes uses only five ingredients or less!

Three Easy Chia Seed Pudding Recipes

Chocolate Raspberry Chia Pudding

Servings: 1

Ingredients:

• 1 Cup 2% milk or almond milk 
• ¼ Cup Raspberries
• 3 Tablespoons Chia seeds 
• 1 Tablespoon Cocoa Powder 
• 1 Tablespoon Maple syrup

Directions:

1. In any jar or bowl add milk first, followed by the chia seeds, cocoa powder, and maple syrup.
2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
3. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

Banana Nut Chia Pudding

Servings: 1

Ingredients:

• 1 Cup 2% milk or almond milk 
• 3 Tablespoons Chia seeds 
• 2 Tablespoons Walnuts, chopped
• ½ Banana, mashed

Directions:

1. In any jar or bowl, add milk first, followed by the chia seeds, mashed banana, and walnuts.
2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast.
4. When you’re ready to eat your chia pudding, stir and top with fresh raspberries. 

Strawberries and Cream Chia Pudding

Servings: 1

Ingredients:

• ½ Cup 2% milk or almond milk
• ¼ Cup Sliced strawberries
• ¼ Cup Plain 0% Greek yogurt
• 3 Tablespoons Chia seeds
• 1 Tablespoon Organic Honey

Directions:

1. In any jar or bowl, add milk first, then Greek yogurt, chia seeds, cocoa, honey, and sliced strawberries.
2. Stir well with a spoon or fork. Let sit for one minute and stir again. This prevents clumping.
3. Wait at least five minutes before eating for a healthy dessert, or place the pudding in the refrigerator to let sit overnight for an easy breakfast. Stir before eating

Notes:

• If pudding is too thick, add a bit more milk and stir
• Add liquids first before adding chia seeds
• To make warm chia pudding, heat it in the microwave or add it on the stove with a splash of milk

-Written and photographed by Gabby Childers, Brittany Jones Nutrition Group Intern

Gabby Childers is from Greenville, SC, and is a senior Food Science and Nutrition major at Clemson University. She plans to become a registered dietitian after completing her undergrad. Gabby gets excited about healthy eating, food photography, and cultivating community through nutrition.