Chia Pudding Recipes

These recipes have many health benefits and are quite filling. Chia seeds are loaded with fiber, minerals, healthy omega-3 fatty acids and protein. In fact, just 1 tablespoon of chia seeds contain 5 grams of fiber. Adequate intake of fiber (~40 grams) improves the ratio of beneficial bacteria to pathogenic bacteria. Click here to learn about all the benefits of improving your ratio of beneficial bacteria. Chia seeds also naturally contain alpha-lipoic acid. This compound is an antioxidant that can penetrate the blood brain barrier and has an array of benefits, including improvements in: skin aging [1], diabetic neuropathy [2], Alzheimer’s disease [3], pancreatic cancer [4], polycystic ovarian syndrome [5], detoxification, and even carpal tunnel syndrome [6].

These recipes also contain other ingredients that come with numerous benefits in addition to the chia seeds!


Raspberry Chia Pudding Recipe (serving size 2):

• 1 cup unsweetened coconut milk
• 1 cup raspberries
• 1/3 cup chia seeds
• ¼ cup canned coconut milk (optional)
o canned coconut milk has a thicker, creamy consistency


Put milk and raspberries into a blender and blend briefly—just enough to break up the berries. Pour into mason jar and add chia seeds, then shake vigorously for 10 seconds. Place in refrigerator overnight and enjoy the next day!


Chocolate Chia Pudding

• 1 1/2 cups unsweetened almond milk
• 1/3 cup chia seeds
• 1/4 cup cacao powder
• 2-3 Tbsp maple syrup, honey, or 5-8 dates, pitted)
• 1/2 tsp ground cinnamon
• 1/4 tsp sea salt or Himalayan salt
• optional: 1/2 tsp vanilla extract

1. Br J Dermatol. 2003 Oct;149(4):841-9. PMID: 14616378
2. Zhonghua Yi Xue Za Zhi. 2007 Oct 16;87(38):2706-9. PMID: 18167250
3. Adv Drug Deliv Rev. 2008 Oct-Nov;60(13-14):1463-70. Epub 2008 Jul 4. PMID: 18655815
4. Integr Cancer Ther. 2006 Mar;5(1):83-9. PMID: 16484716
5. J Diabetes Sci Technol. 2010 Mar;4(2):359-64. Epub 2010 Mar 1. PMID: 20307398
6. Eur Rev Med Pharmacol Sci. 2009 Mar-Apr;13(2):133-9. PMID: 19499849