Many people have turned to chia pudding for a healthy breakfast due to its high nutrition content. Packed with protein, healthy fats, and fiber, it provides a complete breakfast that will give you energy all day. You can make chia pudding in a variety of ways. We will give you four recipes to choose from, so feel free to try them all!
Chia seeds offer so many important benefits for the mind and body. Not only are they packed with nutrients, but they also have very few calories per serving.
A one-ounce (28 grams) serving of chia seeds contains the following nutrients:
- Fiber: 11 grams.
- Protein: 4 grams.
- Fat: 9 grams (5 of which are omega-3s).
- Calcium: 18% of the RDI.
- Manganese: 30% of the RDI.
- Magnesium: 30% of the RDI.
- Phosphorus: 27% of the RDI.
- They also contain moderate levels of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine), and vitamin B2.
One ounce of chia seeds equates to about two tablespoons, so this is a very nutrient-dense food. Plus, a serving only contains around 137 calories and 1 gram of digestible carbohydrate.
Furthermore, if you subtract the fiber, the majority of which your body can’t use, chia seeds only have 101 calories.
Chia seeds are also high in antioxidants, which inhibit free radical production and reduce cancer risk. They are high in fiber, which helps stabilize blood sugar, increase fullness, and boost absorption of nutrients. Because of their high soluble fiber content, chia seeds can absorb up to 10-12 times their weight in water. This means they will expand in your stomach, which helps keep you fuller for longer.
Chia Seeds and Your Health
Your gut bacteria thrive on a high fiber diet, so chia seeds support a healthy microbiome. Furthermore, protein makes up around 14% of their macronutrient profile. This is much higher than many plant foods. Best of all, high-protein foods aid in weight loss and have many essential amino acids.
Finally, chia seeds have a tremendous amount of omega-3 fatty acids. These support healthy brain functioning, improve eye health, and ward off anxiety and depression. They also lower the risk of heart disease and metabolic syndrome. Additionally, chia seeds help support bone health and reduce blood sugar and inflammation levels.
Now that you know a little about the nutrition of these powerful seeds let’s get to the chia pudding recipes.
4 Chia Pudding Recipes That You Can Make for Breakfast
What you’ll need:
- Blender
- Spoon
- Mason jar or bowl to serve it in
1 – Blueberry chia pudding
Ingredients:
- one cup frozen blueberries
- one cup of almond milk
- 1/2 cup chia seeds
- 1/2 tbsp maple syrup
- pinch of cinnamon
- Greek yogurt or any yogurt you like
- a small handful of fresh blueberries or spoonful of blueberry jam for topping
Directions:
First, add one cup of frozen blueberries to your blender. Then, add one cup of almond milk and blend thoroughly. Next, pour 1/2 cup of chia seeds in a medium-sized bowl—mix 1/2 tbsp of maple syrup and a pinch of cinnamon in with the seeds.
Add the blueberry and almond milk mixture into the bowl and blend the ingredients fully with a spoon. Refrigerate overnight. Serve in a small mason jar or bowl, and add a couple of spoonfuls of yogurt on top if you’d like. Then, top with fresh blueberries or blueberry jam and enjoy!
2 – Banana peanut butter chia pudding
Ingredients:
- One ripe banana
- 1 cup almond milk
- 1/2 cup chia seeds
- 1 tbsp maple syrup
- 1 tbsp peanut butter
- Sliced strawberry and banana for garnish
Directions:
First, mash up the banana with a spoon or fork. Then, add the chia seeds and maple syrup to a bowl, along with the peanut butter. Next, scoop the mashed banana into the mixture, and pour the almond milk into the bowl. Stir thoroughly and refrigerate overnight.
Cut up half of the fresh banana, and add the slices to a separate bowl or jar. Next, scoop some of the chia pudding into your serving bowl, and top with strawberry slices.
3 – Strawberry vanilla chia pudding
Ingredients:
- 1 cup strawberries
- 1 cup almond milk
- 1/2 cup chia seeds
- 1/2 tsp vanilla powder
- 1 tbsp maple syrup
- sliced strawberry for garnish
- Greek yogurt or any other you prefer
Directions:
Blend one cup of strawberries and almond milk in your blender. Put the chia seeds, maple syrup, and vanilla powder in a bowl, and add the blended mixture. Once again, stir completely and refrigerate overnight.
Cut up a couple of strawberries for a garnish, and add some chia pudding to your serving bowl. Top with yogurt of your choice, and enjoy!
4 – Cocoa vanilla chia pudding
Ingredients:
- 1/2 cup chia seeds
- 1 tbsp cocoa powder
- 1/2 tsp vanilla powder
- pinch of cinnamon
- 1 1/2 cup almond milk
- 1 tbsp maple syrup
- Shaved coconut and cacao nibs for topping
Directions:
Combine all ingredients in a bowl and mix thoroughly. Refrigerate overnight. Add to a small serving bowl and top with shaved coconut and cacao nibs. Enjoy!
Final Thoughts: These delicious chia pudding recipes offer a healthy breakfast alternative
A healthy breakfast doesn’t have to consist of plain oatmeal or a piece of fruit. You can make it both delicious and nutritious with these chia pudding recipes! Best of all, you can customize them however you’d like and create even more healthy options. However, we thought we’d get you started with the four recipes above.
Not only will the chia seeds and other fiber-rich fruits keep you full, but they’ll also give you tons of energy! Meals should promote your health and well-being. These bowls will ensure your body and mind have ample fuel for the day ahead.
Many people don’t take time for a nutritious breakfast, rushing out the door with a cup of coffee. However, you will feel more energized and vibrant by making sure you eat a quality meal each morning. If you try out these chia pudding recipes, let us know how you like them!
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