5 Protein & Fiber Packed Chia Seed Pudding Recipes

protein, fiber, chia seeds

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5 Protein & Fiber Packed Chia Seed Pudding Recipes

Written by: Joanne Beccarelli

Ch-ch-ch-chia! Back in the 80’s chia seeds were only used to grow a chia pet. How times have changed. Yet, I wonder how chia seeds were pushed to the lowly job of providing a growing seasonal toy when they are such a powerhouse of nutrition.

What Are Chia Seeds?

Chia seeds come from the flowering plant Salvia hispanica, which is a member of the mint family. Native to Mexico and Guatemala, there is evidence as far back as 1560 that chia was grown and utilized by the Aztecs who considered the seeds to be an important food crop equal to maize (corn).

Nutritionally, chia seeds pack a punch with 1 tablespoon providing 5g of soluble fiber, 3g protein and 3g fat, but with most of the fat being the good omega-3, polyunsaturated fat. In addition, chia seeds contain no cholesterol, sugar, or sodium. Chia seeds are also good sources of calcium (8% RDA), manganese (10%), magnesium (10%), iron (6%), antioxidants and alpha-linolenic acid, an omega-3 fatty acid (multiply all these by 3 when you enjoy a serving of the following recipes)!

Another quality that makes chia seeds so versatile is that they are hydrophilic, which means that they attract water, expand and become gel-like when mixed with liquids. Think soluble fiber when this happens! It is this trait that helps to curb appetites and provides a thickening quality to whatever they are added to.

Benefits Of Adding Chia Seeds To Your Diet:

  • They are nutritionally dense.
  • They help to curb appetite and can slow digestion and absorption of sugars.
  • Chia seeds help improve cardiovascular risk and Type 2 diabetic factors such as lowering LDL cholesterol, triglycerides, blood pressure and c-reactive protein, a sign of inflammation.
  • The high fiber and hydrophilic properties of chia make bowel movements easier and can improve digestive and colon ailments.
  • Many nutrients found in chia seeds (calcium, phosphorus, magnesium and protein) are essential for bone health. 

Ways To Use Chia Seeds:

  • You can eat them raw or cooked.
  • Make chia seed pudding! See recipes below.
  • Add chia seeds to smoothies, drinks, dressings, health bars.
  • Sprinkle chia seeds on cereal, yogurt and oatmeal.
  • Use chia in place of eggs in baked goods (1 tablespoon chia + 3 tablespoons water = 1 egg).
  • Supercharge baked goods like bread, muffins or pancakes by adding a few tablespoons, even when you use eggs.
  • Sprout your chia seeds and use them on salads, sandwiches or other dishes. 

Advisory: Chia seeds can interact with the medication warfarin/coumadin. Patients on blood pressure medication and patients on blood thinners should not eat chia seeds unless consulting with their Doctor.

Check out these delicious recipes below and let us know how you like them. Do you have a favorite chia seed recipe? Please share with us in the comments below!

protein, fiber, chia seeds

Very Vanilla Pudding

(makes 2 servings)

©GLAD for Health

Ingredients:

1. 1⅓ cup non-dairy milk (I use almond or coconut), no carrageenan

2. 1 tsp vanilla

3. 1 tsp maple syrup

4. 6 tbsp white chia seeds (can substitute black but will turn pudding grayish)

5. Optional garnishes or add-ins: cinnamon, chopped nuts, fruit, etc.

Instructions:

  • Mix milk, vanilla and maple syrup in a 1 pint mason jar that can be sealed.
  • Add the chia seeds.
  • Seal tightly and shake vigorously for 3-5 minutes until the ‘gel’ is activated. Alternatively, put ingredients in a blender and let run on low for 2-3 minutes.
  • Transfer to individual serving jars or cap the mason jar and store in the refrigerator until ready to eat.

 

protein, fiber, chia seeds

Ch-ch-ch Chocolate Pudding

(makes 2 servings)

©GLAD for Health

Ingredients:

1. 1⅓ cup non-dairy milk (I use almond or coconut), no carrageenan

2. 2 tbsp unsweetened cocoa powder

3. 1 tsp maple syrup

4. 6 tbsp white chia seeds (can substitute black)

5. Optional garnishes or add-ins: cacao nibs, chopped nuts, etc.

Instructions:

  • Mix milk, cocoa powder and maple syrup in a 1 pint mason jar that can be sealed.
  • Add the chia seeds.
  • Seal tightly and shake vigorously for 3-5 minutes until the ‘gel’ is activated. Alternatively, put ingredients in a blender and let run on low for 2-3 minutes.
  • Transfer to individual serving jars or cap the mason jar and store in the refrigerator until ready to eat. 

protein, fiber, chia seeds

Boosting Berry Pudding

(makes 2 servings)

©GLAD for Health

Ingredients:

1. 1 cup non-dairy milk (I use almond or coconut), no carrageenan

2. 4-6 strawberries or ⅓-½ cup blueberries

3. 1 tsp vanilla (optional)

4. 1 tsp maple syrup

5. 6 tbsp white chia seeds (can substitute black)

6. Optional garnishes or add-ins: berries, chopped nuts, hemp hearts, etc.

Instructions:

  • Put all ingredients into a blender.
  • Let blender run on low for 2-3 minutes, until thick.
  • Transfer to individual serving jars or a 1 pint mason jar and store in the refrigerator until ready to eat. 

protein, fiber, chia seeds

Pumpkin Patch Pudding

(makes 2 servings)

©GLAD for Health

Ingredients:

1. 1¼ cup non-dairy milk (I use almond or coconut), no carrageenan

2. ¼ cup pumpkin puree or pumpkin pie filling

3. 1 tsp cinnamon (optional if pumpkin is seasoned)

4. Dash nutmeg (optional if pumpkin is seasoned)

5. Dash clove (optional if pumpkin is seasoned)

6. 1 tsp vanilla

7. 1 tsp maple syrup

8. 6 tbsp white chia seeds (can substitute black but will change the color)

9. Optional garnishes: chopped pecans and a dash of cinnamon

Instructions:

  • Put all ingredients into a blender.
  • Let blender run on low for 2-3 minutes, until thick.
  • Transfer to individual serving jars or cap the mason jar and store in the refrigerator until ready to eat. 

protein, fiber, chia seeds

Chai-Chia Pudding

(makes 2 servings)

©GLAD for Health

Ingredients:

1. 1⅓ cup non-dairy milk (I use almond or coconut), no carrageenan

2. 2 pods crushed and shell removed, crush the seeds inside

3. ½ tsp cinnamon

4. ½ tsp turmeric powder

5. ¼ tsp ginger powder

6. Dash clove

7. Dash black pepper

8. 1 tsp vanilla

9. 1 tsp maple syrup

10. 6 tbsp white chia seeds (can substitute black but will change the color)

11. Optional garnishes: chopped pecans, coconut flakes, cinnamon, candied ginger

Instructions:

  • Put all ingredients into a blender.
  • Let blender run on low for 2 minutes.
  • Transfer to individual serving jars or cap the mason jar and store in the refrigerator until ready to eat.
     

protein, fiber, chia seeds

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Joanne Beccarelli
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Joanne Beccarelli

Holistic Health Coach, Juicing Junkie and Writer at GLAD for Health
Joanne Beccarelli is a holistic health coach, juicing junkie, writer, soon to be cookbook author and recovered emotional eater. Inspired by many great voices in the health-thru-food revolution, Joanne found her way out of hiding in shame (losing almost 100 lbs in the process) and stepped away from the corporate world. She now dedicates every day to helping others who are overwhelmed, overworked, and overstressed, find awareness, fulfilment and better health.

Joanne has a Certificate in Plant Based Nutrition from eCornell/T. Colin Campbell Foundation, and became a Certified Health Coach through the Institute of Integrative Nutrition. She is also a member of American Association of Drugless Practitioners (AADP), and the International Association of Health Coaches (IAHC).
Joanne Beccarelli
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