Chia Seed Pudding

If you are looking for a simple nutritious breakfast you can make ahead of time and enjoy on the go you are in the right place this chia seed pudding will fit the bill.

Chia seed pudding can be made in advance, in fact you can store it in an airtight container in the fridge for up to 5 days, for you to enjoy whenever you want.

But chia seed pudding can be customizable to your taste buds in a variety of ways. If you’re looking for a recipe that is packed with fresh flavour and nutrients you will love this recipe.

Benefits Of Chia Seeds

There are many nutritional benefits of chia seeds. It is often referred to as a ‘superfood’. But you may be asking why. Well, chia seeds contain several essential nutrients such as calcium, manganese, magnesium, selenium, copper, iron and phosphorus.

Chia seeds are also an amazing source of alpha-linoleic acid (ALA), an essential fatty acid similar to omega-3, which is known to reduce heart disease, cancer and inflammation.

These seeds also contain antioxidants like caffeic acid, chlorogenic acid, kaempferol and quercetin providing significant health benefits like reducing blood pressure and anti-inflammatory effects.

But chia seeds are also known to improve blood glucose levels, promote healthier weight management, better bone and heart health.

What Is Chia Seed Pudding?

Chia seeds are small oval seeds with grey and white spots which can be enjoyed raw. But when chia seeds are soaked in liquid such as milk they absorb the liquid and become a gel-like consistency creating the perfect pudding-like texture.

Chia seed puddings consist of chia seeds; the star of the dish,  milk or a milk substitute (like non-dairy beverages), usually fruits or some type of nut and/or nut butter and an optional sweetener like maple syrup or honey.

Chia Seed Pudding Flavours

The flavour options for chia seed puddings are limitless and totally up to you. So choose your own adventure with chia seed pudding. 

First, start off by creating the base of the pudding with whatever type of milk you prefer. You can try regular cows milk or use a milk substitute like oat or almond. You can also add any flavouring for extra flavour like vanilla or almond extract or use a flavoured protein powder for additional protein and flavour. 

Another way to add protein to your pudding is using a nut butter. Peanut butter is a popular one but you can also try almond, hazelnut or pecan. But remember a protein restriction is important with chronic kidney disease, so sometimes too much protein is not a good thing. 

There are also so many ways to sweeten the pudding like honey, maple syrup or agave nectar. For a low calorie way to add flavour to your pudding try adding a dash of cinnamon, ginger, cloves and even saffron. 

The best part of a chia seed pudding is the toppings, this is the time to have fun and be creative. Add your favourite fruits; fresh or dried like fresh berries or coconut shavings. Try using fresh or frozen fruit. You can also add your favourite nuts and seeds.

Other Ways To Use Chia Seeds

Chia seeds are a great way to easily add nutrients to any recipe. Their mild subtle flavour makes them a great addition to recipes without compromising the flavour of the dish.

They can be put in smoothies, cereal, salads, baked into breads, muffins, a yogurt topping and so much more.

They can even be used as an egg substitute in recipes when trying to follow a vegan diet or just prefer to skip out on the eggs.  To make a chia seed egg substitute for one egg simply mix together one tablespoon of chia seeds and 3 tablespoons of water in a small bowl and wait for about 5 minutes, until it becomes a gel and can be added to your recipe as an egg substitute.

With only 88 mg phosphorus, 42 mg potassium, 1.8 g protein in 1 TBSP these little seeds are great for kidney-friendly diets.

This article was written by Deanna Najar, Nutrition Student Volunteer.
This article was reviewed by Emily Campbell, RD CDE MScFN.