Three different recipes for chia pudding! These nutrient dense bowls are undeniably tasty with flavors you’ll love, but are also so simple to put together! Start your day off right with plenty of healthy fat, fiber, and protein.
Let’s talk healthy breakfast you guys. Recently I published Hormone Balancing Smoothies, and many of you are loving these options for an easy to make low-sugar breakfast that keeps you satisfied for hours! I’m just continuing on the path of giving you 3 options for healthy breakfasts in one post, and ones that are so nutrient dense.
What is a “Healthy Breakfast”?
The million dollar question I get all of the time as a nutritionist!
We’ve become a society that eats dessert for breakfast. You can let that sink in for a minute.
And while you may not be devouring chocolate cake at 8am, I can guarantee that most people are eating foods that wreak havoc on their blood sugar levels! Foods such as oatmeal, cereal, bagels, pastries, fruit, yogurt, muffins….. Are all loaded with simple carbohydrates, little protein, little fiber, and little healthy fats.
This gives our body a huge spike in insulin in the morning, gives us low energy, prevents us from feeling satisfied with food, and leads us to crave more sugar throughout the day. I’m trying to convince more people to change their ways, and if not you, your kids!
Because our body has gone several hours of fasting (hence the name BREAK-FAST), we need to fuel our bodies with a meal that contains a good amount of protein, healthy fats, fiber, and antioxidants or something green. Traditional breakfast foods that do this: eggs, vegetables, and smoothies. It’s not much you guys. In many ways, we are better off eating salad or leftover dinner for breakfast.
HOWEVER, if you’re one of those people that loves that standard yogurt, oatmeal or cereal for breakfast, let me introduce you to a MUCH better option: CHIA PUDDING!!
What is Chia Pudding?
If you’re unfamiliar with chia pudding, I can’t wait for you to try! Chia seeds are a superfood for a reason. They are one of the ONLY natural foods on earth I can think of that has a good amount of protein, fat, and fiber. A triple threat! When added to liquid, they expand and have a “gel” like texture. They are super satisfying because they pack in so much fiber in just 2 tablespoons, but also a healthy dose of Omega 3 fatty acids!
How to make Chia Pudding:
The Chia puddings I created all have a fantastic flavor profile: Raspberry Lemon, Nutty Mocha, and Apple Cinnamon Raisin. They couldn’t be easier to make!
- By mixing chia seeds with a dairy-free milk, and tossing in a few flavorful add-ins, chia pudding is created!
- You have to let it sit for at least an hour (you can also make overnight), and then you are ready to devour.
- Similar to an overnight oat recipe or a bowl of oatmeal, these are a much better option that leaves you satisfied. And if you’re looking for a healthy dessert option, these are perfect!
Are these kid friendly?
I started playing around with chia pudding flavors over a year ago, to get my kids eating something more nutrient dense in the mornings. I have found these recipes super helpful for a fast breakfast on a busy school morning. They love them and often top with granola!
I’ve also recommended my chia pudding recipes to several nutrition clients (to include kids!) and many have found the texture to be similar to their beloved yogurt.
Does chia pudding have enough protein?
Although these puddings are definitely packed with healthy fat and fiber, the protein is not as high. I would recommend eating alongside an egg or 2, or adding in a scoop of collagen protein for a boost in protein.
Another option, is to pair alongside my Homemade Air Fryer Breakfast Sausage! Having both of these on hand throughout the week is a definite game changer.
Chia Pudding 3 Ways
Three different ways to make super simple and nutritious Chia puddings! A nutrient dense, make ahead breakfast that is kid friendly.
- 2 cups unsweetened dairy-free milk*
- 1/2 cup chia seeds
- 3 tbsp almond butter
- 2 tsp cacao powder
- 1 tsp instant coffee
- 1 tbsp pure maple syrup (optional)
- 1 tbsp chopped nuts for garnish
- 1 cup frozen raspberries
- 1 tbsp raw honey
- 2 tbsp lemon juice
- 1 tsp lemon zest
- fresh raspberries for garnish
Apple Cinnamon Raisin
- 2 tsp vanilla extract
- 1/3 cup diced apples
- 2 tbsp raisins
- 1 tbsp pure maple syrup (optional)
- 2 tsp cinnamon
Begin by stirring together chia seeds and unsweetened milk, and choose the flavor you want following one of the steps below.
For the nutty mocha, stir in almond butter, cacao powder, instant coffee, and maple syrup. Let sit for at least one hour in the fridge. When firm, serve with chopped nuts.
For the raspberry lemon, in a medium saucepan, cook raspberries, honey, lemon juice, and lemon zest over medium heat. Cook for 7-10 minutes, or until mixture is bubbly and well incorporated. Stir into the chia seed mixture. Let sit in the fridge for at least an hour or overnight. When firm, garnish with fresh raspberries (optional).
For the apple cinnamon raisin, stir in vanilla extract, apples, raisins, syrup, and cinnamon. Stir in the chia seed mixture. Let sit for at least one hour in the fridge. Once firm, serve and garnish with additional cinnamon.
*Use any dairy-free milk: coconut, almond, cashew, flax, etc. My preference is my homemade cashew milk: soak 1 cup raw cashews in hot water for at least 15 minutes. Drain the water, add the cashews to the blender along with 4 cups filtered water. Add 1/4 tsp sea salt, and 1 tsp vanilla extract. Blend for a few minutes until smooth!
**Nutrition facts are only for the Nutty Mocha flavor