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A clear glass jar of creamy chia seed pudding topped with fresh blueberries, with a spoon beside it

Healthy Chia Seed Pudding Recipe: The Ratio That Sets

Prep
10 min
Chill
2 h
Total
2 h 10 min
Servings
3 servings

A creamy chia seed pudding made with milk, Greek yogurt and a spoonful of maple syrup, with the ratio that sets it and USDA numbers for every serving.

Ingredients

  • 6 tbspchia seeds, about 72 g
  • 1 cupmilk, any milk works, we calculate with 2%
  • 1/2 cupplain greek yogurt
  • 1 tbspmaple syrup
  • 1/2 tspvanilla extract
  • 1 cupblueberries, for topping

Instructions

  1. Whisk the liquids. In a bowl or a large jar, whisk the milk, Greek yogurt, maple syrup and vanilla until smooth. The yogurt makes the pudding creamier and adds protein.
    Small white bowls holding chia seeds, milk, Greek yogurt, maple syrup and fresh blueberries on a wooden counter
  2. Add the chia seeds and whisk twice. Whisk in the chia seeds. Wait 5 minutes, then whisk again, scraping the bottom, to break up clumps before the gel sets. This second whisk is the detail that decides the texture.
    A clear glass bowl of white milk with black chia seeds being whisked, the mixture still liquid
  3. Chill and top. Cover and refrigerate for at least 2 hours, or overnight, until thick and spoonable. Stir once, divide into 3 jars or bowls, and top with the blueberries.
    Two white ramekins of thick creamy chia pudding dotted with tiny black seeds, one topped with blueberries

Notes

  • The ratio is 1 part chia seeds to 4 parts liquid by volume (6 tablespoons of chia to 1 1/2 cups of liquid: 1 cup of milk plus 1/2 cup of yogurt). For a thinner pudding, add a splash more milk before serving.
  • If your pudding is too runny after 2 hours, give it more time or stir in another tablespoon of chia and wait 15 minutes.

Nutrition Facts

Per serving (estimated) : Calories: 228 | Total Carbohydrate: 27 g | Protein: 11 g | Total Fat: 9 g | Sodium: 58 mg

Category: Healthy RecipesAuthor: Karim MCuisine: American