Your Go-To Chia Pudding Formula: One Base, Endless Flavours

Quick and easy to make, chia bowls punch above their weight when it comes to nutrition. These small but mighty seeds are 35-40% fibre, helping to promote digestive health (and regularity) and giving a sense of satiety without leaving you feeling bloated. A single serving contains around 3.5-4 grams of protein and chia seeds are also a good source ALA (alpha-linolenic acid), a source of omega-3 (read more about this here). Plus they are a great source of minerals. Their magic trinity of fibre, protein and healthy fats helps to keep blood sugar and energy levels more stable. 

There are so many recipes for chia puddings out there but most follow the same ratios. Here’s a simple base formula with lots of flavour ideas to get you started. 

Is Chia Pudding a High Protein Breakfast?

The short answer is no. I would also argue that you should be aiming for a nutritionally balanced rather than a ‘high protein’ breakfast. The recipe below, and most chia pudding recipes, before toppings contains around 3.5g of protein per serving (if you’re using almond milk). Whereas most people would benefit from eating 25-40g of protein at breakfast. To top this up, to eat as breakfast, you could add three tablespoons of Greek yoghurt (15g protein), a tablespoon of almond butter (3.5g) and a tablespoon of hemp seeds (3g). The hemp hearts from the British Hemp Co are delicious.

Makes 2

Base Ingredients

• 30g / 1/3 cup / 3 level tablespoons chia seeds

• 250ml / 1 cup almond milk (or another milk of your choice)

• pinch of sea salt

• 1 teaspoon honey or maple syrup

To Make into a Chia Breakfast Bowl

Add:

• 3 tablespoons of Greek yoghurt

• 1 tablespoon of almond butter

• 1 tablespoon of hemp hearts

Directions

1. Mix the base ingredients with your choice of flavours (see below). You can make the puddings in one big bowl or put the mixture straight into small pots or jam jars.

2. Leave to stand for ten minutes to allow the seeds to start to bloom and then stir again.

3. Cover and place in the fridge. Stir before serving.

Chia Bowl Flavour Ideas

1. Chocolate – add a teaspoon of cacao powder

2. Vanilla – a splash of natural vanilla essence

3. Citrus – zest of a lemon, lime or orange

4. Chai – teaspoon of chai spices (or 1/2 teaspoon cinnamon, pinch of ginger, pinch of clove and grind of black pepper)

5. Cinnamon – teaspoon of cinnamon powder

6. Chocolate and hazelnut – teaspoon of cacao powder and dessertspoon of hazelnut butter

7. Cherry and almond – handful of frozen cherries and dessertspoon of almond butter

8. Blueberry and lemon – handful of blueberries, zest of a lemon

9. Strawberry shortcake – handful of chopped strawberries and dash of natural vanilla essence

10. Lemon and poppyseed – zest of a lemon, dash of natural vanilla essence and generous teaspoon of poppy seeds

11. Coffee – teaspoon of chicory or dandelion coffee powder

12. Tiramisu – 1/2 teaspoon chicory or dandelion coffee powder, 1/2 teaspoon cacao powder, dash of natural vanilla essence

13. Apple pie – grated apple with dash of lemon and 1/2 teaspoon cinnamon

14. Banoffee pie – mashed banana and teaspoon of matcha powder 

15. Matcha latte – 1/2 teaspoon matcha powder and use coconut milk in the base recipe 

16. Rose and pistachio – 2 teaspoons rose water and chopped shelled pistachios to serve

You might want to add some toppings in the morning such as mixed seeds, pieces of fruit, a sprinkling of cinnamon or chocolate powder, a swirl of nut butter, toasted coconut chips or a drizzle of honey – or just enjoy it as it is.

The great thing about chia bowls is that you can make them in advance for a quick grab-and-go breakfast. They last in the fridge for 3-4 days. 

For more easy recipe ideas, take a look at my Start the Day Right Nut and Seed Granola and Nourish Bowl Formula.