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The easiest, vegan meal prep breakfast ever. This basic chia seed pudding is a simple, 3 ingredient recipe with delicious taste. It’s the perfect light breakfast without eggs and is easy to prepare for the week ahead.
Chia pudding is versatile and great as a mid-afternoon snack or post-workout treat!
Ever since I was young, I hated breakfast. I’m not a morning person at ALL, and the very last thing I want to do when I first wake up is eat. It feels like it takes me hours to wake up, and the entire time I prefer liquids in the form of coffee and caffeinated tea. No matter what, I never crave breakfast!
In the past, I could get away with not having breakfast. Another latte to hold me over. I would be starving before lunch and half the time would eat whatever I could find in front of me. The more I paid attention to my body and eating, the less I could get away with a liquid breakfast. I began to meal prep breakfasts, some of my favorites being overnight oats and breakfast hash.
I was always hesitant to try chia seed pudding because I’m weird about consistency. A pudding made of little sesame-looking seeds did not seem like it would work. Let me tell you, it does! It has easily become my favorite breakfast and is so versatile!
WHAT IS CHIA
If you’ve never heard of chia, you’re in for the best time!
Chia seeds are a superfood. Or, food rich in antioxidants/vitamins/fiber considered beneficial to one’s health. A superfood is basically that: a super ingredient packed with nutrition that we need. For how tiny chia seeds are, they stuff a lot of nutrients.
Chia seeds look kind of like sesame seeds – they are tiny black seeds and derive from a plant related to mint. Although they date back to the times of the Mayans and Aztecs, they have recently become popular. Calorie for calorie, chia seeds have one of the best sources of many important nutrients.
In every one ounce of chia seeds, there are 12 grams of carbs, 11 of which are fiber. Because of the high fiber content, chia seeds absorb 10-12 times their weight in liquid. This is why, in this overnight chia pudding, the seeds soak up the dairy-free milk. The seeds expand in your stomach and make you feel fuller.
HOW TO MAKE CHIA SEED PUDDING
Making a chia seed pudding is like making overnight oats. Mix dairy-free milk, chia seeds and sweetener together in a small jar. I like to use Weck jars like this one. The chia seed pudding recipe can adapt per your liking.
STEP ONE: Pour chia seeds into jar that has an airtight lid.
STEP TWO: Add milk.
STEP THREE: Drizzle sweetener.
STEP FOUR: Mix together to incorporate and let sit for a few minutes on the counter. Then mix again.
STEP FIVE: Refrigerate for at least four-hours, but better overnight. Store in the fridge for up to 7 days.
STEP SIX: Top with berries or granola and enjoy!
HOW TO STORE 3 INGREDIENT CHIA PUDDING
Store this three ingredient chia seed pudding in an airtight jar. Leave in the fridge for up to seven days.
INGREDIENTS AND NUTRIENTS FOR CHIA SEED PUDDING
Making chia seed pudding only takes three ingredients.
- CHIA SEEDS. An absolute must for a chia seed pudding. You can find chia seeds in any grocery store. Find them near the nuts and seeds.
- DAIRY FREE MILK. I always have oat milk in my pantry. For a creamier chia pudding, try coconut milk. If you’re not dairy free, use any dairy milk you like.
- SWEETENER. I use a small amount of sweetener. To make this chia pudding vegan, I use maple syrup. If you’re not vegan, honey is the perfect addition as well. For unsweetened chia pudding, omit. (If you skip sweetener, the consistency runs a little thin)
Chia seeds pack: fiber, protein, fat, calcium, and vitamins from zinc, potassium and B3. Like flaxseeds, chia seeds are high in omega-3 fatty acids. Chia seeds contain high protein given that it is a plant food.
PROTEIN CHIA SEED PUDDING
Looking to add some extra protein to your chia seed pudding? Add ½-1 scoop of protein per ½ cup of milk.