a white background with a few lines on it

Three Ingredient Chia Seed Pudding Recipe

Taylor Stolt, RDN, LD, CLT, IFNCP • Jan 16, 2021
Three Ingredient Chia Seed Pudding Recipe

Scroll for my creamy chia seed pudding recipe that takes less than five minutes to prep and only requires three ingredients !

But first –

What the heck are chia seeds?

Chia seed are technically an ancient grain from the desert plant Salvia hispanica , a member of the mint family. Nope, they don’t actually taste minty!

The word chia is derived from a Spanish word chian which means “ oily “, most likely in reference to its healthy fat content (read health benefits for more info).

Chia seeds originated in Central America, where they were a staple among the Aztecs . Chia seeds were even offered to Aztec gods in religious ceremonies !

These magical little seeds absorb up to ten to twelve times their weight in liquid when soaked, and they develop a gel-like texture in the process. They make for an easy on-the-go breakfast, a satisfying snack, or a sweet, healthy treat!

chia seed pudding

Basic Chia Seed Nutrition Facts

1 Tablespoon of dry chia seeds has about 60 calories, 5 grams of fat, 6 grams of carbs, 6 grams of fiber, and 3 grams of protein.

Health Benefits of Chia Seeds

chia seed health benefits

Uses for Chia Seeds

The possibilities are endless, but here are some common uses for chia seeds!

  • Toppings for salads or baked goods
  • Mashed with fruit to make a healthy homemade jam
  • Blended into smoothies
  • Egg replacemen t (1 Tbsp chia seeds + 3 Tbsps of water to make 1 chia “egg” — just like flax seeds are used in my vegan mug cake recipe !)
  • Chia pudding is great as a topping for smoothie bowls

chia seed jam healthy

Chia Seed Pudding: What to Expect

  • Chia seeds don’t have flavor, so they taste like whatever you add to them!
  • It’s not actually the texture of traditional pudding – more like a thick, creamy tapioca pudding.
  • Chia seed pudding is deceivingly filling because it’s loaded with healthy fat and fiber and contains protein too. If you’re tempted to eat the whole batch in one sitting, resist!

How to Make Chia Pudding

This creamy chia pudding takes less than five minutes to make and only requires three ingredients!  Use this as a template for an easy breakfast, snack, or delicious healthy dessert and add other fun ingredients to shake things up.


Easy Chia Seed Pudding Recipe

Chia Pudding Base

  • 2 cups dairy-free milk of choice (I love using almond milk but you could also use coconut, cashew, oat, hemp, or any other milk you like!)
  • 1/2 cup chia seeds
  • 1-2 Tbsp maple syrup or raw honey (omit to keep this recipe sugar-free, or use a little monk fruit instead)

Optional Mix-ins

  • Fruit
  • Almond butter or other nut butter
  • Cacao powder
  • Dark chocolate chips
  • Ceylon cinnamon
  • Nutmeg
  • Peppermint oil
  • Espresso powder
  • Matcha powder
  • Gelatinized Maca ((great for hormone support!))
  • Protein powder ((unflavored or flavored))

Optional Toppings

  • Sliced almond or other nuts
  • Cacao nibs
  • Fruit
  • Dark chocolate chips
  • Shredded coconut
  • Toasted coconut chips ((I love the Dang! brand))
  1. Add milk, chia seeds, maple syrup/honey and vanilla (and any other ingredients you decide to add) to mixing bowl. Stir to combine.

  2. Cover and refrigerate for 10-15 minutes.  Remove and mix with spoon.  This helps the pudding thicken since the chia seeds naturally sink to the bottom before they start to absorb the liquid!

  3. Return bowl to fridge and refrigerate for 1-2 hours. I typically just refrigerate them overnight!

  4. Enjoy as is, or layer with fresh fruit or other toppings listed above!  You can keep this covered in the refrigerator up to one week.


chia seed pudding raspberries

My Favorite Chia Seed Pudding Recipes

These are some of my favorite chia seed pudding recipes – just use the base recipe and make the tweaks as listed below!

Chocolate Hazelnut Chia Seed Pudding

  • Use 2 Tbsp maple syrup to sweeten
  • Add 1/3 cup cacao powder, 2 Tbsp vanilla extract, and pinch of sea salt to base
  • Top with 1/2 cup crushed hazelnuts and handful of dark chocolate chips

chocolate hazelnut chia seed pudding

Lemon Raspberry Chia Pudding

  • Use 2 Tbsp honey to sweeten
  • Add zest of 1 lemon and 1 cup mashed raspberries to base
  • Top with fresh raspberries

Matcha Chia Pudding

  • Use 2 Tbsp honey to sweeten
  • Add 4 Tbsp matcha powder
  • Top with coconut yogurt and slivered almonds

Golden Milk Chia Pudding

  • Use 3 Tbsp honey to sweeten
  • Add 2 tsp turmeric powder, 1 tsp ginger powder, 1 Tbsp Ceylon cinnamon, and 2 tsps vanilla extract
  • Top with a sprinkle of cinnamon and GF granola

Cold Brew Chia Pudding

  • Use 2 Tbsp maple syrup to sweeten
  • Sub 1 1/2 cups alternative milk for 1 cup cold brew and ½ cup alternative milk
  • Top with a sprinkle of cinnamon and cacao powder

If you try any of these recipes, let us know!

Leave a comment , rate the recipe, and don’t forget to tag photos with @plateandcanvas  on Instagram so we can share your creation!

Continue Reading

PCOS snacks dietitian
By Taylor Stolt, RDN, LD, CLT, IFNCP 25 Mar, 2024
Taylor Stolt, Functional Medicine Dietitian and women’s health expert shares her twenty favorite snacks for PCOS, plus answers commonly asked snacking and PCOS questions
The Top 7 Ways to Improve Your Gut Health for Healthy Hormones
By Taylor Stolt, RDN, LD, CLT, IFNCP 20 Mar, 2024
Discover the seven ways to improve your gut health and rebalance your hormones, according to a Registered Dietitian, Certified Functional Medicine Practitioner, and women's health expert.
By Taylor Stolt, RDN, LD, CLT, IFNCP 01 Feb, 2024
Fifteen years ago, my digestive issues sparked my interest in gut health. I was amazed that there were thousands of research studies showing connections between our gut and the health of our immune system, our skin, our brain, and more. I was even more amazed that no one was talking about it! Now gut health is a hot topic, and I’m glad. Our gut health is at an all-time low because of antibiotics, processed food, high stress levels, pesticides, antibacterial soaps, and other gut damaging factors that are so prevalent in the modern world. If you’re unsure about your own gut health, start by asking yourself these three important questions.
Best Teas for Hormone Balance
By Taylor Stolt, RDN, LD, CLT, IFNCP 25 Jan, 2024
Our expert guide on the best teas for hormone balance. From lemon balm's stress relieving properties to red clover's menopause relief, learn how this Registered Dietitian's top 10 teas, backed by science and research, can help with a holistic approach to balancing your hormones.
Your Gut Health and Hormones: 7 Ways They're Connected
By Taylor Stolt, RDN, LD, CLT, IFNCP 19 Jan, 2024
Discover the seven ways your gut health is connected to your hormones. Unravel how gut issues like gut inflammation, imbalanced gut bacteria, and constipation affect hormone balance.
The Grain-Free Pumpkin Bars You Need this Holiday Season
By Taylor Stolt, RDN, LD, CLT, IFNCP 16 Nov, 2023
I absolutely love cooking, but baking is something I rarely do. When I do decide to bake my goal is to make something delicious, with simple steps and minimal clean-up. Any time I'm in the kitchen I want it to be as relaxing as possible, especially around the Holidays. I created this pumpkin bar recipe years ago, but I come back to it again and again. You can quickly mix up these healthy pumpkin bars for a Thanksgiving dinner, Friendsgiving gathering, or sweet treat for yourself. But first - Is pumpkin a Fall fad or is it a healthy addition to our Fall recipes? Is pumpkin actually healthy? Here are some pumpkin nutrition highlights: Full of fiber: Fiber keeps you full, stabilizes blood sugars, supports estrogen metabolism, and regulates digestion. Loaded with vitamin A : One cup of pumpkin contains 245% of the daily recommended amount! Vitamin A prevents collagen breakdown (aka less wrinkles), supports thyroid function, increases iron absorption , and enhances the positive effects of vitamin D. Mineral-rich: Pumpkin is a rich source of magnesium, manganese, copper, phosphorus, zinc and iron. These minerals support energy production, promote hormone balance, keep your immune system in tip-top shape, and more. No, It’s not always healthy Yes, pumpkin is healthy. BUT don’t grab a slice of pumpkin bread and assume it’s automatically healthy. A slice of pumpkin bread from Starbucks has 40 grams of sugar.
Hormone Balance Supplements: A Dietitian's Top Ten Picks
By Taylor Stolt, RDN, LD, CLT, IFNCP 15 Nov, 2023
Functional Medicine Dietitian and women's health expert Taylor Stolt shares her favorite hormone balancing supplements.
5-Ingredient Carrot Ginger Soup
By Taylor Stolt, RDN, LD, CLT, IFNCP 12 Nov, 2023
Loaded with antioxidants, lots of vitamin A, fiber to keep you full, fat to keep blood sugars stable, and ginger to fight inflammation.
best Estrogen Dominance Diet
By Taylor Stolt, RDN, LD, CLT, IFNCP 09 Nov, 2023
Learn how to reverse estrogen dominance naturally. Award-winning Functional Medicine Dietitian Taylor Stolt shares the best diet for estrogen dominance.
Does Seed Cycling Actually Work?
By Taylor Stolt 20 Oct, 2023
Learn why everyone's talking about seed cycling, the science behind the claims, and why you should second guess this approach to rebalance your hormones.
More Posts
Share by: