What is your earliest memory of a chia seed? Mine is purchasing one of those fancy chia and kombucha combo beverages and the sensation of the slimy, weird, chewy seeds interrupting the liquid of my favourite fermented beverage.
So, not altogether a positive experience.
Like many first impressions, it stuck with me and I always saw chia and would think, “nah, that’s not really my thing.”
But then I’m coaching people and advocating for them to eat more fiber, which chia seeds are remarkably high in, and I kept reading about chia pudding. And how much people liked it.
“It tastes like tapioca!” one blog exclaimed.
Wait, what?!
I LOVE tapioca pudding. I also, ironically, love Boba. (I’m pretty sure my love of Boba came after the initial chia tasting.)
I have loved tapioca pudding since I was a kid, when I had access to unlimited quantities at the Norwegian buffet my parents took us to. Spurred by my significant childhood obsession with tapioca pudding, I soldiered on into the world of chia puddings.
And you know what? It’s pretty good.
It’s not a dead ringer for a good vanilla tapioca pudding, but it’s close. And it is SO easy to make. I experimented the last few weeks with a several preparations, came up with two good options. One is a nice dessert variation, meant to help you hit that daily fiber goal of 30-35 grams. I also made another variation that utilizes protein powder, so you get a big hit of fiber and protein out of your dessert or snack. All of these puddings are delicious w/some fresh cut fruit on top and can be eaten for breakfast, snack or dessert. I made it with chocolate, vanilla and lemon protein powder. They were all good and all different! My mind got carried away with the flavor combos you could create: fresh strawberries on vanilla variation, fresh blueberries on lemon, toasted coconut on chocolate. You can really get wild.
Only major downside of their prep is you have to think a little about future you. They need an overnight stay in the fridge to absorb the liquid and be a full tapioca-style pudding texture. My counterpoint: make 3-5 of them at once and then you’re set.
Tools:
Glass ramekin or container to store/place pudding in
Spoon or whisk
Scale or measuring cup/spoons
Ingredients:
No protein powder variation:
5oz Unsweetened/unflavored Almond milk (use any milk you prefer.)
1 tsp / 10g honey
2 tbsp / 30 grams chia seed
Protein powder variation:
5oz Unsweetened/unflavored Almond milk
1 scoop flavored protein powder (ascent is my favourite)
2 tbsp / 30 grams chia seed
Instructions:
Measure out milk and combine with either honey or protein powder. Honey has a little trouble dissolving in cold milk, so I heat it up for 30 seconds in the microwave to make sure it’s fully incorporated. Once milk and honey/protein powder is fully incorporated, add in chia seeds. Stir/whisk to suspend seeds in mix and place in fridge. It’s a good idea to check on the mixture 2-3 hours after putting it into the fridge and giving it a little stir/whisk to re-suspend the chia seeds. I found with the protein powder variation the chia was more likely to clump at the bottom and needed the extra stir to ensure an even distribution. Let it sit overnight in the fridge. Next day, finish with whatever fruit or topping you desire!
Macros: (for pudding only)
No protein powder variation: tCal 205 cals, protein 7 grams, carbs 22 grams (fiber 10.6 grams), fat 11.2 grams
Protein powder variation: tCal 292 cals, protein 31.6 grams, carbs 15.6 grams (fiber 10.6 grams), fat 12.2 grams
I hope maybe you too will find this reintroduction to chia delicious.
Coach Sarah, FNP-BC, MSN