Choose Chia! These tiny seeds are a nutrition powerhouse and a great option for a plant-based diet! Two tablespoons of chia seeds contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, and 18% RDA for calcium. They are the richest plant source of omega-3 fatty acids, beneficial for heart health and reducing inflammation. And chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body (1).
The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal, promote a feeling of fullness, and reduce symptoms of IBS-D (2,3).
Chia seeds have little to no flavor, which makes them incredibly versatile. These three chia pudding recipes are just a jumping off point; use your favorite non-dairy milk, swap out blueberries for strawberries, or maple syrup for honey. Try grinding the chia seeds before assembling the pudding to achieve a different texture. Play around with the recipes and toppings and make something that you love!
Plant-Based Chia Pudding 3 Ways
Yield: 2 servings
Time: 5 minutes hands-on; 3-5 hours hands-off
Banana Chia Pudding
1 ripe banana, mashed
1 cup oat milk
½ teaspoon vanilla extract
1 ½ teaspoons maple syrup
Pinch of kosher salt
3 tablespoons chia seeds
Mix all ingredients and let rest in the refrigerator for 3-5 hours, or overnight.
Shown topped with banana slices and chopped PROBAR PEAK Frosted Sea Salt Caramel.
Chocolate Chia Pudding
1 ½ cups oat milk
½ teaspoon vanilla vanilla extract
1 ½ teaspoons maple syrup
2 tablespoons cocoa powder
Pinch of kosher salt
⅓ cup chia seeds
Mix all ingredients and let rest in the refrigerator for 3-5 hours, or overnight.
Shown topped with shaved chocolate and crumbled PROBAR Thins Snack Crisps in Peanut Butter Chocolate Chip.
Blueberry Chia Pudding
1 cup oat milk
⅓ cup blueberries (fresh or frozen)
1 ½ teaspoons maple syrup
Pinch of kosher salt
⅓ cup chia seeds
Add all ingredients, except chia seeds in a blender. Blend until smooth. Add chia seeds to the blueberry mixture and let rest in the refrigerator for 3-5 hours, or overnight. Shown topped with blueberries and chopped PROBAR Meal Bar in Blueberry Muffin.
Recipe from:
SARAH KIEL, RD, @sarahkielrd
"I am a registered dietitian with 7 years of experience. I originally pursued the field of dietetics because I was frustrated by seemingly ever-changing nutrition recommendations and nutrition misinformation on social media. I also really love food. Whether it's researching, talking about, cooking, or just eating food, it's one of my favorite things to do!"
(1) Suri, S., Passi, J. S., Goyat, J. Chia Seed (Salvia Hispanica L.) – A New Age Functional Food. 4th International Conference on Recent Innovations in Science Engineering and Management. March 20, 2016.
(2) https://www.hsph.harvard.edu/nutritionsource/food-features/chia-seeds/
(3) Bijkerk CJ, Muris JW, Knottnerus JA, Hoes AW, de Wit NJ. Systematic review: the role of different types of fibre in the treatment of irritable bowel syndrome. Aliment Pharmacol Ther. 2004;19(3):245-251
