Chia pudding is one of my favorite healthy treats. It is chock full of minerals, nutrients and fiber. One of the best things about chia pudding is that not only is it so easy to make but it involves no cooking, so even your “little ones” can help you to meal prep these for the whole week. And we all know if they help to make it, they are more likely to eat it. At the end of the post I have included many variations on flavors, but feel free to let your creativity shine.
Benefits of Chia Seeds
- High in fiber which helps to balance insulin levels and bowel regularity.
- High in Omega 3 fats which protect the heart by lowering blood pressure, bad cholesterol and inflammation. Cleveland Clinic Wellness
- Boosts metabolism and enhances exercise performance.
- Calcium and Boron support bone strength and health.
- Supports weight loss by suppressing appetite. Chia seeds swell up and keep you full.
- High in Alpha Lipoic Acid which has been shown to slow the growth of cancer cells and improve cognitive function.
- High in Anti-Oxidants which prevent free radical damage.
Benefits of Grass Fed Collagen
- Muscle Maintenance – great for athletes because it contains various amino acids that speed recovery
- Weight Loss – keeps you full longer and rich in glycine which supports liver detoxification
- Anti-Aging – supports skin elasticity, strength and firmness which are key to youthful looking skin and reduces visible signs of wrinkles. Read this study.
- Arthritis and Joint Support – contains chondroitin which supports the joints, tendons and cartilage. Read this study on Osteoarthritis. Read this study on athletes and joint pain.
- Bone Health – collagen contains easy to digest calcium, magnesium, phosphorus, silicon, sulfur and trace minerals which helps build a healthy bone matrix
- Wound Repair – glycine and arginine are two amino acids essential to speedy skin repair
How to Make Chia Pudding
This recipe is for one individual jar of chia pudding. You can make as many as you like, we usually make two dozen for the whole week for a family of four. Meal prep has never been easier. I make mine all as “blanks” with the added benefits of grass fed collagen and customize the flavors when I am ready to eat, but you can just as easily flavor them as you make them too. It all depends on how it works bet for you and your family. If you don’t need the extra benefits of collagen, feel free to leave it out. I like to use unsweetened vanilla almond milk but you can use coconut milk, coconut cream if you like more fat or a combination of the two. Cashew milk is tasty as well but a lot higher in carbs.
What you Need
- 8 oz. regular mason jars ( I don’t like the wide mouth ones for this but that is my preference, I like to have 24 jars on hand)
- Plastic lids ( You will need these as the metal ones start to rust and leak after repeated usage. They come in a package of 24. )
- Chia Seeds
- Grass fed Collagen
- Unsweetened Vanilla Almond Milk ( You can use whatever type of milk you prefer)
- Place 2 Tablespoons of Chia seeds in each jar
- Add 1 scoop of grass fed collagen (optional)
- Sweet Leaf stevia drops – if you want a touch of sweetness ( they come in many flavors, my favorite is the English Toffee.)
- Pour almond milk all the way to the top. Quickly put on the lid and shake, shake ,shake! Finish one at a time, especially if you are adding the collagen or it will end up clumping up.
- Leave out on the counter for approximately 10 minutes.
- Shake each jar again to loosen and break up any clumps.
- Refrigerate overnight and enjoy!
Some of My Favorite Flavor Combos
- Chocolate Raspberry – this is my absolute favorite! add 2 teaspoons Lakanto Drinking Chocolate and a few fresh raspberries ( do not add sweetener if you try this, the drinking chocolate will be enough)
- Chocolate Chocolate Chip – 2 teaspoons of Lakanto Drinking Chocolate and Lily’s dark chocolate chips
- Mexican Chocolate – 2 teaspoons of Lakanto Drinking Chocolate , 1/8 teaspoon cinnamon and a sprinkle of cayenne to taste
- Vanilla Almond – 3-5 drops vanilla creme Stevia, 2-3 drops almond extract, 1 teaspoon slivered almonds
- Vanilla Blueberry – 3-5 drops vanilla creme Stevia, fresh blueberries
- Salted Caramel – 2 teaspoons Lakanto Maple syrup, Himalayan sea salt to taste
- Chocolate Orange – 2 teaspoons Lakanto Drinking Chocolate, orange zest or 1 drop orange essential oil
- Pecan Pie – 2 teaspoons Lakanto Maple syrup, 2 teaspoons chopped pecans
- Almond Joy – 2 teaspoons Lakanto Drinking Chocolate , 2 teaspoons slivered almonds and 1 teaspoon shredded unsweetened coconut
- Strawberries and Cream – sliced strawberries, vanilla extract, 3-5 drops vanilla creme Stevia
- Maple Bacon – 2 teaspoons Lakanto Maple syrup, chopped bacon
If you do not feel like purchasing Lakanto Drinking Chocolate, which is pricey you can substitute with cocoa powder and any Keto approved sweetener. I prefer the ease of the drinking chocolate and it is fortified with probiotics.
These are the macro-nutrients for just the chia pudding base with the grass fed collagen with unsweetened almond milk. Any optional add ins and sweeteners will have to be calculated separately.