Mango Chia Seed Pudding
Chia seeds are everywhere these days, but are they actually worth the hype? (Spoiler: yes.) While many viral fads aren't based in good science, chia seeds are the exception.
I'm a big fan of chia seeds for their versatility and benefits. These small but mighty seeds are a good source of fibre, with about 5 g in 1.5 tablespoons. They contain both insoluble and soluble fibre, and when placed in liquid, the soluble fibre forms a gel-like mucilage that makes the seeds swell to several times their size. This combination of fibres can help with digestive concerns like constipation, and the mucilage works as a prebiotic, feeding our good gut bacteria and supporting gut health. Like other gel-forming soluble fibres, chia can also help lower cholesterol and improve blood sugar levels when eaten with a meal. Chia seeds also provide plant-based omega-3s, calcium, magnesium, and other nutrients.
While there are many ways to use chia seeds (you can find my chia jam recipe here), a chia pudding recipe can be a versatile make-ahead way to enjoy these little seeds and also pack in some additional nutrition.
Below you will find my go-to mango chia pudding recipe which can be used as a tasty snack or as part of your breakfast. For this recipe I’ve used high protein milk and Greek yogurt to increase the protein content, but you can use regular milk and yogurt as well.
Delicious mango chia seed pudding topped with extra mango chunks
Ingredients:
1 cup of high protein milk (I use one that has 18 g per cup)
½ cup vanilla Greek yogurt (you can use plain yogurt if you would like a lower sugar option and add ½ tsp of vanilla extract)
1 Tbsp maple syrup
¼ tsp ground ginger
¼ tsp cinnamon
1 cup of frozen mango chunks
4 Tbsp chia seeds
Instructions:
Yield: 2-3 servings
Prep time: 10 minutes
Place all ingredients, except the chia seeds, in a blender.
Blend together until smooth.
Place mixture in a container or large bowl.
Mix in the chia seeds and stir well.
Refrigerate for at least 4 hours, stirring at least once, to evenly distribute the chia seeds.
Optional: top with extra mango (fresh or frozen + defrosted) and/or some roasted pumpkin seeds.
Tips:
Store in an airtight container in the fridge for up to 3 days.
If you are new to using chia seeds (or just starting to increase your fibre intake), I would suggest starting with a smaller amount of chia seeds per day (1-2 tsp). You may want to split the recipe into more portions, share it or divide the recipe in half to decrease the chia seeds initially. It’s always best to go slow when increasing your fibre intake and ensure you are drinking enough water, in order to reduce the risk of digestive upset. Fibre is great for your gut but it needs time to adjust to changes.
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What is your favourite way to use chia seeds? Let me know in the comments below!
About The Author
I'm Anna Maria Campbell, a registered dietitian and nutritionist (RD, MHSc, CDE), and I offer personalized nutrition counselling to help you improve your health and feel your best. Whether you're managing diabetes, dealing with digestive issues, working on your cholesterol, or supporting your liver health, we'll build a plan that fits your life—not the other way around.