Filling and nutritious, chia seed pudding is a healthy choice for a grab-and-go breakfast or a power snack. Plus, it's incredibly easy to make and endlessly customisable.
Recently, chia pudding has also become a popular meal idea among dieters and a trendy addition to many weight loss plans.
But how exactly can chia pudding help you lose weight? Read on to find out more and how much to have per day.
Learn the basic chia pudding recipe and discover the healthiest toppings for weight loss with 5 easy chia pudding ideas!
What is Chia Pudding?
Chia pudding is a no-cook jelly made by soaking chia seeds in liquid — such as water, milk, yoghurt, or tea — for at least 30 minutes or overnight.
The tiny black chia seeds absorb more than 10 times their weight in liquid, forming a gel with a creamy and satisfying pudding-like texture.
Chia pudding is usually topped with fruit, nuts, spices, or yoghurt and eaten for breakfast, as a snack or even for dessert.
Why Chia Pudding is Good for Weight Loss
Eating more foods high in fibres, protein, and water is an effective strategy to shed pounds without going hungry.
And it's easier to stick to your weight loss goals if you have a tasty, convenient way to add these foods into your diet.
Luckily, having a chia pudding can help you with both!
Here's why:
It's High-Fibre
Chia seeds are one-third fibre. A chia pudding with 2 tablespoons (28 g/1 oz) of chia seeds packs 10 grams of fibre — over 30% of the recommended daily intake.
Fibres are crucial for weight loss as they slow down digestion, reducing calorie absorption and promoting fullness.
It's High-Protein
Chia seeds are a plant-based source of complete proteins. A chia pudding with 2 tablespoons (28 g/1 oz) of chia seeds has 5 g of protein — as much as one egg!
Upping your protein intake when dieting preserves lean mass, so you'll lose fat instead of muscle. Plus, proteins are very filling, more than carbs or fats.
It's Nutrient-Dense
Chia seeds offer plenty of nutrients, helping you maintain a well-balanced diet while working toward your weight-loss goals.
A chia pudding with 2 tablespoons (28 g/1 oz) of chia seeds covers 20% to 40% of your daily calcium, iron, selenium, and magnesium and a whopping 400% of plant omega-3 fats (ALA).
It's Low-Calorie
Made up of mostly liquid and fibres, chia pudding can have as little as 150 calories — ideal as a weight-loss snack under 200 kcal.
If you add fruit, nuts, and yoghurt, chia pudding also makes a light yet balanced breakfast of 400 calories or less.
It's Easy to Batch-Prep
Chia pudding is a meal prep dream: it keeps up to 5 days in the fridge, so you can prepare multiple servings in advance for busy days.
Instead of reaching for unhealthy options, you can grab a nutritious, weight-loss-friendly breakfast or snack straight from the fridge.
How Many Calories in Chia Pudding?
Chia seed pudding made with 2 tablespoons (28 g/1 oz) of chia seeds and 180 ml (3/4 cup) of unsweetened almond milk contains about 165 kcal.
Higher-fat milk, sweeteners, fruits, or nuts will increase the calorie count, so be mindful of portion sizes and types of toppings if you want to lose weight.
Can You Eat Chia Pudding Every Day?
Though there’s no official recommended daily intake (RDI) for chia seeds, it's generally advised to have 1 to 2 tablespoons of chia seeds per day and up to 30 grams daily.
This means it's safe to have one serving of chia pudding made with 2 tablespoons of seeds every day.
As it's high in fibre, having too much chia pudding at once may make you feel bloated.
To avoid discomfort, start with 1 teaspoon of chia seeds in your pudding and gradually increase, while drinking plenty of water throughout the day.
Also, following a varied diet is important even when trying to lose weight.
Instead eating chia seed pudding every single day, you can alternate it with pudding made with quinoa, bran, and oats, or a flaxseed porridge.
Basic Chia Pudding Recipe (1 Serving)
Making chia pudding couldn't be easier as the basic recipe only needs two ingredients: whole chia seeds and water or milk.
How much milk to chia seeds? The best ratio for chia pudding is 6:1 — liquid (ml) to chia seeds (g).
This means 6 tablespoons (1/3 cup or 85 ml) of liquid for 1 tablespoon (14 g) of chia seeds.
Here’s how to make a simple chia pudding with milk for 1 person:
Ingredients
2 tablespoons (28 g/1 oz) whole chia seeds
180 ml (3/4 cup) dairy milk or non-dairy alternatives (soy, oat, almond, hemp, or coconut milk)
Method
Mix chia seeds and milk of choice in a jar or bowl.
Stir well and let sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 30 minutes to 1 hour or overnight — the longer it sits, the thicker it gets.
Give it a final stir before serving, and enjoy as is or with healthy toppings.
Best Chia Pudding Toppings for Weight-Loss
Chia pudding is very healthy, but with the right toppings, you can increase its nutritional value by adding more proteins, fibres, and health-boosting nutrients.
Here are the best toppings and add-ons to upgrade your chia pudding for weight loss:
Walnuts, Almonds, Pecans, or Cashews — for healthy fats, fibres, and proteins
Berries, Kiwi, Peach, or Melon — low-sugar fruits
Dairy Yoghurt, Soy Yoghurt or Silken Tofu — for extra proteins
Peanut Butter or Tahini — for healthy fats and extra proteins
Dates, Raisins, or Applesauce — as natural high-fibre sweeteners
Green/Black Tea, Cacao, or 70+ Dark Chocolate — for metabolism boost
Cinnamon, Clove, Turmeric, or Ginger — for blood sugar control
5 Ways to Make Weight-Loss Chia Pudding
Chia pudding is not just incredibly good for you; it is also fun to prepare.
You can use different ingredient combinations and have a new, exciting flavour every time.
Pick and match toppings from the list above to make your chia pudding today, or try our 5 delicious weight-loss chia pudding ideas below!
Matcha Chia Pudding
This Matcha Chia Pudding relies on green tea powder (AKA matcha) for a fat-burning boost. Top it with raspberries and puffed brown rice for a balanced breakfast or snack.
Date Walnut Chia Pudding
This weight loss Blueberry Chia Pudding recipe goes big on fibres thanks to walnuts, dates, and blueberries. Layer it with soy yoghurt for a protein kick.
Peanut Chai Chia Pudding
This Chai Chia Pudding bursts with fragrant spices from Indian masala chai (chai tea), which helps burn belly fat and fight sugar cravings.
Add a spoonful of creamy peanut butter for extra proteins and good fats.
Yoghurt Blueberry Chia Pudding
In this Blue Chia Pudding, yoghurt and blueberries are a classic combination for a low-carb recipe. For a pop of colour, we infused it with all-natural blue pea flower tea!
Two-Flavour Tofu Chia Pudding
This Protein Tofu Chia Pudding doubles up as a healthy dessert for weight loss. To make it, alternate layers of silken tofu whizzed with strawberries and cocoa and a sprinkle of roasted almonds.
Takeaway
Wholesome and nutritious, chia pudding provides filling proteins and fibres that keep you satiated for longer with fewer calories.
It's quick and easy to make, helping you cut down on unhealthy foods and reach your weight goals faster.
With our healthy chia pudding toppings list and 5 tasty recipe ideas, there's plenty to try!
And as always, variety and moderation are key to a healthy diet and sustainable weight loss.
Vary your pudding toppings, be mindful of portion sizes, and include other healthy breakfasts or snack ideas in your diet, too.
For more inspiration, you can use our Recipe Search Engine. This free tool lets you filter the hundreds of recipes on the site by allergens, diets, nutritional macros, and more.
Have a wonderful day!
