This chia blueberry pudding is a quick breakfast recipe ready in a little over 10 minutes. We made it with soy yogurt, chia seeds, walnuts, blueberries, dates, and a splash of almond milk. It's vegan and nutritious, perfect for any diet!
We designed this recipe to boost your omega-3 fats and proteins intake. Eating protein-rich foods in the morning can help losing weight by curbing hunger and promoting muscle growth[1].
Omega-3 fats provide more long-term benefits, like reducing the risk of developing heart diseases [2].
So we took some chia seeds and walnuts, both rich sources of omega-3 and proteins, and put them in our blueberry pudding.
By the way, you can also use flaxseeds with or as an alternative to chia seeds, as they are another excellent source of plant-based omega-3 fatty acids.
To make the pudding vegan, we used dairy-free milk and yogurt. We opted for almond milk and soy yogurt, but feel free to choose whichever type you prefer.
Finally, we made this recipe without maple syrup, honey, or added sugars. Instead, we added a few dates in the blender and got all the natural sweetness we needed.
We love dates and use them pretty much everywhere. We even made pure caramel using nothing but dates! It's one of our coolest and most successful experiments.
By the way, imagine adding a spoonful of that tasty caramel to this blueberry pudding... Yum!
Overall, a portion of this morning pudding will give you 24% RDI for proteins, 35% RDI for fibres, 7% RDI for carbs, and just 270 calories. You'll also get 3900mg of ALA omega-3, which is over 200% of your RDI.
Your body will love it, and we think your belly will do too!
Want more pudding ideas? Try these recipes next: chia pudding made with chai milk tea, blue pea pudding, quinoa breakfast pudding, and silken tofu chia pudding!
Is this chia pudding good for weight loss?
There are many ways to promote weight loss or weight management. One sure way to do it is by eating healthy food with hunger curbing properties.
Using fibre-rich ingredients is our favourite way to design weight-loss recipes. We believe in this approach, and in fact, we made our first meal plan book based on this simple yet effective scientific principle.
Another way to curb appetite and prevent overeating or snacking during the day is by consuming protein-rich foods before your main meal, like for breakfast.
Well, this chia pudding is both rich in proteins and fibres! On top of it, it's sugar-free and uses only healthy ingredients. Therefore, this breakfast item is an absolute add-on to your morning menu and a brilliant way to lose weight.
Is this chia pudding keto?
Although we didn't use any added sugars in our blueberry pudding recipe, we added some dates for extra flavour and natural sweetness. Dates are not technically allowed on the carb-strict keto diet.
But because we only use one date per portion, you can safely omit the dates from this recipe and make this chia pudding 100% keto.
Over the years, we have designed quite a few keto recipes that are also optimally healthy. Check them out here.
Can I have this Chia pudding if I have diabetes?
Yes, because we didn't add any sugar to our recipe. Instead, we used only dates which have a medium-low GI and GL.
Each portion (bowl/glass) of this pudding uses only one date. This fact, paired with the low GI score of dates means that people with diabetes can enjoy this without any issues.
Is chia pudding filling?
Chia pudding is quite filling because chia seeds have both proteins and fibres. Proteins and fibres reduce the sense of hunger, a consequence often associated with "feeling full" after a meal.
They do so through different pathways. Fibres do so by slowing down the digestion of food. Proteins instead induce the release of hunger-curbing hormones [3].
But the beauty of fibre-rich and protein-rich meals is that they don't require overeating to abate our appetite.
Therefore, we can feel full and satiated by eating less food if that food is rich in fibres or proteins.
Ingredients
| Blueberries | 180 g |
| Almond Milk | 150 mL |
| Soy Yogurt | 150 g |
| Dates | 2 |
| Chia Seeds | 35 g |
| Walnuts | 20 g |
Step 1
Add the blueberries to a food processor, followed by the almond milk, soy yogurt, and pitted dates.
Then, blitz the ingredients into a creamy smoothie.
Step 2
Next, transfer the blueberry smoothie into a bowl and tip the chia seeds.
Stir well until the chia seeds are well incorporated.
Step 3
Now, divide the chia pudding among single-serving glasses, bowls, or jars and leave it to rest in the fridge for at least 10 minutes.
You can also prepare the pudding the night before and keep in the fridge overnight, ready for the following morning.
The chia seeds will swell as they absorb the water, turning into a thick, gel-like mix.
Step 4
Finally, top the pudding with chopped walnuts, and add an extra layer of yogurt if you like.
Tips
Sprinkle this breakfast pudding with one teaspoon of bee pollen for a nutrients boost.
You can swap half of the chia seeds with ground flax seeds for extra omega-3.