Enjoy this energy boost with plant-based protein and fiber.

Chia puddings are great to make because they’re so quick, easy, and limitless in possibilities. Make this the night before for a decadent breakfast or mid-day snack for the week PLUS they will give you an energy boost with plant-based protein and fiber. Keep reading for ideas on delicious chia pudding combos!

What’s really cool about chia seeds is their ability to completely transform in size and volume, that creates a “gel” that is like a pudding consistency. These little ones are very hydrophilic (they love water!) and will soak up any form of liquid they’re surrounded by up to 10 times their weight. This capability of chia seeds makes them a perfect addition to the diet of anyone who’s looking to add more fiber or to add a filling component to a meal.

Chia seeds contain soluble fiber that 1) promotes overall gut health, 2) feeds your gut flora, 3) ferments in your intestines to form short chain fatty acids (this is a good thing), and 4) stabilizes blood sugar. Chia seeds are like soft bristles of a broom or brush that are “brushing” your intestines, which is important for digestive health (and keeping things moving). Chia seeds are a major benefit to your gut health and excellent way of increasing your fiber intake. Also, incredibly easy to make and are versatile and fun to experiment with flavor-wise!


non-dairy milk (coconut, almond milk, cashew milk, pea milk, macadamia milk, etc.)


chia seeds


optional sweetener (maple syrup, honey, date syrup, coconut sugar, etc.)


your favorite add-ins (fresh or frozen berries, kiwi, mango, almond/cashew butter, cocoa powder, Pomegranate seeds, plant-based protein powder, etc)


optional toppings (coconut flakes, sliced almonds, raw walnuts, pistachios, granola, superfoods like goji berries, cacao nibs, etc.)

Do you have any favorite go-to’s you like to make? Share them in the comments below so we can get inspired! If you make you make chia pudding, tag us on Instagram #nutrition_connections

Carol Aguirre MS, RD/LDN