Basic Chia Pudding

Where has this been my whole life? I discovered chia pudding less than a year ago and I’ve been in-love since.

It takes 3 seconds to make, is perfect to pack the night before (or the morning of when I want a mid-morning snack), and the flavor combinations are endless!

Chia seeds are pretty neutral in taste and they take on the flavor of whatever you mix them with. Once they’ve soaked up the milk, they have the texture of tapioca pudding. As far as flavors go, my favorites so far have been vanilla, chocolate, coconut, and pumpkin pie!

Chia seeds may be tiny but they pack a punch when it comes to fiber, Omega 3 fatty acids (to keep our hearts happy) and plant-based protein.

One more thing: chia pudding doesn’t have a whole lot of carbs so I tend to pair it with a piece of fruit or a breakfast muffin for a well-rounded meal or snack!

Fueling notes:

  • Per serving, this recipe packs 40 g of carbs, 12 g of protein, and 9 g of fat, and 8 g of fiber
  • Pre-workout: have at least 2 hours before your session to give you enough time to digest. Add extra carbs or have a pre-session carb snack if possible.
  • Post-workout: this recipe has the ideal 3-4:1 ratio of carbs to protein! Have post-workout meal within 1-2 hours of your session.

The Stuff

  • 2 tablespoons of chia seeds
  • 1-1.5 tablespoons of sugar (you can also use honey or maple syrup)
  • 1 cup of milk
  • Splash of vanilla

Optional extras:

  • Coconut or almond extract (instead of vanilla)
  • Shredded coconut and dried fruit
  • Cocoa powder, cinnamon, nutmeg
  • Applesauce or pumpkin purée

The Steps

  1. Combine all ingredients in an 8oz mason jar, bowl, or Tupperware container
  2. Shake or mix thoroughly
  3. Refrigerate for at least a couple of hours or overnight
  4. Top with fruit (and whatever else sounds good) or enjoy as is!

Did you make it? I’d love to see how it turned out! Tag @climbingdietitan on instagram.

Published by Chiara

I’m a rock climber and registered dietitian teaching fellow climbers to become the strongest and happiest versions of themselves with evidence-based fueling strategies and by making peace with food.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: