My young family (wife & 3 boys) and I are constantly on the go and pressed for time. In order for us to maintain peak wellness and alertness each day, we need healthy, simple snacks that we can prepare, grab, and go.

Enter chia pudding. 

Native to Mexico and Guatemala, chia was a staple food for the Aztecs and Mayans. “Chia” is the Mayan word for strength. Chia has a stacked nutritional profile and is widely regarded as a superfood. Here’s what you’ll find in just two tablespoons of the seed: 

• Calories: 138
• Protein: 4.7 grams
• Fat: 8.7 grams
• Alpha-linolenic acid (ALA): 5 grams
• Carbs: 11.9 grams
• Fiber: 9.8 grams
• Calcium: 14% of the Daily Value (DV)
• Iron: 12% of the DV
• Magnesium: 23% of the DV
• Phosphorus: 20% of the DV
• Zinc: 12% of the DV
• Vitamin B1 (thiamine): 15% of the DV
• Vitamin B3 (niacin): 16% of the DV

Since chia pudding is high in healthy fats, fiber, protein, and major minerals, it can keep you fueled for hours. You can also save time by preparing and storing it in the fridge for up to a week. Chia absorbs liquid and forms a gel, which can also thicken sauces or be used as an egg replacement. Instead of reaching for an unhealthy snack, try this healthy one instead. Chia pudding makes a great morning meal, afternoon snack, or post-dinner dessert!

Chia Pudding

This pudding recipe requires only three ingredients and 5 minutes of prep time. 

Ingredients

• 2 tablespoons chia seeds
• 1/2 cup almond milk or milk of choice
• 1 teaspoon honey, maple syrup, stevia or another sweetener, optional
• Strawberries, blueberries, or other fruits for topping
• Optional: Add spices such as cinnamon, pumpkin spice, nutmeg, and ginger

Instructions

1. Pour ingredients into a jar and mix well. Let settle for 2-3 minutes, then mix again very well until you no longer see any clumping.
2. Cover the jar and store it in the fridge overnight or for at least 2 hours.
3. Top with your favorite fruit, oats, nuts, or seeds and enjoy it cold!

Notes

Substitutes: Use any milk or sweetener of your choice.

Storage: Store pudding in an airtight container in the fridge for up to 1 week.

Sourcing: Chia seeds are usually in the bulk section of the supermarket or near the cereal.

Reference: This chia pudding recipe will fill up about half an 8-ounce wide-mouth mason jar, which leaves room for toppings.