Meal Prep Series: Chia Pudding, Three Ways

It’s ok for me to admit this, I’m over the top obsessed with chia pudding, for real, I can’t get enough of it! Chia pudding for breakfast, for a snack, in place of a lunch that I forgot to prep, or as a satisfying dessert. Honestly, this stuff feels like a special treat when actuality, its more like taking a supplement than eating a treat. 

Chia seeds are wonderful for health. They contain a balance of protein, healthy fats and tons of fibre. Chia seeds are one of the few “complete proteins” that the plant world offers us. Proteins naturally break down in the body into amino acids through the process of digestion. There are nine essential amino acids that are required from the diet to ensure hormone health, tissue repair and growth. These amino acids are required from the diet, because the body cannot make them on its own. A complete protein contains all nine essential amino acids, which are most easily obtained from animal sources like chicken, or eggs. Not to worry, Vegetarians and Vegans! Your body is smart. We have an amino acid pool, which basically means amino acids float in your blood looking for their friends. Your body will collect all essential amino acids from the amino acid pool, if you eat a varied diet. All food has a protein component and by pairing foods properly we guarantee the body will receive all essential amino acids. Beans and rice have been traditionally paired in many cultures. Together they form a complete protein with all nine essential amino acids. Your body is so smart you don’t even have to eat them together, you have a 24 hour period during which, your body will find all it needs from your amino acid pool. You can rely on your beautiful and intelligent body to find complete proteins in the amino acid pool, or you can choose complete proteins from the plant world, like chia seeds, amaranth, quinoa, buckwheat or hemp hearts.

Chia seeds are loaded with nutrients including, Omega 3, Magnesium and Calcium. Like I said, consuming chia seeds is like taking a supplement for your body. A supplement that has so much fibre, it helps to clean the digestive tract. The word “chia” comes from the Mayan language and means “strength.”  Almost all of the carbs in a chia seed are fibre.  Fibre bulks stool, leading to healthier bowel movements and directly feeds healthy gut bacteria, which contributes to brain health. As chia seeds absorb 10-12 times their weight in water, it is important that you are well hydrated if you eat them on a regular basis. The beauty of consuming a chia pudding is that they enter the body fully saturated with liquid.

Chia Pudding Base

Makes 6 Half Cup Mason Jars or Containers


12 tbsps of Chia Seeds

6 tbsps of Hemp Seeds

6 tsps of Maple Syrup

1.5 cups Coconut Kefir

1 Can of Organic Coconut Milk

1 tsp of Vanilla


  • Place 2 tbsps of Chia Seeds and 1 tbsp of Hemp Seeds in each jar. 
  • Top each Jar with 1 tsp of Maple Syrup.
  • Add 1/4 cup of Coconut Kefir to all four jars and top the jars with canned Coconut Milk.
  • Shake jars well or stir, until combined. 

Coconut is considered a perfect food because its rich in fats, protein and has a  full complement of B vitamins. Coconut is an edible seed, and a source of water, as well as, an oil.  It is thought to be thermogenic; which means it boosts Metabolism and it helps burn fat. To make this chia pudding we’re using both a coconut milk and a coconut kefir. Kefir is a fermented food and as a result, loaded with healthy bacteria, which will help to build the Microbiome. Consuming sources of healthy bacteria benefits the Microbiome and colon health by crowding out unhealthy bacteria.

Now it’s time to top jars three different ways!

Option 1: Lime Chia Pudding

  • Zest one organic Lime, place half of the zest in two of the pudding jars.
  • Now, squeeze the juice of half of the lime into each of the Lime Chia Puddings.
  • Feel free to top with fresh berries or mango.

Lime stimulates bile production in the liver which is required for fat digestion and aids in absorption of fat soluble nutrients.

Option 2: Chocolate Chia Pudding

  • Place 1 tsp of Cocoa Powder into two of the jars.
  • Stir or shake to combine.
  • Top with nuts, chocolate chips or raspberries.

Cocoa powder contains many phytonutrients that contribute to your body’s health. Phytonutrients have been shown to reduce inflammation in the system.

Option 3: Wild Berry Chia Pudding

  • Thaw 1/2 Cup of Frozen Wild Berry Blend.
  • Mash or blend the berries and top each jar with 1/4 cup of purée.

Wild berry blends are loaded with antioxidants, depending upon which berries you are purchasing they will possess different nutrients. All berries, however, are high in Vitamin C, which supports Collagen Synthesis. Collagen synthesis contributes to healthy skin and a healthy digestive tract. Berries are also high in fibre which promotes motility and detoxification, they also tend to be low in sugar and support good blood sugar control as a result of their fibre content.

Final Phase of Chia Pudding Construction:

  • This is the easiest, but also the hardest phase of pudding construction.
  • You have to wait and think about which flavour to consume first.
  • Once you’ve fully constructed your puddings, store jars in the fridge for at least 4 hrs prior to consumption, I like to prep in the evening and enjoy the next day.
  • Chia pudding will keep up to one week in your fridge. 

I hope you try these recipes!!! I know I love them! I hope you will too! Thanks for reading!

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