RD, LD Vanessa Mack Diabetes Care Center
Chia pudding is a light, but hearty breakfast choice that proves refreshing in hot weather. I love how customizable it is – persons with food allergies can make friendly swaps. Use any type of milk or milk alternative but choose a product that is more full-bodied than watery. In this recipe, I used a full-fat oat milk.
Chia seeds are tiny, but mighty! A valuable source of protein, they are packed with nutrition, help stabilize blood sugar levels, and provide a steady reserve of energy. Chia seeds are usually found in the health foods section, baking aisle or by nuts.
TIP! Chia seeds add healthy fat and fiber to a meal or snack and are excellent for gut and heart health.
Ingredients
- 3 Tbsp. of chia seeds
- 1 cup of milk (or milk alternatives such as full-bodied soy milk or oat milk.)
- ¼ tsp. vanilla or almond extract
- Pint-sized glass canning jars and lids
Add-ins, optional
- High protein/low-sugar Greek yogurt
- Fruit
- Granola
- Honey
- Nuts or seeds
Instructions
In a glass jar, add 1 cup of milk, ¼ tsp. of vanilla or almond extract, and 3 tbsp. of chia seeds. Whisk the mixture for 30-45 seconds. After allowing the seeds to set for 5 minutes, whisk the mixture for another 30-45 seconds. Cover with lid. Refrigerate overnight.
In the morning, top the pudding with fruit, a dollop of yogurt, chopped nuts, and a drizzle of honey. Eat at home or seal with the lids and pack in a cooler for the road. Enjoy!
