This gut-healthy Chocolate Chia Pudding is naturally sweetened, and takes just 5 minutes to make. Plus, you need only 5 ingredients. This easy recipe is meal-prep friendly, and can be refrigerated for up to 4 days. Serve it for breakfast, as a midday snack, or in place of dessert. Vegan and gluten-free.
The best thing about this blended Chocolate Chia Seed Pudding recipe is that it's ready-to-eat immediately. No more waiting for the chia seeds to gel.
Plus, it's naturally sweetened with dates, which are loaded with gut-healthy fiber. However, feel free to use maple syrup instead for a sweeter chia pudding. Simply drizzle with maple syrup for serving, or substitute the dates with maple syrup when blending. Top with sliced banana for more natural sweetness and a healthy dose of potassium.
The beauty of this blended chocolate chia pudding 5-minute recipe is once you have the chia seed-to-liquid ratio right, the flavor possibilities are endless.
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👩🏼🌾 Ingredients
- Chia seeds are an excellent source of dietary fiber, which can aid digestion, promote regular bowel movements, and help maintain a healthy gut. In addition, they are one of the richest plant-based sources of omega-3 fatty acids, which may benefit heart health, reduce inflammation, and support brain function. Their high fiber and protein content may also help regulate blood sugar levels by slowing down the digestion and absorption of carbohydrates. When mixed with liquid, chia seeds absorb many times their weight in water, forming a gel. This property may help with hydration and create a feeling of fullness, which may help with weight management.
- Almond, soy, and oat milk , or any type of milk, is suitable for this Chocolate Chia Pudding recipe. Soy and oat milk are creamier, where as almond milk is lighter. (Soy milk typically has the most protein.) Coconut milk has a rich, tropical flavor and a creamy consistency, but it is higher in saturated fats. Rice milk is a good option if you have allergies, as it is free from common allergens like nuts, soy, and gluten. Hemp milk has a slightly nutty flavor and is a good source of omega-3 fatty acids, but may not be as readily available as other nondairy milks.
- Dates are packed with essential nutrients. They are a good source of dietary fiber, which can aid in digestion, promote satiety, and support healthy bowel movements. Dates also contain vitamins and minerals, including potassium, magnesium, and vitamin B6. I used medjool dates to made this Chocolate Chia Pudding. They taste just like caramel, and are soft and chewy in texture. You can also use a larger number of regular Deglet Noor dates. These are typically smaller, and have a firmer flesh and more delicate sweet flavor.
See recipe card for quantities.
🍁 Substitutions
- Cocoa powder - omit as desired, or substitute with protein powder
- Medjool dates - Substitute with a larger number of Deglet Noor dates, or use maple syrup or very ripe bananas instead as desired
- Nondairy milk - use almond, soy, oat, coconut, cashew, or hemp milk
Make my Banana Chia Pudding in just 5 minutes. It's naturally sweetened and tastes incredible.
📖 Instructions
Step 1. Blend the milk, chia seeds, dates, cocoa powder, and vanilla in the canister of a high-speed blender. Blend on high until the chia seeds are fully incorporated. Scrape down the sides as needed.
Step 2. Serve immediately or chill before serving. Top with sliced banana, and berries as desired.
💡 Expert Tips
- Consume chia seeds in moderation as part of a balanced diet. However, remember to drink plenty of fluids when consuming them, as they tend to absorb liquids and may cause digestive discomfort if consumed in excess without sufficient hydration.
- Chia seeds are incredibly versatile. Sprinkle them on cereals, add to smoothies, use as an egg substitute in baking, or mix them into yogurt or puddings.
- Do not use expired chia seeds. They do not gel very well. Check the 'Use By' date before using them to make this Chocolate Chia Pudding. I store mine in the freezer or refrigerator.
- Do not reduce the quantities listed in the ingredients. The recipe requires a certain volume to blend well.
- Storage: Refrigerate before serving for the best tasting Chocolate Chia Pudding. Store any remaining chia pudding in an airtight container for up to 4 days.
🙋🏽♀️ Recipe FAQs
Chia pudding is very healthy. It is made with chia seeds which are loaded with omega-3 fatty acids, protein, antioxidants and fiber. One tablespoon of dry chia seeds has about 60 calories, 5 grams of fat, 6 grams of carbohydrate, 6 grams of fiber, and 3 grams of protein. The soluble fiber in chia seeds may help with weight loss by keeping you feeling full for longer, and also keeps you regular.
It is important to note that no specific food can target fat reduction in a specific area of the body, such as belly fat. Fat loss occurs when there is an overall reduction in body fat through a combination of a balanced diet, regular physical activity, and a healthy lifestyle.
However, chia seeds can help promote feelings of fullness and aid in appetite control which may help with weight management.
Almond milk tends to be lower in calories and saturated fats than cow's milk, fortified with nutrients, lactose and dairy-free, vegan-friendly, and versatile. However, it is typically lower in protein that other nondairy milk alternatives, not suitable for individuals with nut allergies, and it does not contain some essential nutrients.
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📖 Recipe
Chocolate Chia Pudding Recipe
Ingredients
- 2 cups almond milk soy milk, oat milk, or milk of choice
- ½ cup chia seeds
- 4 to 5 pitted Medjool dates (preferably frozen)
- 2 tablespoons cocoa powder (optional)
- 2 teaspoons vanilla extract optional
Instructions
- Blend: Transfer the milk, chia seeds, dates, cocoa powder, and vanilla to the canister of a high-speed blender. Blend on high until the chia seeds are fully incorporated. Scrape down the sides as needed.
- For serving: Serve immediately or chill before serving. Top with sliced banana and berries as desired.
Notes
-
- Do not use expired chia seeds. They do not gel very well. Check the 'Use By' date before using them to make this Chocolate Chia Pudding. I store mine in the freezer or refrigerator.
- Medjool dates - Substitute with a larger number of Deglet Noor dates, or use maple syrup or very ripe bananas instead as desired
- Nondairy milk - use almond, soy, oat, coconut, cashew, or hemp milk
- Do not reduce the quantities listed in the ingredients. The recipe requires a certain volume to blend well.
- Storage: Refrigerate before serving for the best tasting Chocolate Chia Pudding. Store any remaining chia pudding in an airtight container for up to 4 days.
Nutrition
This information is provided as a courtesy and is an ESTIMATE only. Varying factors such as product types or brands purchased can change the nutritional information in any given recipe.
Pat
So easy and delicious. Since I add fruit on top, I cut the sweetener/dates down by half and I find it to still be sweet enough for me.
Nisha Melvani
So delicious with fresh fruit! Thank you for leaving a comment.
Jeena
Hi! Can we use diary milk instead?
Thanks!
Nisha Melvani
Yes!!!
Anita
Can I use monkfruit powder instead of dates? If so, how much do you suggest?
Nisha Melvani
Yes, you can. I'm not sure how much you should use. I would add it gradually to taste.
Leslie
I've made it and absolutely loved it! Thank you!
Nisha Melvani
Makes my day to hear that! Thank you.
Nisha Melvani
So glad you enjoyed it. Thank you.
Sally
Very yummy! I’m still shocked that the chia seeds are ready to eat after a few minutes of blending. I’ve only consumed them after soaking in the past. This is a great chocolate treat! The dates made it plenty sweet but I think a touch of maple syrup or ripe banana would be good too. You really must try this if you’re craving dessert!
Nisha Melvani
I/m so glad you enjoyed it. Thank you.