Why didn’t my chia seed pudding thicken?

The most common culprit is insufficient chilling time, clumped chia seeds, or low-fat dairy milk. Giving the pudding a second stir after the initial chill helps break apart clusters and allows the seeds to absorb liquid more evenly. Older chia seeds may also lose some of their thickening ability over time. Also, the lactose in dairy milk sometimes prevents that pudding from thickening, so this recipe tends to work best with non-dairy milk, such as unsweetened almond milk, soy milk, oat milk, or full-fat or light coconut milk.

How can I increase the protein content of chia seed pudding?

Greek yogurt already provides a substantial protein boost, but I sometimes increase the protein even further by using soy milk (which is higher in protein than other milk alternatives) or stirring in a scoop of vanilla protein powder or collagen . Choosing a higher-protein Greek yogurt can also help.

Is it okay to eat chia seeds every day?

Yes, for most people, chia seeds can be part of a healthy daily eating pattern. They're rich in fiber and other nutrients, making them a convenient addition to breakfasts and snacks.

Can chia seeds help lower blood sugar, LDL cholesterol, and A1C levels?

Research suggests that the fiber and healthy fats found in chia seeds may support healthy blood sugar management and cholesterol levels as part of an overall balanced diet.

Overnight Chia Seed Pudding

Servings: 4-6 (4 cups total) 1x

Scale

Ingredients

1 ½ cups milk of choice*
2 cups plain Greek yogurt
1 tablespoon pure maple syrup
½ cup chia seeds
1 teaspoon pure vanilla extract
Optional toppings: berries, chopped kiwi, sliced bananas, chopped nuts, shredded coconut, and/or granola

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Instructions

In a medium sized bowl, combine the milk, yogurt, maple syrup, chia seeds, and vanilla, stirring until well mixed.
Set aside for 1 minute to allow the chia seeds to distribute, then stir the mixture again.
Chill the mixture in the refrigerator for 2-3 hours, then give it another good stir to loosen any clumps of chia seeds.**
Divide the pudding into 4 to 6 individual containers or small mason jars. Cover the containers with lids and place them in the refrigerator to chill at least 8 hours or overnight for the pudding to set.
Before serving, top with desired toppings, such as chopped fruit, coconut shreds, and/or granola.
Refrigerate pudding for up to 5 days.

Notes

* This recipe works best with non-dairy milk, as the lactose in dairy milk prevents the pudding from getting very thick. I prefer to use soy milk or almond milk. For a richer pudding, I use full-fat canned coconut milk. Dairy milk will work, especially full-fat dairy milk, though the pudding will likely have a thinner consistency.

** It’s important to stir the chia pudding after it has initially chilled for a few hours. This helps break up any clumps of chia seeds in the milk or at the bottom of the jar. If the chia seeds are clumped, they won’t absorb as much liquid, which will result in a thinner pudding.

The nutrition information below reflects the recipe made with soy milk and full-fat plain Greek yogurt and divided into 4 servings. If the recipe were divided into 6 servings (approximately ⅔-cup each) the nutrition analysis is as follows: Per ⅔-cup serving: 199 calories, 9 g total fat (2 g sat fat), 59 mg sodium, 16 g carb (7 g fiber, 7 g sugar), 13 g protein, 8 mg cholesterol

Nutrition Information

Serving Size: 1/4 of recipe or 1 cup
Calories: 298
Fat: 13 g
(Sat Fat: 3 g)
Sodium: 88 mg
Carbohydrate: 24 g
(Fiber: 10 g
Sugar: 11 g)
Protein: 20 g
Cholesterol: 11 mg

Dietary

Egg-Free Gluten-free Grain-Free High Protein Nut-free Vegetarian

Recipe By: Molly Slama