Vanilla Berry Chia Pudding
5 min · 2 servings
Why it works
Chia seeds are mostly fibre and omega-3, and once soaked they set into a pudding with no cooking and no added sugar - the sweetness is just fruit and vanilla.
Ingredients
- 5 tbsp chia seeds
- 1.5 cups unsweetened milk of choice
- 1 tsp vanilla extract
- 1 cup berries
- 2 tbsp chopped nuts
Method
- In a bowl or jar, whisk the chia seeds, milk and vanilla together hard for 20 seconds.
- Wait 5 minutes, then whisk again - this second whisk breaks up the clumps that always form and is the difference between smooth pudding and a lumpy one.
- Cover and refrigerate for at least 3 hours, ideally overnight. It is ready when a spoon dragged through leaves a clean channel.
- Stir once to loosen. If too stiff, add a splash more milk.
- Spoon into glasses or bowls in layers with the berries, and top with the chopped nuts.
Swaps
A little mashed banana whisked in with the milk adds sweetness without sugar. Swap nuts for toasted coconut flakes.
Estimate per serving: ~290 kcal · 10 g prot · 24 g carb · 17 g fat
FAQ
What is a good anti-inflammatory breakfast?
Breakfasts with protein and fiber, such as eggs with greens, plain Greek yogurt with berries and walnuts, or overnight oats with flax, keep you full without feeling heavy. The pattern matters more than any single food: real ingredients, little added sugar.
How do I eat more fiber without getting gassy?
Increase fiber slowly over a few weeks and drink more water alongside it; that gives your gut time to adapt. Oats, berries and cooked vegetables are usually easier to start with than a big bowl of beans.
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General wellness information, not medical advice. See a health professional about persistent symptoms.