Finding healthy desserts is always a great comfort, no matter what nutritional philosophy you subscribe to.
Enter Chia pudding, one of the most delicious, easy-to-make, and customizable desserts of the twenty-first century (in our humble opinion).
Whether you’re vegan, low-sugar, low-carb, omnivore, no-sugar, traditional-foods, dairy-free, nut-free, plant-based, a meat eater, anti-inflammatory dieter, paleo, or someone who just loves dessert, Chia pudding deserves a place at your table.
In this article, we celebrate the sweet simplicity of Chia pudding by sharing fun facts about Chia seeds and their benefits, plus seven creative recipes utilizing herbs and spices to kick your Chia seed recipes up a notch.
All About Chia Seeds: History, Types, and Benefits
Those of us over 40 knew the Chia seed as a seed you applied to a pottery sculpture of an adorable pet in hopes of growing Chia sprouts, which looked like hair (cha-cha-cha-Chia!)
Fast-forward a few decades, the Chia seed is considered one of the world’s most nutritious superfoods.
However, the ancients were way ahead of us in discovering the benefits of Chia seeds.
Chia (Salvia hispanica L.) originated in Mexico and Guatemala and has been part of human food for about 5500 years. Itwas even the second main crop in prehistoric Columbian societies after beans.REF#3071
Its name is derived from a Spanish word chain that means oily.
The Aztec and Mayan people traditionally used Chia seeds in folklore and preparing food and canvases.
Whole and ground Chia seeds and their oil were also part of food, ancient cosmetics, and religious rituals in pre-historic Aztec communities.
The Benefits of Chia Seeds
Chia seeds are highly nutritious, making them prized among the ancient Aztecs and Mayans.
Some of the benefits of chia seeds include:REF#3072 REF#3073 REF#3074 REF#3075
- Chia seeds are the richest source of plant-based omega-3 fatty acids.
- Chia contains various essential minerals including:
- Iron
- Manganese
- Phosphorus
- Selenium
- Copper
- Zinc
- Calcium
- Magnesium
- Chia has more calcium and magnesium than milk.
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Chia contains soluble and insoluble fiber, and may even harbor prebiotic-like fibers that ferment in the gut, providing fuel for friendly bacteria.
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Chia’s protein is unique in that it contains all nine essential amino acids, which is not typical for most plant-based proteins.REF#3076
- Chia seeds are a potential source of antioxidants with the presence of chlorogenic acid, caffeic acid, myricetin, quercetin, and kaempferol, which are believed to support cardiovascular, cell, and liver function while helping slow down the signs of aging.
- Chai may also support metabolic function, normal blood pressure, inflammatory response, digestion, elimination, and immune function.
- Chia may help with occasional constipation and promote regularity.
- Animal studies suggest Chia may support bone health.REF#3077
- Chia seeds promote prolonged satiety.REF#3078
Chia seeds are versatile and can be added to various recipes to enhance nutrition, texture, and flavor. Chia pudding is just one example of this seed’s versatility.
Chia can also be added to smoothies, granola, dressings, regular or gluten-free baked goods (to enhance texture), granola, used as an egg substitute when mixed with water, or sprinkled on various fruit, vegetable, and grain dishes.
Because it’s a raw seed and not a nut or grain, Chia can be consumed by nearly anyone who enjoys eating delicious and healthy food.
Choosing the Right Chia Seed for The Ultimate Chia Pudding
The most common type of Chia found in American markets is black Chia seeds. These work well for Chia pudding and other recipes.
There are also white Chia seeds, which work well in place of black Chia.
The two seeds have a comparable flavor and nutritional profile, with black Chia containing more protein, but equal benefits.
The main differences are the color and the price.
Since black Chia seeds are more widely produced, they are less expensive. Because of this, most people will use black Chia seeds.
However, if you want a particular aesthetic look (or to hide the Chia seeds from skeptics or picky eaters), you may opt for white Chia seeds in lighter dishes, for example.
The Basic Recipe for Fool-Proof Chia Pudding
The best Chia puddings have just the right amount of sweetness and a tapioca pudding-like texture, not too runny, just right.
You achieve this by mixing the correct ratio of Chia seeds to your milk of choice, which can be plant-based or dairy-based milk.
Adding thicker ingredients, such as yogurt or protein powders, may change this slightly, but the texture will still be excellent.
If you find that adding yogurt or powders makes your pudding too thick, you can always add more liquid.
Here’s a basic recipe for the perfect Chia pudding on which to build your creations:
Equipment and Materials Needed:
- A bowl or mason jar
- A whisk or fork
- A refrigerator
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 cup of milk
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice. This will not affect the texture, so play around with it.
- 1-2 teaspoons vanilla extract
- A pinch of salt
How to Make Chia Pudding:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the sweetener, vanilla, and a pinch of salt.
- At this point, you would also add additional ingredients, including herbs, spices, cocoa powder, etc.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is important to create the best texture. If you skip it, you’ll have clumpy and/or overly thick pudding.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Chia pudding will keep in the fridge for 3-4 days, but it usually doesn’t last that long!
#1: Chocolate Chia Pudding with Maca, Ginger, Cacao
Gaia Herbs Maca Boost® Cacao Ginger makes an excellent adaptogenic addition to basic chocolate Chia pudding.
The ginger adds a nice zing while the Maca and Cacao complement and elevate the flavor of the cocoa.
Ingredients:
- 1/4 cup of whole Chia seeds
- 2-3 tablespoons organic, fair trade cocoa powder (more cocoa equals a more chocolatey flavor)
- 1 tablespoon Maca Boost® Cacao Ginger
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1-4 tablespoons natural sweetener of choice, such as maple syrup, agave, honey, or coconut sugar
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice
- 1-2 teaspoons vanilla extract
- A pinch of salt
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the sweetener, Maca Boost® Cacao Ginger, vanilla, and a pinch of salt.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Chocolate Chia Pudding with Maca, Ginger, and Cacao Include:
- Mini chocolate or carob chips
- Whipped cream or coconut cream
- Candied/crystalized ginger
- Fresh raspberries, cherries, or strawberries
- Chopped pecans, hazelnuts, or almonds
- For a mocha-twist, add a bit of instant coffee or a tablespoon of espresso
#2: Minty Matcha Chia Pudding (chocolate chips optional)
Adding Matcha, a powdered Japanese green tea, to Chia pudding gives it a vibrant green color, an extra boost of antioxidants, and a bit of caffeine.
Add a little fresh mint or organic peppermint essential oil and some mini-chocolate or carob chips, and you’ve got a stunning take on mint chocolate chip pudding.
Ingredients:
- 1/4 cup of whole Chia seeds
- 1-2 teaspoons Matcha
- 3 tablespoons fresh mint, finely minced, OR 3-5 drops pure organic peppermint essential oil OR 1/2 teaspoon peppermint extract
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice.
- A pinch of salt
- Optional: a sprinkle of mini chocolate or carob chips
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the sweetener, matcha, mint of choice, and pinch of salt.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Minty Matcha Chia Pudding Include:
- Mini chocolate or carob chips
- Fresh raspberries
- Fresh mint sprigs
#3: Vegan Golden Milk Chia Pudding
Golden Milk is a traditional Ayurvedic beverage made with a combination of Turmeric and various other warming spices such as Ginger, Cinnamon, Nutmeg, Clove, Cardamom, Black Pepper, and Saffron.
The spice mixture is added to milk and then warmed, creating a beautiful golden elixir used to promote good health for centuries.
In this recipe, we fuse the benefits of Golden Milk with Chia seeds to create a stunning dessert rich in tradition and health-supportive plant compounds.
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 teaspoon Gaia Herbs Golden Milk or your own Golden Milk mix
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice.
- 1-2 teaspoons vanilla extract
- A pinch of salt
How to Make:
- Add the milk to a small saucepan and whisk in the golden milk until dissolved.
- Heat gently until warm. Cool slightly.
- If you’re on a raw foods diet or do not wish to warm the milk, you can whisk the Goldenmilk mix directly into cold milk. Heating is optional and is believed to help release the full flavor of the spices.
- Pour the Chia seeds into a mason jar or bowl.
- Add the Golden Milk mixture, stirring constantly to avoid clumping.
- Add the sweetener, vanilla, and a pinch of salt.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Golden Milk Chia Pudding Include:
- Fresh mango
- Toasted coconut
- Chopped pistachios
- A pinch of cayenne
#4: Very Berry Elderberry Chia Pudding
Chia pudding with berries makes a beautiful and filling breakfast.
Adding Gaia Herbs Black Elderberry Syrup in this recipe provides immune support* with fabulous color and sweet-and-sour flavor.
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1-3 tablespoons Gaia Herbs Black Elderberry Syrup
- 1/4 cup mashed fresh or thawed-frozen berries of choice, OR berry jam
- If using jam, reduce the sugar content by about 1-2 tablespoons
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- Honey is recommended for this recipe as its flavor complements the berries well
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice.
- 1-2 teaspoons vanilla extract OR Rosewater
- A pinch of salt
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the Gaia Herbs Black Elderberry Syrup, mashed berries, sweetener, vanilla or rosewater, and a pinch of salt.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Very Berry Elderberry Chia Pudding Include:
- Whipped cream or coconut cream
- Additional berries, either on top or layered
- Granola, either on top or layered
- Hempseeds
#5: Vanilla, Lavender, Honey Chia Pudding with Saffron
Lavender and honey is a classic flavor combination in ice cream and scones.
Here, we bring this floral pairing to Chia pudding. Enjoy as-is, or add your favorite fruit or berries.
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 3 tablespoons crushed, dried lavender flowers
- 1-4 tablespoons raw floral honey, such as wildflower or clover
- For a vegan recipe, use agave or coconut sugar
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice.
- 1-2 teaspoons vanilla extract OR 2-3 drops organic, food-grade, pure lavender essential oil
- A pinch of salt
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the lavender flowers, honey or other sweetener, vanilla and/or Lavender oil, and a pinch of salt.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Lavender Honey Chia Pudding:
- Blueberries or blackberries
- Whipped cream or coconut cream
- Lemon zest
- An extra drizzle of raw honey
#6: Apple, Cinnamon, & Cardamom Chia Pudding
Apples and cinnamon are quintessential cold-weather favorites. Add in just the right amount of cardamom, and you’ll take your Chia pudding to a new level!
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 cup milk of choice
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1/4 cup applesauce OR fresh, sauteed, or dried apples, chopped into small pieces. If using raw apples, you can also grate them.
- 1-2 teaspoons cinnamon
- 1/2 - 1 teaspoon cardamom
- Pinch of nutmeg and cloves (optional for deeper flavor)
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- Coconut sugar is especially good in this recipe as it has a brown-sugar-like flavor that pairs well with the apples
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice.
- 1-2 teaspoons vanilla extract OR 2-3 drops organic, food-grade, pure lavender essential oil
- A pinch of salt
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the apples, spices, sweetener, vanilla, and a pinch of salt.
- Note: If sauteeing the apples, you can add the spices to the pan to deepen their flavor.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Apple Cinnamon and Cardamom Chia Pudding:
- An extra sprinkle of cinnamon
- A dollop of applesauce
- Whipped cream or coconut cream
- Toasted coconut
#7: Comforting Chia Chai (say that three times fast!) Pudding
If you love Chai tea's comforting flavors and spice, you’ll love this take of Chai Chia Pudding.
Ingredients:
- 1/4 cup of whole Chia seeds
- 1 cup of milk
- For a richer pudding, do 3/4 cup milk of choice + 1/4 cup coconut milk or heavy cream (preferably organic)
- 1 tablespoon Chai spice blend (available at grocery stores or make your own)
- 1-4 tablespoons natural sweetener of choice such as maple syrup, agave, honey, or coconut sugar
- Coconut sugar or maple syrup are especially good in this recipe
- For a sugar-free version, start with a minimal amount of stevia, monk fruit, or your sugar-free sweetener of choice
- 1-2 teaspoons vanilla extract
- A pinch of salt
How to Make:
- Pour the Chia seeds into a mason jar or bowl.
- Add the milk, stirring constantly to avoid clumping.
- Add the chai spice, sweetener, vanilla, and a pinch of salt.
- Note: you can also heat the milk with the chai spice to enhance its flavor.
- Stir or shake everything together.
- Refrigerate for 30 minutes.
- Remove from the fridge, and shake or stir again—this step is vital to create the best texture.
- Refrigerate for at least 2 hours or overnight.
- Enjoy!
Tasty Additions to Comforting Chai Chia Pudding:
- Fresh mango or peaches
- A crumbling of healthy spiced cookies or graham crackers
- An extra dash of chai spice
- A cinnamon stick (for presentation)
Chia Pudding FAQs
Even though making Chia pudding is easy, questions do come up.
Let’s answer your Chia pudding FAQs:
Q: Can I blend up the Chia pudding if I don’t like the texture?
A: You can, but you may not like the flavor.
Although some recipes recommend blending Chia pudding for a smooth texture, the flavor of ground Chia can be too bitter for some people.
Suppose you’re not big on the Chia/tapioca-like texture. In that case, you modify these recipes using a basic healthy pudding recipe like Avocado pudding or those made with real foods and thickeners, like arrowroot or agar agar.
If you want the benefits of the Chia seeds without the texture, try adding 1-2 tablespoons to a modified recipe.
Q: How long will Chia pudding last in the fridge?
A: Chia seed pudding will last 3-4 days in the fridge.
Q: Where is the best place to buy Chia seeds?
A: Chia seeds are easy to find at your local natural foods store, health food store, or through online retailers.
If you plan on making a lot of Chia pudding or other Chia-based recipes, you can also check your local price club or bulk-buying company.
Q: Should I store Chia seeds in the fridge?
A: You can store Chia seeds in the fridge, but it’s typically not necessary.
Many believe Chia seeds need refrigeration due to their high omega-3 fatty acid content.
However, whole Chia seeds are very shelf-stable when left in their whole state.
However, once ground, they should be kept in the fridge.
Q: Do Chia seeds expire? What is their shelf-life?
A: Chia seeds can last anywhere from 2-5 years, provided they are stored in a cool, dry place away from direct sunlight and moisture.REF#3079
Part of the reason for their long shelf-life is due to their naturally-protective plant compounds.
If you buy in bulk, transferring them to a dark jar or food-grade bucket may help preserve shelf life.
Want More Healthy Recipes with Herbs and Spices?
We adore adding traditional herbs and spices to everyday recipes!
For more inspiration, check out our compilation of recipes in: Gaia Herbs’ Recipes for a Healthier You and How to Add Herbal Supplements to your Recipes.