This is one of my favorite go-to breakfasts. I love the flavor and flexibility and most of all, the the topping options! I always make my pudding vanilla because I can add chocolate later if I want (there are chocolate instructions under the notes).
This is my answer to oatmeal. 1 cup of this chia goodness has 17 grams of carbohydrates, 7 grams of protein, 14 grams of fiber, and 37% of your recommended iron intake – that’s some good stuff AND that’s before any toppings! A cup of steel-cut oats prepared with water and no sweetener has 37 grams of carbohydrates, 7 g of protein, 6g of fiber, and 11% of your daily recommended fiber intake. No competition! There is some variation in how different people react to different foods as far as glucose is concerned. Dhru Pruit had a really interesting conversation with Dr. Casey Means the founder of Levels – a continuous glucose monitor platform – about some surprising foods that spike people’s blood sugar and oatmeal was on the list.
Chia pudding can be served hot or cold. I like to add coconut flakes, cacao nibs, ground flax seeds and bee pollen. After the farmers market I sometimes add a few fresh berries and some Elizabeth’s granola. In the winter I add goji berries. You can make it your own! It’s also great savory – in that case you take out the sweetener/vanilla and can use bone brother instead of water. Delicious base for chili or strews!
Ingredients:
- 1 cup of chia seeds
- Sweetener of choice – I like allulose 0 carbs and no blood sugar spike. I also like Monk Fruit
- 4 cups of filtered water or non-dairy milk (make your own in less than 5 min!!)
- 1 tsp of vanilla powder or 2 tsp of liquid vanilla
- Pinch of salt
Instructions:
- Put water or milk of choice, sweetener of choice, vanilla, salt, in a bowl that can hold at least 4.5 cups of liquid and mix. I used a pyrex bowl that has a lid for easy storage for the week.
- Pour the chia seeds into the bowl with the water/milk mixure and stir until all the seeds have been broken apart. Let sit for 15 minutes, stir again and transfer to the fridge so it can firm for at least 2 hours.
Topping and Mix In Ideas
- Protein Powder – a full serving of protein powder + 14g of fiber for a cup of chia pudding and you are off to a blood sugar stable day!
- Fruit – berries go well with chocolate or vanilla. If you like peaches, apples, or pears, they go nicely with a little sprinkle of cinnamon or pumpkin pie spice.
- Things to sprinkle – dark chocolate chips, hemp seeds, flax seeds, sunflower seeds, pumpkin seeds, goji berries, bee pollen, shredded coconut, cacao nibs
Notes:
- If you want chocolate flavor add 1/4 cup of raw cacao to the bowl in step 1.
- You can add fun flavors by using tea as your liquid – Early Grey or lavender create really nice flavors to mix it up
- All nutrition information was calculated using Cronometer
