Coconut chia pudding is gluten free, dairy free, refined sugar free, nut free and egg free. Chia pudding makes for a delicious plant based, allergy friendly snack or breakfast.
If there is one food that has had a lot of attention over the last few years it is chia pudding. And for good reason. Chia seeds are a highly nutritious food containing large amounts of plant based omega 3. They are also high in magnesium, calcium, protein and fibre. Chia pudding is also incredibly versatile. Starting with a simple coconut base, you can create many different flavours and variations. See some yummy flavour combinations below:
- Add cacao powder to the chia pudding and serve topped with coconut yoghurt and grated dark chocolate.
- Add matcha powder and top with raspberries.
- Top with cinnamon stewed apples.
- Top with your favourite granola or nuts & seeds as well as fresh berries or seasonal fruit.
- Add rose water and top with berry chia jam, chopped pistachios and rose petals for a Mediterranean feel.
See what I mean? With chia pudding the world is your oyster. Let your creativity run wild and create something delicious yet fool-proof (and healthy to boot).
Coconut Chia Pudding for Fun Lunchbox Treats
I divided this chia pudding recipe into little snack serve pots and topped them with berries and dark chocolate as a nut free and egg free lunchbox treat for Dylan and Evie. Evie can be pretty picky at times but she gobbled this all up (except for the dark chocolate, go figure). Meanwhile, Dylan made his friends jealous because of his decadent looking snack. Double win for me!
This pudding will keep for 3-4 days in the fridge. Make some on Sunday to have ready for school or work lunchbox snacks, you'll be glad you did!
Health Benefits of Chia Seeds
Chia seeds are a nutritional powerhouse. As I mentioned earlier, Chia seeds are filled with beneficial nutrients. Keep reading to learn more.
Magnesium & Calcium
An estimated 70% of the population are deficient in magnesium. Adding chia seeds to the diet as well as other high magnesium foods (like green leafy vegetables and broccoli), will help you to have an adequate supply in your diet.
Calcium and magnesium work simultaneously in the body - while calcium contracts muscles, magnesium relaxes them. They are both very important nutrients. For those of you who follow a plant based diet or avoid dairy, there are plenty of rich plant based sources of calcium. Chia seeds are one of those foods as well as sesame seeds & tahini, broccoli, green leafy vegetables, almonds, soy/tofu, salmon (with bones), Brazil nuts and flaxseeds.
Protein
These little seeds of joy are also high in protein, hence why they make the perfect healthy lunchbox treat. Eating foods that are high in protein will help by:
- keeping you fuller for longer,
- stabilising blood sugar levels,
- providing sustained energy
- AND promoting good concentration.
Omega 3
Omega 3 is an essential fatty acid. Essential because our body cannot produce it and we must consume it through our diet. Omega 3 found in plants is generally in the form of alpha-linoleic acid (ALA). Our body then converts ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are both important for reducing inflammation throughout our body, improving the health of our cardiovascular system AND promoting good brain health.
Essentially, we could all do with more omega 3 in our diets. Other plant sources of omega 3 include flaxseed and flaxseed oil, walnuts and hemp seeds.
Now that I have sold you on all of the benefits it's time to make Chia Pudding!
Equipment
- Measuring Cups
Ingredients
- ¼ cup chia seeds
- 1 cup coconut milk drinking
- 1 tablespoon pure maple syrup
- 1 teaspoon vanilla extract
- ⅓ cup coconut yoghurt
Instructions
- Add chia seeds to a medium sized bowl.
Option 1 - For a Thinner Chia Pudding
- Pour in coconut milk or other plant based milk, pure maple syrup and vanilla and whisk well to combine. Option to add coconut yoghurt at this step for a looser, thinner chia pudding.
- Cover chia pudding and refrigerate to set. To reduce clumping return every 15 minutes for the first 45 minutes to whisk.
Option 2 - For a Thicker Chia Pudding
- Pour in coconut milk or other plant based milk, pure maple syrup and vanilla and whisk well to combine.
- Cover chia pudding and refrigerate to set. Return to pudding after 15 minutes to whisk. Place back in fridge for a further 15 minutes. Remove chia pudding from fridge and add coconut yoghurt, whisk through and return to fridge to set.
- Serve with your choice of toppings.
Notes
Topping suggestions:
- granola
- nuts & seeds
- coconut yoghurt
- grated dark chocolate
- berries
- stewed fruit
Nutrition
For more plant-based breakfast ideas try:
Zucchini and Pea Egg Free Fritters
Vanilla, Maple & Almond Homemade Toasted Granola
Vanilla Vegan Buckwheat Pancakes
I LOVE seeing your creations - don't forget to tag @ournourishingtable on Instagram & Facebook and @nourishedtable on Twitter when you make this recipe. Oh, and don't forget to leave a comment below!
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