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Chia Seed Pudding: Base Recipe Plus 6 Variations

By Holly Darnell, RD

October 10, 2025

Certain healthy recipes stand the test of time, and the chia seed pudding is one of them because its main ingredient is loaded with benefits, it’s easy to make as well as customize, and it can be had for breakfast, as a snack or even dessert.

Did I mention that chia seeds are also good for you? This gut friendly seed is full of fiber, protein, omega-3 fatty acids and antioxidants.

These super seeds have been consumed for centuries due to their nutritional value and potential health benefits. Historically, chia seeds were a staple food for the Aztecs and Mayans, valued for their nutritional benefits and often referred to as "strength" in the Mayan language.

Learn how to make the basic 3-ingredient chia seeding along with six variations. Also, if you’re into meal prepping, chia puddings are a natural candidate because they come together quickly and can keep in the refrigerator for five days. Make a different one for each day of the week!

Chia seed pudding ingredients

• Chia seeds: A great source of polyunsaturated fats, fiber, protein and some omega-3 fatty acids, they support healthy digestion and “regularity.” In addition, they tend to be filling because they absorb water in your stomach and take up space. Note that the ratio of 2 tablespoons chia seeds to a half-cup of milk yields yields the best results, as in a creamy texture.

• Milk: Any milk can be used, but unsweetened almond milk tends to be the most chosen. You can also go with regular cow’s milk, coconut milk, oat milk, etc. Almond milk is a good source of polyunsaturated fats, vitamin E and other nutrients such as magnesium and manganese.

• Natural sweetener: You’re also going to want a little sweet in your chia pudding. Most people drizzle in a little maple syrup or honey. If you want to avoid sugar, you can also use a half-dropper of liquid stevia. Some chose to just use fruit as the sweetener.

A chia seed pudding with just these three ingredients (2 tablespoons chia seeds, half-cup almond milk and 1 teaspoon maple syrup) contains 17 grams of carbohydrates (4 grams of sugar; 10 grams of fiber), 10 grams of fat and 5 grams of protein in a 176-calorie serving.

Nutritional and health benefits

Chia seed pudding is good for you because of the main ingredient: chia seeds. Here are some of the benefits:

• High in fiber: Just 2 tablespoons of chia seeds have about 8 grams of fiber, so around a third of what you need per day.

• Healthy fats: A 2-tablespoon serving delivers about 5 grams of omega-3 fatty acids.

• Moderate in protein: 2 tablespoons provides about 4 grams of plant-based protein.

• High in multiple minerals: A 2-tablespoon serving provides approximately 35% Daily Value (DV) of manganese, 33% DV of copper, 20% DV of phosphorus, 14% DV of calcium and 12% DV of zinc.

• Support digestive health: Thanks to their high fiber content, chia seeds can support healthy digestive health by promoting regular bowel movements. The fiber also acts as a prebiotic to provide fuel for the beneficial bacteria in the gut.

• Promote heart health: The omega-3 fatty acids, particularly alpha-linolenic acid, help support a healthy response to inflammation, maintain healthy blood pressure and cholesterol levels, and support overall cardiovascular health.

• Aid in healthy weight management: The fiber content promotes satiety, helping reduce cravings and control calorie intake.

• High in antioxidants: They contain antioxidants that help fight free radicals in the body and help support a healthy immune system.

How to make chia seed pudding

The basic chia seed pudding is very easy to make. First, get a wide-mouth Mason jar that has a lid. It should be 8 or 16 ounces, depending on how many add-ins or toppings you want.

Place all the ingredients — particularly the three key ones: chia seeds, almond milk and a sweetener — in the jar. You may choose to add a few more add-ins (see below). Close tightly and give it a good shake.

Next, place the pudding into the fridge. Importantly, an hour or two later, give it a stir in order break up any potential chia seed clumping together. If they stay clumped together, they won’t absorb liquid properly.

Re-cover the jar and place back in the refrigerator overnight, or for at least 8 hours. When you soak them for that length of time, you help sprout them and release the enzyme inhibitors that are used to protect the seed. This makes the chia seeds softer, easier to digest and helps increase the amount of nutrients your body is able to absorb.

Take them out after that amount of time, remove the lid and add any optional toppings, such as Greek yogurt, blueberries and hemp seeds. (Look for ideas below.)

Important preparation hints

• Use a ratio of 2 tablespoons chia seeds to a half-cup of milk for the best texture. This amount will be adequate for most snacks and desserts, but you may want to double for a breakfast portion.

• Use fresh chia seeds to make sure they plump up properly.

• Stir the pudding an hour or two after placing in the fridge to stop the seeds from clumping together.

• Chia seed pudding too thin after it sets? Add more chia seeds, re-mix and give it a few more hours.

• Too thick? Add a little more milk or water and stir.

Chia seed pudding variations

As indicated, one of the advantages of chia seed puddings is the ability to adapt and add kinds of different ingredients, such as protein powders to increase the amount of protein. Here are some examples below.

For each recipe, note the nutrition facts, as some are higher in calories (as well as carbohydrates, fat, protein and fiber) and may work better as a breakfast than a light snack, for example.

1. Blueberry chia seed pudding

One of our most popular recipes, this chia seed pudding works well as a breakfast, snack or dessert. The flavors of blueberries, lemon, maple syrup and Bone Broth Protein Vanilla blend perfectly.

Nutrition facts: 45 grams of carbohydrates (20 grams of sugar; 17 grams of fiber), 16 grams of fat and 18 grams of protein for a 379-calorie serving.

2. Berry probiotic pudding

This version simply adds Greek yogurt for some probiotics to mix in the overnight pudding. It also makes the texture even creamier. You’ll top with fresh berries and hemp seeds.

Nutrition facts: 29 grams of carbohydrates (9 grams of sugar; 16 grams of fiber), 18 grams of fat and 14 grams of protein for a 291-calorie serving.

3. Chocolate chia seed pudding

This chia seed pudding is higher in protein than most: 27 grams per serving. The chocolate version of chia seed pudding makes this more dessert-like, but you may choose to start your day with this flavor powerhouse that includes Bone Broth Protein Chocolate, cayenne and cinnamon.

Nutrition facts: 29 grams of carbohydrates (7 grams of sugar; 14 grams of fiber), 12 grams of fat and 27 grams of protein for a 306-calorie serving.

4. Cacao strawberry bowl

This antioxidant-rich pudding (with cacao and strawberries) is also worthy of breakfast or dessert.

Nutrition facts: 27 grams of carbohydrates (11 grams of sugar; 12 grams of fiber), 12 grams of fat and 10 grams of protein for a 306-calorie serving.

5. Pumpkin chia seed pudding

If you’re interested in making a chia seed pudding to match this fall season, this is for you. It’s high in protein and low in sugar to boot. This pumpkin seed pudding includes healthy fats from chia seeds, flax seeds and almond butter, protein from Bone Broth Protein Pumpkin Spice, plus fiber-rich pumpkin and warming spices including cinnamon.

Nutrition facts: 14 grams of carbohydrates (3 grams of sugar; 7 grams of fiber), 12 grams of fat and 16 grams of protein for a 220-calorie serving.

6. Apple cinnamon glow

Speaking of fall, this chia pudding asks you to stew an apple with some cinnamon before you put it in the jar overnight. The flavors are out of this world, and the pecan topping is perfection.

Nutrition facts: 31 grams of carbohydrates (14 grams of sugar; 14 grams of fiber), 23 grams of fat and 11 grams of protein for a 353-calorie serving.

Popular mix-ins

• Flaxseeds

• Greek yogurt

• Cocoa powder

• Almond butter

• Fruit compote

• Dried fruit

Best toppings

• Chopped up nuts like pecans, almonds and walnuts

• Coconut flakes

• Cocao nibs

• Hemp seeds

• Pumpkin seeds

• Fresh fruit like berries, cherries, cut-up apple or banana, etc.

• Homemade granola

• Greek yogurt

• Maple syrup

• Honey

• Coconut whipped cream

Best chia pudding jars

The best jars for chia pudding are wide-mouth mason jars or other airtight glass jars because they allow you to easily mix the ingredients as well as eat from them. In addition, they’re durable and work well for meal prep.

Go with jars in the 8- to 16-ounce range for single servings. A wider mouth helps you easily add toppings. You can also reuse jam jars for a cost-effective option.

How to store

If you’re meal prepping, know that you can store your chia puddings in a covered jar or other airtight container in the fridge for up to five days.

If the pudding is too thick when you’re ready to eat, simply liquify it with a little extra milk before adding your chosen toppings.