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Chocolate Chia Seed Pudding That's Also High in Fiber

By Holly Darnell, RD

November 20, 2023

A chia seed pudding is one of those healthy snacks that many of us, truth be told, have yet to make. Perhaps a chocolate version will convince you to give it a try? It’s worth it!

Chia seeds are a true superfood. Originally grown in Mexico, chia means “strength” in the Mayan language, and chia seeds were known as “runners’ food” because runners and warriors would use them as fuel while running long distances or during battle. Aztec warriors ate them to give them energy and endurance, claiming that just one spoonful could sustain them for 24 hours.

With Bone Broth Protein as the main ingredient next to the chia seeds, this chocolate chia seed pudding can be your modern fuel on the days you consume it, as the macronutrients are very impressive and the nutrition is off the charts (see below). Thankfully, with some select natural sweeteners and spices, the flavor is also out of this world.

Chocolate Chia Seed Pudding Nutrition Facts

Chocolate chia seed pudding is typically a pretty healthy snack or dessert, but with the ingredients below the protein content and nutrients go to another level.

At 306 calories per serving, there are 29 grams of carbohydrates, 12 grams of fats and 27 grams of protein. How much protein do you need per day? Most of us aim for at least 0.6 grams per pound, up to 1 gram per pound. This high-protein chia seed pudding will help you hit your protein consumption goals.

Speaking of nutrient goals, how much fiber per day do you need? Adults are recommended to consume between 21 and 38 grams, but most Americans fall short of those levels. One serving of this chia seed pudding contains a whopping 14 grams of fiber, which will get you well on your way.

Is chia pudding hard to digest? For most people, it shouldn’t be. It’s made without common digestive irritants such as dairy and gluten. However, if you have trouble digesting high-fiber meals, then introduce this recipe to your routine slowly in order to make sure you tolerate it well. Drinking lots of water with high-fiber foods is also a good way to promote healthy digestion.

Next, because of the chia seeds, this recipe contains a lot of healthy omega-3 fatty acids. One serving provides 5 grams, which is 344 percent of your recommenced daily amount.

Meanwhile, this chocolate chia seed pudding is very high in select minerals, including manganese (99 percent Daily Value), copper (78 percent DV), magnesium (52 percent DV) and phosphorus (49 percent DV).

Chia Seed Pudding Key Ingredients

As you can see, chia seeds are great sources of polyunsaturated fats, fiber, protein and even some omega-3 fatty acids. They can help to support healthy digestion and “regularity,” plus they tend to be filling because they absorb water in your stomach and take up space.

According to Ayurveda, chia seeds can help nourish the blood and promote digestive regularity thanks to their ability to absorb water in the gastrointestinal tract, forming a gel-like substance.

Almond milk is a good source of polyunsaturated fats, vitamin E and other nutrients such as magnesium and manganese.

Cocoa powder is an unsweetened chocolate product made from removing cocoa butter from cacao beans. This process leaves behind a somewhat bitter-tasting powder that is rich in fiber, antioxidants and other nutrients. Think of the ancient Mayas when you consume this pudding, as they considered chocolate (at the time, a cocoa drink prepared with cocoa beans and hot water) to be the “Food of the Gods.”

While optional, the two spices cinnamon and cayenne are recommended for their flavor combo as well as their high-antioxidant strength. Cinnamon contains compounds like cinnamaldehyde, eugenol and linalool that can generally support metabolic health and a healthy digestive system.

Many of these cayenne pepper benefits arrive via the active compound capsaicin, which can aid digestive health as well as support healthy inflammation levels, metabolic health and more.

Bone Broth Protein Chocolate is the final big ingredient in this chocolate chia seed pudding. It naturally features 19 amino acids as well as types 1, 2 and 3 collagen to support healthy nails, skin and joints — and provides chondroitin, glucosamine and hyaluronic acid.

Bone Broth Protein Chocolate is naturally sweetened with stevia extract rather than regular sugar, keeping the carb content and calories low.

How to Make Chocolate Chia Seed Pudding

This chia seed pudding recipe is surprisingly easy. In a medium-sized bowl, add chia seeds, cocoa powder, Chocolate Bone Broth Protein, sea salt, cinnamon, cayenne, almond milk, maple syrup and vanilla extract.

Stir until well combined. Let sit for 10 minutes, and then stir again.

Next cover with plastic wrap and refrigerate for at least four hours or overnight. Stir the mixture again before serving. Top with optional coconut whipped cream, raspberries and cacao nibs to further dress it up in fanciness, flavor and nutrients.

Now, why can’t you just eat this chocolate chia seed pudding right away? Well, it’s ideal to soak chia seed in order to “sprout” them, thereby releasing the enzyme inhibitors that are used to protect the seed.This make them much easier to digest and also helps increase the amount of nutrients your body is able to absorb (same story with grinding chia seeds).

It's why we tell you to wait at least four hours to consume, in order to get the most nutrients out of your food and maximize the potential benefits of chia seeds as well as prevent any digestive upset!

Keep covered and store in the refrigerator for up to four days.

Other Chia Seed Recipes

• Warm pumpkin chia seed pudding

• Blueberry lemon chia seed pudding

• Coconut chia seed protein pancakes

• Chia seed smoothie bowl

Recipe developed by Holly Darnell, RD. Holly is a registered dietitian nutritionist who unlocked self-love at the intersection of exceptional food and practical solutions for healthy living. She’s passionate about helping others make simple, positive lifestyle changes on their individual path to healing.