Strawberry Chia Pudding

This strawberry chia pudding is a make-ahead breakfast or dessert of chia seeds soaked overnight in milk with mashed strawberries, vanilla and a little maple syrup, layered with Greek yogurt and fresh strawberries. The chia seeds swell into a thick, creamy, tapioca-like texture without any cooking. It takes 10 minutes to prepare, serves 4, and each jar has about 180 calories, 9 g of protein and nearly 7 g of fiber, about a quarter of the daily fiber adults are advised to eat. Chia seeds are also one of the richest plant sources of the omega-3 fat ALA, according to USDA FoodData Central.

• Serves: 4
• Prep time: 10 minutes
• Cook time: none (plus at least 4 hours or overnight chilling)
• Total time: about 4 hours 10 minutes, mostly chilling

Ingredients

• 60 g (6 tablespoons) chia seeds
• 400 ml (1⅔ cups) milk, or unsweetened soy or almond milk
• 300 g (about 2 cups) strawberries, hulled
• 1 tablespoon maple syrup or honey, plus more to taste
• 1 teaspoon vanilla extract
• 100 g (a scant ½ cup) plain low-fat Greek yogurt
• A few mint leaves or a sprinkle of chopped nuts, to serve (optional)

Method

1. Make the strawberry milk. Blend or mash 150 g of the strawberries with the milk, maple syrup and vanilla until smooth and pink.
2. Add the chia. Pour into a bowl or jar, add the chia seeds and whisk well.
3. Whisk again. Leave for 5 minutes, then whisk again to break up any clumps. This step stops the seeds settling into a solid layer.
4. Chill. Cover and refrigerate for at least 4 hours, or overnight, until thick.
5. Prepare the topping. Slice the remaining strawberries.
6. Layer. Stir the pudding, then layer it into 4 glasses or jars with the yogurt and sliced strawberries.
7. Serve cold, topped with mint or chopped nuts.

Tips

• The ratio matters. About 1 tablespoon of chia to 4 tablespoons of liquid gives a thick pudding. Add more milk for a looser texture.
• Whisk twice to avoid clumps.
• Blend it after soaking if you prefer a smooth, mousse-like texture.
• Use ripe strawberries. They’re sweeter, so you need less syrup.
• Make a batch. It keeps for up to 3 days, so it’s a good meal-prep breakfast.

Swaps and variations

• Mango: replace the strawberries with mango; see our mango coconut chia pudding.
• Chocolate: whisk 1 tablespoon of cocoa powder into the milk.
• Raspberry: use raspberries for more fiber and less sugar.
• Higher protein: stir 100 g more Greek yogurt or a scoop of protein powder into the pudding.
• Dairy-free: use soy milk and a plant-based yogurt.
• Lower sugar or keto: use unsweetened almond milk, fewer strawberries and a sugar-free sweetener.

Nutrition per serving (estimate)

One serving is a quarter of the recipe. These figures were calculated from USDA FoodData Central values for dried chia seeds, 2% milk, raw strawberries, low-fat Greek yogurt, maple syrup and vanilla.

Most of the sugar comes from the milk and strawberries; only the maple syrup counts as free sugar. Chia seeds provide fiber, plant omega-3, calcium and magnesium, and the strawberries add vitamin C. A serving gives roughly a quarter of the 30 g of fiber a day recommended by the NHS. Our guide to omega-3 foods explains the difference between plant and fish omega-3.

Contains: milk. Use soy or almond milk and plant yogurt for a dairy-free version, and check for soy or tree nuts.

Is chia pudding good for you?

It’s a nutritious, filling breakfast. The fiber in chia forms a gel that slows digestion and helps you feel full. If you’re not used to high-fiber foods, start with a smaller portion and drink plenty of water, as a sudden increase in fiber can cause bloating. Dry chia seeds swell a lot, so don’t eat them dry by the spoonful and then drink water; always soak them or mix them into wet foods. People with swallowing difficulties should be especially careful.

Storage

Keep covered in the fridge for up to 3 days. Add the fresh strawberry and yogurt layers on the day you eat it for the best texture. Chia pudding doesn’t freeze well.

Common questions

How long does chia pudding take to set?

At least 2 hours, but 4 hours or overnight gives the best texture.

Why is my chia pudding runny?

There’s too much liquid, or it hasn’t set long enough. Add another tablespoon of chia and chill for an hour more.

Can children eat chia pudding?

Yes. It’s a good snack or breakfast for children, as long as the seeds are fully soaked.

Can I use frozen strawberries?

Yes. Thaw them first and use the juice in the strawberry milk.

This article is general information, not medical advice. Nutrition figures are estimates from USDA FoodData Central and will change with the brands and amounts you use. If you follow a diet for a medical reason, check the recipe with your doctor or dietitian.