Pudding — Recipe 41 of 60
Classic Chia Seed Pudding with Mango
The recipe that introduced chia seeds to the world and still one of the best ways to eat them. Simple, creamy and endlessly customizable — this pudding sets itself overnight and waits for you in the morning like a gift you gave yourself the night before. Topped with fresh tropical mango for a naturally sweet, vibrant finish.
Nutrients (per serving)
- Calories
- ~380kcal
- Protein
- ~12g
- Carbs
- ~48g
- Fat
- ~16g
Ingredients
What you need
- 014 tbsp black chia seeds
- 0240g rolled oats
- 032 tbsp pumpkin seeds, toasted
- 041 tbsp sunflower seeds, toasted
- 05250ml plant-based milk (oat, soy or almond)
- 061 tsp honey or maple syrup
- 071 tsp vanilla extract
- 081 pinch of cinnamon
- 091 medium mango, diced
- 10Fresh mint to garnish (optional)
Instructions
How to make it
- 01
In a jar or bowl combine chia seeds, rolled oats, honey, vanilla extract and cinnamon.
- 02
Pour plant-based milk over the mixture and stir very thoroughly for 2 minutes — this initial stirring is critical to prevent the chia seeds from clumping together.
- 03
Wait 5 minutes then stir again once more to redistribute any seeds that have started to settle.
- 04
Cover and refrigerate overnight or for at least 6 hours until the mixture has set into a thick, creamy pudding consistency.
- 05
In the morning toast pumpkin seeds and sunflower seeds in a dry pan for 3 minutes until golden. Set aside to cool.
- 06
Remove pudding from fridge and stir well. Add a splash more milk if too thick.
- 07
Top generously with diced fresh mango, toasted pumpkin seeds and sunflower seeds.
- 08
Garnish with fresh mint if desired and serve cold directly from the jar.
The science
Why it's good for you
Chia seeds are one of the most nutritionally concentrated foods on the planet relative to their size. Just 4 tablespoons provide approximately 10g of fiber, 8g of protein, significant amounts of calcium, magnesium and phosphorus, and one of the highest plant-based concentrations of omega-3 fatty acids available. The gel that forms when chia seeds absorb liquid is rich in soluble fiber that slows digestion dramatically, feeds beneficial gut bacteria and stabilizes blood sugar for hours after eating. Fresh mango adds vitamin C which enhances the absorption of the plant-based iron in chia seeds — a natural nutritional synergy that makes this combination more than the sum of its parts. One of the simplest and most effective breakfasts you can prepare.