Quick and Easy Chia Pudding
This Quick and Easy Chia Pudding is a delightful and versatile, make-ahead breakfast or snack that's as nutritious as it is delicious, fitting seamlessly into a diabetes-friendly diet.
Servings:
Why Diabetes Friendly?
- Low in Sugar: Utilizes honey or maple syrup for sweetness, which can be controlled or substituted with diabetes friendly sweeteners.
- High in Fiber: Chia seeds are a high fiber food, which can help manage blood glucose levels.
- Healthy Fats: Contains healthy fats from chia seeds, which can contribute to blood sugar stabilization.
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Equipment
- Mixing bowl
- 4 4 ounce mason jars or containers
Ingredients
- chia seeds ¼ cup
- honey 1 tbsp
- almond milk (unsweetened ) 1 cup
- banana (mashed) 1
- coconut (shredded unsweetened ) ¼ cup
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Cooking Tips
- Sweetener Substitute: For those closely managing blood sugar levels, consider using a sugar-free syrup or a small amount of stevia as an alternative to honey or maple syrup.
- Texture Adjustment: For a thinner pudding, add more almond milk. For a thicker consistency, increase the chia seeds slightly.
- Enhanced Flavour: Add a pinch of cinnamon or vanilla extract to enhance the flavour without adding sugar.
- Nutrition Boost: Mix in a tablespoon of protein powder to increase the protein content, making it more satiating and blood sugar-friendly.
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Instructions
- Stir ingredients together, let stand at room temp for 5-10 minutes, stir again using a fork, breaking up the chia clumps and then transfer to 4 individual 4-ounce mason jars or serving containers.¼ cup chia seeds, 1 tbsp honey, 1 cup almond milk, 1 banana, ¼ cup coconut
- Refrigerate for at least 1 hour before using.
- Store in the fridge for up to 4 days.
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FAQ
- Can I use a different type of milk?
Yes, any plant-based or dairy milk will work, but the nutritional profile and taste may vary. - How long can I store the chia pudding?
It can be stored in the fridge for up to 4 days. Ensure it's covered or sealed in an airtight container. - Is this recipe suitable for someone with diabetes?
Yes, due to its high fibre content and low glycemic index ingredients. However, individual responses to honey or maple syrup may vary, so monitoring blood sugar levels is recommended. - Can I add fruits to this pudding?
Absolutely. Berries, diced apples, or pears can be great additions. Add them before serving to maintain texture and freshness.
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Nutrition
Per serving
Calories: 141kcal
Carbohydrates: 17.1g
Fiber: 5.6g
Sugar: 8.4g
Fat: 7.9g
Saturated Fat: 3.7g
Trans Fat: 0.01g
Protein: 2.8g
Nutrition Facts
Quick and Easy Chia Pudding
Serving Size
1 Cup
Amount per Serving
Calories
141
% Daily Value*
Fat
7.9
g
12
%
Saturated Fat
3.7
g
23
%
Trans Fat
0.01
g
Sodium
85.6
mg
4
%
Potassium
183.1
mg
5
%
Carbohydrates
17.1
g
6
%
Fiber
5.6
g
23
%
Sugar
8.4
g
9
%
Protein
2.8
g
6
%
Vitamin C
2.8
mg
3
%
Calcium
145.3
mg
15
%
Iron
1.1
mg
6
%
Magnesium
48.9
mg
12
%
Zinc
0.7
mg
5
%
* Percent Daily Values are based on a 2000 calorie diet.
Categories
how much is 1 serving?
1 serving is 1 cup