The school year is in full swing and along with back-to-school comes busier mornings. Absolutely no one loves to feel rushed in the mornings so I’m constantly on the lookout for ways to streamline our mornings to make them less hustle-and-bustle and more relaxed. One thing that helps in a major way is preparing breakfast the night before. (I actually wrote a blog post all about this if you’d like to check it out here: Breakfast Meal Prep Recipes.) Chia pudding is one of those prep-ahead breakfast recipes I make on repeat because it’s incredibly easy but also because it’s nutrient dense, packed with protein and satiating fiber. This blueberry chia pudding recipe is one I make again and again because I always, always have the limited number of ingredients needed to throw this one together on hand.
What Is Blueberry Chia Pudding
Blueberry chia pudding is a versatile and creamy dish made from chia seeds soaked in milk (of any kind!), causing the tiny seeds swell up to create a soft, tapioca-like consistency. (Some people prefer to pour chia pudding into a blender and blend until smooth, but I love the chewier texture so much.) Since chia seeds have a neutral, slightly nutty flavor, the pudding’s taste comes from the ingredients you mix in, making it infinitely customizable (see this chocolate chia protein pudding!). In this recipe, we’re using blueberries — specifically frozen wild blueberries — to transform a more basic chia pudding into a deliciously fruity breakfast or snack you’ll be excited to reach for when hunger strikes.
Chia Seeds And Blueberries Benefits
This recipe for blueberry chia seed pudding is one you can feel good about eating!
Some health benefits of chia seeds:
Improved digestive health
Chia seeds are an excellent source of dietary fiber, with just two tablespoons providing up to 35% of your daily fiber needs. Fiber promotes regular bowel movements, prevents constipation, and supports the growth of healthy gut bacteria.
Enhanced heart health
The seeds are rich in omega-3 fatty acids, healthy fats that can help reduce risk factors for heart disease by lowering blood pressure, decreasing “bad” LDL cholesterol, and raising “good” HDL cholesterol.
Stronger bones
This one is especially important to me as someone with osteopenia. Chia seeds are a good source of several minerals vital for bone health, including calcium, magnesium, and phosphorus.
Stabilized blood sugar levels
The combination of fiber, protein, and healthy fats in chia seeds helps slow the absorption of sugar into the bloodstream which can help prevent blood sugar spikes after meals.
And some health benefits of blueberries:
Enhanced heart health
Rich in antioxidants, blueberries can help lower blood pressure and reduce “bad” (LDL) cholesterol oxidation, both major risk factors for heart disease. The high fiber, vitamin C, and vitamin K content also supports overall cardiovascular function and reduces inflammation.
Brain function and memory benefits
Blueberries may help improve memory and slow age-related cognitive decline by reducing oxidative stress and inflammation in the brain.
Improved digestive and gut health
Blueberries are a good source of dietary fiber and prebiotics and support regular bowel movements and feed the healthy bacteria in your gut.
Better blood sugar management
Blueberries have a relatively low sugar content compared to many other fruits and contain compounds that can improve the body’s sensitivity to insulin.
How To Make Blueberry Chia Pudding
Here are step-by-step directions taking you through exactly how to make blueberry chia pudding:
Ingredients
Instructions
To make this blueberry chia seed pudding recipe, simply follow the steps detailed below.
Step 1
Blueberry Chia Pudding
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Blueberry Chia Pudding
- Prep Time: 5 minutes
- Cook Time: overnight
- Total Time: 0 hours
- Yield: 1 serving 1x
- Category: breakfast
- Cuisine: American
Description
A satiating and deliciously high-fiber recipe, this blueberry chia pudding recipe is one you can easily prep ahead and enjoy when hunger strikes.
Ingredients
- 1/2 cup milk (I use regular dairy milk but any kind you have is fine)
- 1/2 cup plain Greek yogurt
- 2 tablespoons chia seeds
- 1/2 cup wild frozen blueberries
- 1/4 teaspoon maple syrup or honey
- Optional toppings: Fresh berries, nut butter, granola, nuts, etc.
Instructions
- Mix all ingredients together in a bowl or a glass jar. I prefer using a glass jar like a mason jar or these glass jars from Amazon so I can just shake everything up!
- Allow mixture to sit for a few minutes before stirring or shaking it up once again so the chia seeds don’t just settle at the bottom of your bowl or jar.
- Refrigerate overnight or for at least 3-4 hours — the longer the chia pudding sits, the more the chia seeds will absorb the liquid and the texture will become closer to a tapioca pudding which I adore!
- Remove chia pudding from the refrigerator, stir thoroughly again and top with desired toppings. Enjoy!!
Notes
Nutrition facts below are calculated with filtered skim milk to maximize protein content. Using a non-dairy milk will decrease the protein content in this recipe by about 6 grams.
Nutrition
- Serving Size: 1 serving (entire recipe)
- Calories: 286
- Sugar: 13g
- Sodium: 109mg
- Fat: 9g
- Carbohydrates: 25g
- Fiber: 10g
- Protein: 23g
- Cholesterol: 15mg
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