With summer around the corner, mangoes are back in season, and one of my favourite ways to to use them in healthy breakfasts and desserts. They make a fantastic, tangy topping to salads or smoothies, but especially overnight chia pudding. Come make this deliciously filling healthy dessert with me...
Overnight pudding is of my favourite all-time recipes for weight loss, healing the gut, and curbing the appetite. Chia seeds are super loaded with dietary fibre, protein and trace minerals. I like to think of them as an all-in-one powerhouse ingredient, whether you make it with chia seeds or also add oats. Trust me, when made well, this wholefood pudding tastes like a gourmet dessert!
On A Budget?
Chia seeds are super cheap to buy and you only need a small amount to make a pudding. They can also be added to your smoothies, baking, salads and other dishes to up the fibre content. A 300g bag only costs about $4-$6 at Coles or Woollies and will make countless puddings. Chia seeds are a budget-friendly staple ingredient for the wholefood pantry.
What Goes In Chia Pudding?
How do you make chia pudding? Chia pudding is so easy to make as a healthy breakfast or wholefood dessert. All you need is the seeds and a liquid source such as almond, oat or coconut milk. After pre-soaking, the seeds swell up into a gel-like substance the consistency of tapioca and form a pudding. This makes the perfect dessert-like recipe for those on a reduced calorie eating plan or low carb diet. Chia pudding is also a fabulous choice for those who need up their dietary fibre intake to lower cholesterol or improve digestive function.
Why is chia pudding considered so healthy? Chia seeds are naturally high in nutritional fibre, and provide a powerful combo of omega-3s, antioxidants, flavonoids, plant-based protein. The tiny seeds provide a super easy way to add more fibre to your diet.
Key Ingredients Used
This recipe is another Nutritionist favourite--for good reason. The ingredients used provide you with a delicious low carb breakfast, snack or dessert option that is high in protein and lends itself to all kinds of flavourings. Since chia pudding is super filling, it can be enjoyed for main meals or as a smaller portion for healthy snacking. Here's how I've prepared it for this recipe:
Mango: makes a tangy, sweet topping for this recipes and is bursting with essential vitamins as well as dietary fibre. You can simply chop it or make it into a puree.
Chia seeds: are the perfect ingredient for those on a reduced calorie eating plan or low carb diet, and for those who need up their dietary fibre intake to lower cholesterol or improve digestive function. A small serving is all you need to reap the benefits.
Protein powder: is an important building block of bones, muscles, cartilage and skin. You can only find this essential macro-nutrient in the foods you eat every day. Adding protein to recipes creates a well-balanced meal and is helpful to diabetics.
The trick to a nice, clump-free chia pudding is to keep stirring or shaking the ingredients for a few minutes while the seeds begin to absorb the moisture from the milk. I like to batch cook these and pour into single serving mason jars to batch for the week ahead. It literally only takes 5 minutes and set me up for a super nutritious, grab and go meals!
Healthy Smoothie Variations
The basic recipe is so versatile and lends itself to a variety dietary needs, tastes and culinary creativity. You can make it with nearly any milk including vegan and homemade types such as cashew, almond, or coconut. The flavour of homemade puree, berry compote, fresh fruits, raw sweeteners and even superfood powders work well to flavour the jelly-like seeds. I love to add protein powder to mine. This helps to further boost the nutrient profile into a well-balanced meal.
Fresh fruits: fresh berries are a low carb, high fibre fruit to add to recipes. Other fruits like mango, kiwi, pineapple and watermelon are equally as nice simply chopped and adding as toppings. You can even make a homemade puree out of fruits if you want a more dessert-like chia pudding.
Nuts or seeds: make super healthy toppings for chia pudding. Nuts like walnut, cashew or pecan provide healthy fats, fibre and a delicious, subtle nutty flavour. Try high fibre seeds like pumpkin, flax, chia and sunflower for extra protein and nutrients. A sprinkling is all you need!
Superfood powders: boost the nutrient profile of any meal. Its so easy to stir in a small teaspoon or two to flavour and enhance your chia pudding. Try beery-flavoured acai, chocolatey raw cacao, libido-boosting maca root, nutrient-rich spirulina or a greens blend.
No matter how you choose to pimp out your chia pudding, adding a variety of ingredients is fabulously delicious way to repurpose one single recipes in a million different ways!
Food Sensitivities
What if I am allergic to chia seeds? Allergies are rare. However, if you have never consumed chia seeds before, the high fibre content can cause unpleasant bloating in some people. It is best to always start small with chia seeds, a teaspoon here and there, and work your way up to a full tablespoon or more. Always pre-soak the seeds to avoid clumping or a choking hazard.
On a side note, whenever you increase your fibre intake, you must also remember to increase your water consumption intake as well. Aim for 3 litres of water per day as a general rule, and sip consistently throughout the day to reach the recommendation. Never chug large amounts of water, as this can overwhelm the digestive tract and cause harm. You'll easily get enough from your water bottle, herbal teas, juices, and even fruits, veggies, and many whole foods.
Healthy Mango Chia Pudding Recipe
Much like overnight oats, chia pudding makes a healthy high-fibre breakfast or raw dessert that can be meal prepped in just a few minutes and stored in the fridge to set overnight. If you want a quick and healthy breakfast, I highly recommend meal planning a few of these in your weekly menu!
Healthy Mango Chia Pudding Recipe
Ingredients
250ml of milk, I use oat or almond milk
1/2 mango, finely chopped
3 tbsp chia seeds, white or black
1 tbsp raw honey or maple syrup
1/2 tsp vanilla extract
1/2 tsp cinnamon, ground
(optional) 1 scoop of vanilla protein powder
To ensure clump-free chia pudding, you'll need to keep stirring the ingredients for a few minutes while the seeds begin to absorb the moisture from the milk. My youngest daughter loves doing this for me and likes watching the seeds plump up right before her eyes. I often make large batches and double or triple the dessert recipe to prep a multiple jars for the week ahead.
Batch Cook & Meal Prep
Yes, you can batch cook and meal prep chia pudding! If you want to make several jars for the week, triple the above recipe and evenly portion the pudding into 200ml serving sized mason jars. Once portioned out, the pudding will keep 3-5 days in the fridge if kept in a well-sealed glass jar or sterilised plastic container.
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in wholefood nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, and is often found in her test kitchen, the beach or her garden. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Yummy, Emma. Really enjoyed this with the mango, I've been making it plain for so long! Not any more!!! Thanks hun x Jana
Oh I absolutely love mango and they have just come into season. Can’t wait to try this one!