How to make chia seed pudding: 6 easy recipes

Chia seed pudding is one of those rare recipes that quietly does a lot of work for you. It’s easy to prep, flexible enough to fit whatever you’re craving, and surprisingly satisfying for something that starts with a few tablespoons of seeds. When chia seeds soak in liquid, they turn creamy and spoonable like pudding, no extra work required.

From a nutrition standpoint, chia seeds bring fiber, plant-based protein, and omega-3 fats to the table. That combo supports fullness and steadier energy, which can be especially helpful if weight loss or appetite control is part of the bigger picture. The key is how you build it—because chia pudding can be light and simple, or rich and indulgent, depending on what you add.

Below, you’ll find everything you need to know to get chia seed pudding right: what chia seeds are, whether they’re healthy, how to nail the ratio, and how long it keeps. You’ll also find five different chia pudding recipes—some cozy, some fresh and fruity, some ultra-simple—so you can pick what fits your mood (and your day).

The recipes included:

• 3-Ingredient Chia Pudding
• Pumpkin Pie Chia Pudding
• Chia Pudding with Granola and Berries
• Raspberry Chia Pudding
• Avocado Chia Pudding
• Kiwi Chia Pudding Parfait with Granola

What are chia seeds?

Chia seeds might be tiny, but they’re doing a lot behind the scenes. They come from Salvia hispanica, a flowering plant native to Central America, and they’ve been used as a food source for centuries. What makes them especially useful in the kitchen is their ability to soak up liquid—when mixed with milk or water, chia seeds can absorb 10–12 times their weight and turn into a soft, gel-like texture.

That natural thickening power is exactly why chia seed pudding works so well. No cooking, no cornstarch, no complicated steps—just time. As the seeds hydrate, they transform a simple liquid into something creamy and spoonable, setting the stage for everything from cozy pumpkin pudding to fresh, fruit-forward bowls.

Related link: Is chia seed water good for weight loss? Experts weigh in

Are chia seeds healthy? Chia seed pudding benefits

Chia seeds carry a lot of nutrition for something so small. They’re especially rich in dietary fiber, which slows digestion and helps you feel satisfied longer—one of the reasons chia pudding tends to be more filling than it looks. They also bring a mix of supporting players to the table, including omega-3 fatty acids linked to heart health, plant-based protein that adds to satiety, and minerals like calcium, magnesium, and iron that support everything from bone health to muscle function.

Another quiet win: when chia seeds are soaked into pudding, they’re fully hydrated. For many people, that makes them easier to digest than dry seeds sprinkled onto food, especially if you’re sensitive to high-fiber ingredients.

Chia seed pudding: Nutrition facts and information

At its core, chia pudding is pretty straightforward. A basic version—chia seeds mixed with milk of choice—is typically:

• High in fiber
  
• Moderate in fat (mostly unsaturated)
  
• Modest in protein

Chia seeds: Nutrition facts (2 tbsps)

Nutrient	Amount
Calories	140
Fiber	9–10 g (32–40% RDA*)
Protein	4–5 g
Total Fat	9 g
Omega-3s (ALA)	4–5 g
Calcium	180 mg (18% RDA)
Magnesium	95 mg (22–25% RDA)
Iron	2 mg (7-11% RDA)

A few things in this nutrition profile are worth calling out. First, the fiber is unusually high for such a small serving—2 tablespoons of chia seeds deliver roughly a third to nearly half of the daily recommended intake. That’s a big reason chia pudding tends to feel more filling than it looks.

Chia seeds are also very high in omega-3 fats. In fact, a single serving exceeds the daily adequate intake (AI) for most adults. These are unsaturated fats commonly linked to heart health, which is why chia seeds are often highlighted in plant-forward eating patterns.

You’ll also notice that total fat is relatively high. That’s not a downside here—most of the fat in chia seeds is unsaturated—but it does explain why portions matter. A little goes a long way, especially if you’re also adding coconut milk, nut butter, or granola.

Minerals like calcium and magnesium show up in meaningful amounts as well, which is notable for a plant food and part of what makes chia seeds nutritionally dense.

*Recommended dietary allowance (RDA) is defined as the average daily amount of nutrients needed to meet the requirements of nearly all healthy people in a specific group.

How to make chia seed pudding: The perfect chia seed pudding ratio

A reliable starting ratio is:

• 2 tablespoons of chia seeds:1/2 cup liquid

This yields a thick, creamy pudding. 

Prefer it thinner? Add a splash more liquid after it sets.
Prefer it thicker? Add 1 to 2 extra teaspoons of chia seeds.

Clump-prevention tip: Stir well, wait 2 to 3 minutes, then stir again before refrigerating.

Here’s how that looks in practice:

3-Ingredient Chia Pudding

Time: 3 minutes prep + 2 hours fridge | Serves: 1 | Calories: 191

Ingredients

• 2 tbsp chia seeds
  
• 1/2 cup almond milk (or milk of choice)
  
• 1 tsp honey or other sweetener (optional)
  

Directions

1. Mix all ingredients in a container.
   
2. Let sit 2–3 minutes, then stir again to prevent clumping.
   
3. Cover and refrigerate at least 2 hours or overnight.

5 easy chia seed pudding recipes

Chia seed pudding is one of those recipes that looks almost too simple—until you realize how many different directions it can go. With just a few pantry staples and a little fridge time, it can turn into a cozy pumpkin-spiced breakfast, a fruit-forward snack, or a rich, filling bowl that actually keeps you full. The key is how you build it: your choice of milk, toppings, and add-ins makes all the difference.

Below, you’ll find 5 easy chia seed pudding recipes, each with a slightly different purpose—from lighter options that work well for weight loss to treat-level bowls when you want something extra satisfying. Think of these as templates you can come back to again and again, depending on your mood, hunger level, and schedule.

Pumpkin Pie Chia Pudding

Time: 5 minutes (overnight chill) | Serves: 1 | Calories: 344

Ingredients

• 1/4 cup chia seeds
  
• 1 cup non-dairy milk
  
• 1/2 cup pumpkin puree
  
• 1/2 tsp pumpkin pie spice
  
• Maple syrup, to taste
  

Directions

1. Combine chia seeds, non-dairy milk, pumpkin puree, and pumpkin pie spice in a jar or bowl.
   
2. Sweeten with maple syrup to taste and stir until smooth.
   
3. Cover and refrigerate overnight.
   

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Chia Pudding with Granola and Berries

Time: 10 minutes (plus chilling time) | Serves: 1 | Calories: 594

Ingredients

• 1/2 cup coconut milk
  
• 1/2 tbsp pure maple syrup
  
• 1/4 tsp ground cinnamon
  
• 1 1/2 tbsp chia seeds
  
• 1/2 cup raspberries
  
• 1/4 cup granola
  
• 1/2 cup fresh blueberries
  
• 1/2 tbsp peanut butter
  

Directions

1. Crush raspberries lightly with a fork.
   
2. Whisk coconut milk, maple syrup, cinnamon, and chia seeds.
   
3. Add raspberries to the bottom of a glass or jar.
   
4. Pour chia mixture on top, cover, and refrigerate at least 1 hour or overnight.
   
5. Top with blueberries, granola, and peanut butter before serving.
   

Lighter swap ideas

• Use ½ the granola or skip it and add extra berries
  
• Swap light coconut milk or unsweetened almond milk
  
• Reduce peanut butter to 1 teaspoon
  

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Raspberry Chia Pudding

Time: 5 minutes (overnight chill) | Serves: 1 | Calories: 350

Ingredients

• 1/2 cup crushed raspberries
  
• 3/4 cup unsweetened almond milk
  
• 3 tbsp chia seeds
  
• 1/4 tsp vanilla
  
• 1 tbsp sweetener
  
• 1/2 scoop vanilla protein powder (optional)
  

Directions

1. Combine all ingredients in a jar.
   
2. Stir well or blend for a smoother texture.
   
3. Refrigerate overnight.
   

Lighter swap ideas

• Skip protein powder for a lighter snack
  
• Reduce or omit added sweetener if berries are very ripe
  

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Avocado Chia Pudding

Time: 60 minutes | Serves: 2 | Calories: 276

Ingredients

• 1/2 cup chia seeds
  
• 1 cup almond milk
  
• 1 avocado
  
• 3 tbsp maple syrup
  
• 1 tsp lemon juice
  
• 1 oz unflavoured pea protein powder (optional)
  
• Salt, to taste
  

Directions

1. Blend avocado, almond milk, protein powder (if using), and maple syrup until smooth.
   
2. Stir in chia seeds until evenly distributed.
   
3. Add lemon juice and a pinch of salt.
   
4. Cover and chill for 45 minutes before serving.
   

Lighter swap ideas

• Use ½ an avocado
  
• Reduce maple syrup or omit entirely
  
• Skip protein powder if pairing with another protein-rich meal

Kiwi Chia Pudding Parfait with Granola

Time: 1 hour, 5 minutes | Serves: 2 | Calories: 300

Ingredients

• 1 cup coconut water
  
• 1 cup coconut milk
  
• 1 tbsp maple syrup
  
• 4 tbsp chia seeds
  
• 2 kiwi fruits, peeled
  
• 2 tbsp almond butter
  
• 4 tbsp homemade granola
  

Directions

1. Combine chia seeds, coconut milk, coconut water, and maple syrup in a glass container. Stir well, then cover and refrigerate for at least 1 hour or overnight until thickened.
   
2. Add kiwi and almond butter to a blender and blend until smooth.
   
3. Remove the chia pudding from the fridge and give it a good stir.
   
4. To assemble, layer chia pudding, kiwi puree, and granola into serving glasses. Serve chilled.
   

Lighter swap ideas

• Use unsweetened almond milk instead of coconut milk
  
• Cut the granola to 2 tablespoons total and add extra kiwi instead
  
• Use 1–2 teaspoons of almond butter or omit
  

Frequently asked questions about chia seed pudding

How long does chia seed pudding last?

Stored in an airtight container in the refrigerator, chia seed pudding keeps well for 3 to 4 days. Stir before serving. Discard if it develops an off smell, visible mold, or an unusual fermented taste.

Is chia seed pudding high in protein?

On its own, chia pudding isn’t especially high in protein, but it can easily become higher. Adding Greek yogurt, higher-protein milk, or protein powder can turn it into a more protein-forward meal.

Is chia seed pudding healthy for weight loss?

Chia seed pudding can fit well into a weight-loss-friendly eating pattern because its fiber and fat content promote fullness. That said, it’s easy to unintentionally push calories high with large portions of chia seeds or calorie-dense toppings. The most supportive versions tend to be simpler, with fruit for sweetness and measured amounts of added fats.

Find more healthy recipes with Noom

Chia seed pudding is an easy-to-make, healthy meal or snack that earns its place in your routine—not because it’s trendy, but because it actually works. With just a few tablespoons of chia seeds, you get a combination of fiber and healthy fats that helps you feel full and satisfied, while the slow-digesting texture supports steadier energy instead of quick spikes and crashes.

What makes chia pudding especially useful is how flexible it is. You can keep it light with berries and unsweetened milk, build it into a more filling breakfast with protein or healthy fats, or lean into a treat-level version when you want something comforting that still feels intentional. The key is being mindful with portions and add-ins—granola, nut butters, and coconut milk can be great, but a little goes a long way.

Once you get the base down, chia seed pudding becomes less of a “recipe” and more of a reliable go-to—one you can prep ahead, tweak endlessly, and come back to when you want something simple, satisfying, and genuinely nourishing.

If you’re looking for more healthy recipes and cooking tips, start your free trial of Noom. You’ll get access to thousands of recipes plus a food tracker, easy lessons for learning how to eat and move healthier, and a dedicated community to help you reach your goals.