Simple Chia Seed Pudding

This small seed produces big benefits. Chia seeds are a nutritional powerhouse filled with an easily digestible form of protein that’s a rich source of iron, magnesium, calcium, and phosphorous. Try this delicious chia seed pudding for breakfast, snack, or dessert. Mix it up by adding in some pureed berries or cocoa powder for variety. This is another microbe-friendly recipe that will be featured at The Microbiome Solution Workshop


Serves: 4


6 tablespoons chia seeds

2 cups plant-based milk (almond, hemp, coconut)

3 tablespoons pure maple syrup

½ teaspoon pure vanilla extract or vanilla powder

Pinch of sea salt

Add Ins: cinnamon, cardamom, pumpkin puree, lemon zest, maca



PLACE THE CHIA SEEDS, milk, maple syrup, vanilla, and salt in a medium bowl. Stir until well combined. Allow the mixture to sit for 30 minutes, whisking every 10 minutes until the mixture thickens. Place the bowl in refrigerator and store for at least 2 hours or overnight. Check for the desired thickness and flavor. Ad- just if needed. When ready to serve, spoon the pudding into bowls and top with fresh fruit. Keeps in refrigerator up to 4 days.



BERRY CHIA SEED INFUSION: Add in 1 cup fresh or frozen pureed raspberries, plus 1 tablespoon lemon zest.

CHOCOLATE CHIA PUDDING: Mix in 2 tablespoons unsweetened cocoa powder or raw cacao powder.


Recipe and photography by Elise Museles of Kale and Chocolate. First appeared in The Microbiome Solution (Penguin 2015).