Chia pudding takes less than 5 minutes to prepare, and makes for an ideal diabetes-friendly breakfast, sweet snack, or dessert.
Chia pudding has a delightfully strange texture that’s a little bit like a cross between bubble tea and caviar, and it takes less than 5 minutes to pull together. Adam Brown, former diaTribe columnist and author of our diabetes guide Bright Spots & Landmines, once referred to it as “a three-minute breakfast that changes lives.” That’s because, in addition to being a fast and easy breakfast, it’s ideal for anyone watching their blood sugar; 1/4 cup of chia seeds has 20 grams of carbs, but 16 grams of them are from fiber, translating to little blood sugar impact.
Recipe Details: Berry Chia Pudding
Makes: 1 serving
Total carbohydrates: 18 grams per serving
Active time: 5 minutes
Total time: 12 hours 5 minutes
Recipe Notes
This recipe offers infinite variations. Make it a coconut chia pudding of sorts by adding toasted coconut chips as a garnish. You can also try alternating plain chia pudding with fresh fruit for a layered effect. Substitute dairy milk to increase the protein, or add protein powder if you like, for a protein boost. You can also make your life easier by doubling the recipe: Shake it up in a big jar and then portion it into two smaller ones.
Ingredients
- 3 tablespoons chia seeds
- 1/2 cup unsweetened coconut milk (the kind that comes refrigerated)
- 1/4 teaspoon vanilla extract
- Pinch of salt
- 1/4 cup fresh or frozen raspberries, blueberries, or sliced strawberries (I like to chop the fruit up; there’s no need to thaw frozen fruit before you use it)
- Toasted coconut or toasted chopped nuts for garnish, if desired
Instructions
- Put all the ingredients in a clean, lidded jar (such as a 1-cup mason jar), screw the lid on tightly, and shake well. Refrigerate overnight and for up to 3 days.
- Add garnishes, if desired, before serving.
Photo credits: iStock (top); Catherine Newman (bottom).
