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Overnight Berry Chia Pudding

Updated: 4/4/22 12:48 pmPublished: 4/4/22
By Catherine Newman

Makes: 1 serving

Total Carbohydrates: 18 grams per serving

Hands-on Time: 5 minutes

Total Time: Overnight

Chia pudding is a favorite of Adam Brown, a former diaTribe columnist who is also the author of Bright Spots & Landmines: The Diabetes Guide I Wish Someone Had Handed MeHe refers to it as “A three-minute breakfast that changes lives,” and notes that, “Each 1/4 cup of chia seeds has 20 grams of carbs, though 16 grams are from fiber (80%), translating to little BG [blood glucose] impact.”

It is also weirdly yummy, with a delightfully strange texture that is a little bit like a cross between bubble tea and caviar. You can use dairy milk instead of coconut milk to increase the protein, or add protein powder if you like. You can also make your life easier by doubling the recipe: shake it up in a big jar and then portion into two smaller ones.


3 tablespoons chia seeds

½ cup unsweetened coconut milk (the kind that comes in a refrigerated milk-style container)

¼ teaspoon vanilla extract

Pinch of salt

¼ 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)


  1. 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 or up to three days.

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About the authors

Catherine loves to write about food and feeding people. In addition to her recipe and parenting blog Ben & Birdy (which has about 15,000 weekly readers), she edits the ChopChop... Read the full bio »