Overnight Berry Chia Pudding
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.
Berry Chia Pudding
Hands-on Time: 5 minutes
Total Time: Overnight
Recipe variations: Make this recipe, which calls for refrigerated unsweetened coconut milk, a coconut chia pudding of sorts by adding toasted coconut chips as a garnish like we did; try alternating plain chia pudding with fresh fruit for a layered effect. 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 it into two smaller ones.
- 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
- 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.
Makes 1 serving.
Total Carbohydrates: 18 grams per serving
Photo Credit: iStock