top of page


3-Ingredient Chia Seed Breakfast Pudding With Blackberry Compote

Chia seeds are such a versatile, wholefood ingredient for improving you diet, which is why it is one of my favourite superfoods to add to my breakfast recipes. The tiny seeds are surprisingly high in dietary fibre as well as protein, both of which can help you maintain and rebalance your body weight, gut health and appetite. Ready? Let's start cooking..

Raw Cacao Almond Bliss Smoothie (High Protein)  | Eat Nourish Glow
Raw Cacao Almond Bliss Smoothie (High Protein) | Eat Nourish Glow

Chia pudding is one of those easy, no-cook recipes that is perfect for the busy summer months (and your budget). All you need is a mason jar, the seeds, milk, and a little sweetness and you're good to go. You combine chia seeds with milk (dairy or non-dairy), sweetener, and then let it sit for a few minutes to thicken. That's it!

On a budget? Chia seeds are perfect superfood for tight budgets. Typically a 200-300g bag goes for $4 to $5 at Coles or Aldi. And since you only need a tablespoon or two, very cost effective for how much pudding you yield. I usually whip up several jars and my breakfast is sorted for the whole week.

What Goes In Chia Pudding?

What makes a chia pudding? This is by far the simplest "pudding" ever to make. All you need is three ingredients to make a basic pot. The seeds absorb liquid up to 10 times their size quickly forming a clear gel-like substance around each seed. The longer the seeds soak, the more gel-like the pudding becomes. This mixture is densely nutritious, super high in dietary fibre and even protein, makes a delicious dessert-like treat.

Why is chia pudding considered such a healthy food? Blending wholefood ingredients together can be a very healthy way to consume more fruit, vegetables, greens and nutrients. When you blend (versus juice), you retain all the dietary fibre found in plantbased foods. Fibre is a macro nutrient that is required daily for good health and can only be found in the foods you eat. Having smoothies every week can help you consume more essential fibre, vitamin-rich fruits and veggies than if you had to eat them individually. Smoothies are great time saver and as along as you don't go overboard with the ingredients, can support natural weight loss, better gut health and overall well being.

Free Sample Meal Plan

Download a sample of one of my Meal Plans featuring a few of my nutritious and super easy-to-make recipes!

Key Ingredients Used

Chia seeds are a superfood that I just can't get enough of! Not only are they packed with protein and omega-3 fatty acids, but the tiny seeds are powerhouse of nutrients and very high in fibre. This makes them an excellent addition to balance your diet, keep you feeling fuller for longer, and support better gut health.

  1. Nutrient-rich chia seeds: the tiny poppy-like seeds are incredibly rich in nutrients providing a wholefood source of beneficial minerals, dietary fibre, and omega-3 fatty acids.

  2. Plantbased milk: low calorie, dairy-free milk makes the best tasting chia pudding. I tend to use almond or coconut, but you can use any your favourite milk of choice.

  3. Natural sweetener: while you can use any sweetener, I base my chia seed recipes on stevia, a herb from the mint family. The mint-like leaves are 10x as sweet as table sugar although does not affect the body the same way sugar does. No insulin spikes or sugar crashes. This is perfect for diabetics like myself.

Combining these three simple ingredients makes a surprisingly delicious pudding recipe suitable for low calorie menus, those looking to heal and nourish the gut while rebalancing body weight.

You Might Like:

Healthy Chia Pudding Variations

Chia Pudding Made With A Variety Of Milks | Eat Nourish Glow
Chia Pudding Made With A Variety Of Milks | Eat Nourish Glow

Not only is chia pudding simple to make, but it's also incredibly versatile. You can use any kind of milk and sweeten it with honey or maple syrup, or add in fruit, nuts, and spices to create your own unique flavor. Chia pudding is also a great way to add more protein, extra fibre, and healthy fats to your diet. Here's some milk variations to try:

  • Almond milk: rich in magnesium, a great low calorie alternative to dairy

  • Coconut milk: another great replacement for dairy milk and easily digested, it has a lovely thick consistency and a rich, creamy texture.

  • Cow's milk: if you are not sensitive, this can make a wonderful creamy pudding but is higher in calories than plantbased options.

  • Oat milk: an easy-to-digest, low-fat, low-sugar milk that also provide healthy fibre and a creamy flavour.

  • Soy milk: higher in protein than other plantbased milks, soy is great option if you are sensitive to dairy or vegan.

No matter which version of milk you choose, adding this pudding to your meal plan each day is fabulously delicious way to get more fibre and eat a well-balanced meal.

Food Sensitivities

Can you be allergic to chia seeds? Chia seed allergic reactions do occur, but are not typical. Symptoms of chia seed allergy may include rashes, hives and watery eyes to more severe reactions. Those with low blood pressure may need to be cautious; chia seeds can lower diastolic blood pressure (DBP). The more common reaction to consuming chia seeds is bloating, gastrointestinal discomfort with constipation due the high fibre content. Increasing water and introducing chia seeds into your diet slowly is key.

Chia Seed Pudding & Blackberry Compote

Chia Seed Breakfast Pudding & Blackberry Compote   |  Eat Nourish Glow
Chia Seed Breakfast Pudding & Blackberry Compote | Eat Nourish Glow

Chia seed recipes are so much fun to make! I love experimenting with different flavors and combinations - the possibilities are endless. But by far this simple recipe topped with my Blackberry Compote is my all-time favourite to make.

Chia Seed Pudding Recipe


  • 250ml almond or oat milk, unsweetened

  • 3 tbsp chai seeds, organic

  • 3 drops stevia liquid or 1-2 tsp of your favourite sweetener

Add all the ingredients into a small mason jar (or sealable tub) and stir well to avoid clumping. Store in the fridge overnight or few at least 2-3 hours to set. To serve, eat straight from the jar or top with my Blackberry Compote or chopped fruit.

Next you will need to make the Blackberry Compote for the topping. It is made in minutes and will provide you with a delicious, healthy jam-like dessert topping that you can use for toast, pancakes, parfaits and desserts. Its so good!

Blackberry Compote Recipe


  • 2 cups blackberries, washed, organic

  • 1 cup water, filtered (or enough to cover berries)

  • 2 tbsp maple syrup or a few drops of stevia liquid

  • 1 tsp lemon juice, freshly squeezed

In a small pan, simmer the berries, water and maple syrup for 8-10 minutes or until the berries begin break down. Once softened, use a potato masher to further mash the fruit. Add the lemon juice and stir well to combine. Simmer for 2-3 minutes, then let it all cool and thicken by storing the in the fridge for 3 hours. Keeps 5-7 days in a sealed jar or container.

To make the the pudding, top with the compote and a few fresh berries as an edible garnish. If you are not a fan of the gritty texture of blackberries, you can run the compote through the blender to create a smoother topping sauce.

Batch Cook & Meal Prep

Yes, you can batch cook chia pudding and the compote. Double or triple the chia seed pudding recipe and serve into small jars to meal prep breakfast or snacks for the week ahead. I love using little mason jars for this as it keeps them super fresh and they are fun jars to eat out of as well. Kmart is a fabulous place to find little jars for mere pennies so you can line the fridge with a breakfast pudding you can top in countless ways.

Healthy + happiness,

Emma Lisa xx



Join the 4 Week Wholefood Meal Planning Email Challenge...

Learn easy ways to consume more great tasting, wholefoods all month. Includes mouth-watering recipes, meal planning tips and a BONUS free copy of my Meal Planning Kit!

Enjoyed this post? If you liked this blog post, I have a favour to ask!

Please take moment to subscribe, and to write a review. Doing this helps me know you found value here in the content I work hard to share, and I would be truly grateful. Thank you so much!

Let's connect in my FREE Wellness Facebook Community...there's a heap of goodness and more support waiting there's for you! Or come see what goodies I'm sharing today on my nutrition-based Instagram feed.


Related Posts

See All

1 Comment

Rated 0 out of 5 stars.
No ratings yet

Add a rating
Jun 07, 2023
Rated 5 out of 5 stars.

This recipe was so good, tasted like real jam I was surprised. Lovely and sweet too!

EMMA PROFILE - sugar free life.png

Hello, I'm Emma Lisa

PSSST, my mission? To support as many women and mothers as I can to take back control of their health! I am lit up teaching simple steps to a well-balanced diet and Life that you can absolutely say you love!


  • Facebook
  • Instagram
  • Pinterest
  • Twitter


Nutritionist Services 


Healthy Habits Lab

Master healthy habits with 6 weeks of results-focused Practitioner-led coaching. Join

the next intake here ➝

Freshly Baked Donuts

Sugar Free Life Program

End the tug-o-war with sugar! Learn how to quit sugar and still have you cake and eat it too. Click this way to create sugar freedom!



The Monthly Membership

Coming Soon! Sign up to enjoy my wholefood recipes and a new meal plan each month! Includes an exclusive membership hub with recipes, nutrition challenges, masterclasses and more!


Nutritionist Recommended


Take your smoothie bowls to the next level and feel like you're on a tropical island.  Make insta-worthy smoothie bowls and save 15%.


Get Access To My Free Wellness Vault

Welcome to wellness school (sans the commute to my clinic) where you can sip a steaming hot latte in your sweats, hang with me, and learn how to take back your health and wellness step-by-awesome-step.