Healthy, Raw Chocolate Chia Pudding (Sugar-free)
- Emma Lisa
- Jun 17, 2024
- 7 min read
Updated: 6 hours ago
This Healthy, Raw Chocolate Chia Seed Pudding Recipe is packed with clean eating ingredients and is a delicious, sugar-free way to satisfy your sweet cravings without the any added sugar. Quick and easy to make, this chia pudding recipe (sugar-free) is suitable for diabetics and those watching their sugar intake, as well as vegetarians, vegans, and for coeliac diets. Get your whisks ready? Let's make it together...
Healthy, Sugar-free Chia Pudding Pots
Chia pudding is a simple and delicious breakfast, dessert or sugar-free snack pudding that boasts both great taste and nutrition. It is easily made with chia seeds, a tiny powerhouse of a seed that is jam-packed with essential fibre, plant protein, and healthy fats, making it a highly nutritious ingredient. To make chia pudding, the tiny seeds are soaked in liquid such as milk, plantbased milk, or even water. During the soaking, the chia seeds quickly absorb the liquid, resulting in a thick, pudding-like consistency that is both satisfying and nutritious.
What makes chia pudding truly special is how easy it to both, flavour and customise with endless clean eating and sugar-free ingredients. You can easily tailor it to your dietary preferences or tastes by sweetening it with honey, maple syrup, or natural, sugar-free sweeteners like stevia. For an extra burst of flavour, you can easily add fresh fruit, berries, nuts, and spices to enhance the overall taste and recipe. It only takes a few minutes to make and there are honestly endless variations and clean eating recipes you can create from it. Not only does chia pudding provide you with a satisfying meal, but also fuels your body with essential nutrients to keep you energized throughout the day.
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Health Benefits Of Chia Pudding
Chia pudding offers an excellent serving of wholefood nutrients that benefit almost everyone. The combination of dietary fibre, lean plant protein, healthy fats, vitamins, and minerals makes chia seeds and the pudding a nourishing and healthy addition to your clean eating diet.
High-fibre Dessert or Breakfast
Chia seeds are excellent sources of essential dietary fibre. Fibre helps you feel full and satiated after eating, so adding chia pudding recipe (sugar-free) to your menu is a great way to manage weight and your appetite. Chia seeds also support better digestion, improve your gut health, and maintain good bowel health.
Rich In Plantbased Protein
Chia seeds are a rich source of plant protein, making them suitable for vegetarian and vegan diets. Despite their small size, these densely nutritious seeds help support tissue growth and repair, as well as help maintain and build lean muscle. Chia seeds are naturally filling due to their high fibre and protein content, and can help you maintain morning energy levels. For this reason they are an excellent addition to your clean eating pantry and menu.
Contains Healthy Fat
Chia seeds are rich in omega-3 fatty acids, which are an essential nutrient for your heart health, brain function, and inflammation reduction. These healthy fats also create that sense of fullness and can help manage your blood sugar levels, especially if you are insulin resistant.
Suitable For All Dietary Needs
Chia pudding recipe (sugar-free) is a great option for many diets. For example, the chia seeds themselves are naturally vegan and vegetarian, and the base liquid can be easily adapted to any dietary preference, using dairy milk, plantbased milk, or even water. The seeds are also naturally gluten-free, making them a safe and delicious choice for those with celiac disease or gluten sensitivity. And while chia pudding can be sweetened, the seeds contain no sugar, making them suitable for those managing blood sugar levels. The high fibre content in chia seeds will promote satiety and can be especially helpful for those managing weight or following calorie-restricted diets.
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How To Make Chocolate Chia Pudding
This super delicious and Healthy, Raw Chocolate Chia Seed Pudding Recipe is an excellent sugar-free breakfast or dessert. It is quick and easy to make, jam-packed with wholesome nutrients, and bursting with flavour possibilities. Chia pudding recipe (sugar-free) is a versatile and convenient way to fuel your mornings or treat yourself to a guiltless sugar-free dessert.
Raw Chocolate Chia Pudding Recipe |
Ingredients |
|
Method |
In a bowl, whisk all the ingredients together for 2-3 minutes. Keep continually whisking to prevent the chia seeds from clumping together. You'll notice the seeds begin to form a gel-like substance as they soak up the liquid milk. Once this starts to happen, you can store in sealed jars in the fridge to set overnight. Serve directly from the jar or pour into a dessert dish and garnish with fresh berries and a few nuts. |
NUTRITION: 1 serving size | Carbs: 13.5 (net) | Fibre: 15g | Protein: 7.8g | Fat: 14.6g |
Chia Pudding Recipe Variations
This recipe is so easy to meal prep and can be made with a number of delicious, clean eating flavourings, and served with a variety of tasty toppings, for example:
vanilla favoured chia pot with a pinch of ginger and 1/2 a mango, cut into chunks to serve on top
try raw cacao chia pudding with a drizzle of runny nut butter and chocolate sauce on top
make vanilla chia pudding with a scoop of vanilla protein powder for a high protein version
add pitted cherries and a few dark chocolate shavings to the top for a delicious gourmet dessert
add a teaspoon of superfood powder such as acai berry, butterfly pea, turmeric, or spirulina
There are literally a dozen or more ways to meal prep and serve chia pudding, from basic recipes to fully decadent flavours. Try out a few clean eating recipes to see which you like best, and don't be shy to experiment with your own recipe creations.
Frequently Asked Questions
Can You Eat Chia Seeds Raw or Do They Need To Be Soaked?
A word of caution, chia seeds are best pre-soaked before you consume them. I advise clients to always pre-soak the seeds for at least 10 minutes prior to using in recipes. This will help activate the stored nutrition of the seeds and also allow them to form a gel-like consistency, making them more ingestible. Never eat them dry. This can be a serious choaking hazard in larger quantities. Plus, when soaked, chia seeds expand and can help with appetite control which is great for weight loss and gut health.
Why Is My Chia Pudding Runny or Too Thick?
Chia pudding can turn out runny if the chia-to-liquid ratio is ill-portioned or it hasn’t set long enough. Aim for a 1:4 ratio (2 tablespoons chia seeds to 1/2 cup liquid) and let this mixture soak for at least 2-4 hours or overnight. Too thick? Simply stir in more liquid, let it sit 30 minutes or until creamier.
Can I Use Water Instead of Milk In Chia Pudding?
Yes, you can make chia pudding with water instead of milk, especially if you're avoiding dairy or reducing calories. While it won’t be as creamy, adding flavour with vanilla extract, cinnamon, or fruit can make it delicious and hydrating.
Do Chia Seeds Cause Bloating & Digestive Issues?
If you have never tried chia seeds or the pudding before, I recommend that you start small and ease into the recipe. For some people, yes, chia seeds can cause bloating if they are consumed in large portions. Enjoy a warm digestive herbal tea like peppermint or fennel after consuming if you are worried. It's also wise to make it a habit to keep fully hydrated whenever consuming any high-fibre foods.
Can Chia Pudding Help Me With Weight Loss?
Chia seed pudding is an excellent meal for weight loss due to it's high-fibre, nutritious ingredients. Soaked, activated chia seeds provide a natural fat-burning boost plus are low-calorie and high-fibre meal helping to curb appetite, afternoon hunger and stabilise blood sugar levels. Just 2 tablespoons of chia seeds contain around 10 grams of dietary fibre, which slows down your digestion and helps to balance your blood sugar levels. For weight loss, make chia pudding with unsweetened almond milk or water, a clean protein powder, and avoid adding sweeteners or overdoing it on toppings.
More Chia Pudding Recipes To Try
If you liked this recipe, come check out all of my quick and easy to meal prep chia seed pudding and dessert pudding recipes made with healthy, clean eating ingredients:
Nutritionist's Note
Eating healthy and clean is easy when you focus on nutritious, homemade meals like this chia pudding recipe. Instead of dieting, simply start to focus on foods that naturally support your digestion, balance blood sugar, and keep food cravings in check.
Want more recipes like this and daily nutrition support? Come join my free Eat Nourish Glow Facebook Community where I share exclusive meal planning tips, free nutrition challenges, and expert recipe guidance to help you eat well and feel your best every day! See you over there!
Emma Lisa, Nutritionist & Women's Practitioner
Emma Lisa is a Nutritionist & Women's Health Practitioner with over 14+ years experience in clean eating nutrition, meal planning and health coaching. She is a published cookbook author, passionate food recipe creator and lifestyle blogger, and an advocate for women's health and anti-diet culture. When she's not in clinic, Emma is mum to five kids, in her test kitchen and a wellness digital creator. She lives in Sydney, Australia. FOLLOW: Instagram | Facebook | Pinterest
Healthy + happiness,
Emma Lisa xx
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Five stars! I’ve tried making this pudding before, and it always turned out really clumpy and not very tasty so I was really pleased with your recipe Emma. Thanks for sharing, by the way loving your blog! Lisa xx
This recipe turned out so good, I wasn’t sure at first as never having eaten chia seeds before, but it’s become a big favourite. Appreciate the recipe thanks!
Where had this recipe been all my life!!!! Its go yummy and delicious, thank you Emma Lisa! My new fave!!!
I know it’s silly but I’ve never thought of putting chocolate flavour with Chia pudding., I have always use just vanilla. But it taste so good, thank you so much for the inspiration and this recipe. I think I just found a new favourite!!