Smashed Strawberry Chia Pudding Recipe
- Emma Lisa
- May 18
- 8 min read
Updated: Jun 2
Want a healthy clean eating breakfast that tastes like dessert and will support your weight loss goals? Then my Smashed Strawberry Chia Pudding is the perfect recipe to add to your menu this week. It's jam-packed with fibre, natural sweetness, and nourishing ingredients to keep you full and appetite in balance. Whether you're going low-carb, sugar-free, or easing into a clean eating lifestyle, this easy strawberry chia seed pudding makes a delicious make-ahead option for busy mornings. Get your whisks ready!
What Is Chia Seed Pudding?
Chia pudding is a simple blend of chia seeds, milk (any kind) and a sweetener of choice (optional). The ratio is typically 3 tablespoons to 1 cup (250ml) liquid. This makes a very nutritious, high-fibre, creamy pudding and is made simply by pre-soaking the tiny chia seeds in a liquid, usually a plant-based milk, until they form a gel-like, pudding consistency. The small but mighty seeds will quickly absorb the liquid and swell to form a gel-like, silky texture that’s perfect for breakfast, as a low calorie snack, for a clean eating dessert. You can even blend the basic chia pudding recipe into a super creamy texture if you are not a fan of the jelly-like seeds in puddings.
Why You'll Love This Recipe On Repeat
easy to make and very versatile; can be made with nearly any type of milk and flavourings
cheap, budget-friendly ingredients that are always stocked on every grocer's shelves
very easy to flavour with natural sweeteners, superfood and protein powder and healthy toppings
has many health benefits and suitable for low carb, diabetic, vegan and low calories diets
This chia pudding recipe makes planning healthy meals, and quick and easy meal prep a cinch. It also provides a good dose of dietary fibre, omega-3s, and clean protein without overdoing the calories. Before we get into how to make it, let's take a look at ALL the health benefits of this cheap and easy recipe to meal prep.
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. And here's why:
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 recipes are a great option for all kinds of healthy and healing diets. For example, the chia seeds themselves are naturally vegan and vegetarian, and the base liquid can be easily adapted to any dietary preference. You can use dairy milk, plantbased milk, or even water if you like. The seeds are 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 helps with satiety and can be especially helpful for those managing their weight with food or following calorie-restricted diets.
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How To Make Tasty Chia Seed Pudding
Apart from how easy this recipe is to meal prep, chia seed pudding is versatile and can be made with nearly any type of milk including dairy or vegan options such as almond, cashew, or coconut. You can even make it with plain water for a super low calorie breakfast, main meal or snack to suit any dietary need. Chia seeds do taste quite bland on their own, but the pudding itself is very easy to flavour with natural sweeteners, superfood and protein powder, and a variety of healthy toppings.
How to Make Chia Seed Pudding
(The Perfect Ratio + Easy Method)
Making chia seed pudding is easier than you think, and once you master this simple method, I promise you, you’ll be making this on repeat! First, start with a basic ratio of 2 tablespoons of chia seeds to ½ cup of liquid. Choose any you like or to suit your dietary needs such as dairy, unsweetened almond milk or coconut milk. Whisk the milk and seeds well, and let it sit for 5 minutes, then stir again to prevent any clumping of the seeds. They can be almost impossible to break up afterwards. Then cover and pop in the fridge for at least 2 hours or overnight.
This is super fun for the kids to watch; the seeds will start to absorb the liquid and form a thick, gel-like pudding texture. You can flavour this naturally with smashed berries, chopped fruit, cinnamon, protein powder, superfood powders, a dash of vanilla, and garnish your recipe with fresh fruit, granola or nuts. I swear this no-cook recipe is going to be a fast favourite; I mean the fridge is doing almost all the "cooking" for you!
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Smashed Strawberry Chia Seed Pudding
This clean eating recipe makes the perfect meal prep breakfast and you won't believer how simple it is to make. It only needs a few dirty cheap ingredients and creates a densely nutritious breakfast or dessert.
Strawberry Chia Seed Pudding Recipe |
Ingredients |
|
Method |
Add all the ingredients (except the berries) into a 300ml mason jar. Whisk well to ensure the chia seeds do not clump (can be impossible to separate otherwise). Add the lid and store in fridge overnight (or for 2 hours) to set. In the morning, remove from the fridge. Smash the strawberries with a fork and stir into the chia pudding for a delicious berry flavour. |
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, cooking in her test kitchen and a wellness digital creator. She lives in Sydney, Australia.
Healthy + happiness,
Emma Lisa xx
HEALTH & NUTRITION PRACTITIONER
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Absolutely delicious! I loved this for breakfast. So easy to prep, and I put some granola on top. YUM!! Love your recipes, thanks! Karly