Chia Seed Pudding: A Simple Snack for Busy Athletes

By: Kelsey Jarnell

Cooking can be difficult, especially for athletes that are busy with work, class, workouts, practice, games, etc. Some athletes can fall into ordering take out most days of the week or even cooking the same meal repeatedly. Chia seed pudding is a great option to make for an easy on the go snack. This easy recipe takes about 10 minutes to make and can be left in the fridge overnight!

            Chia seeds are a good source of fiber, protein, and omega-3 fatty acids. Two tablespoons of chia seeds (about 1 ounce or 28 grams) contains about 140 calories, 4 grams of protein, 11 grams of fiber, and 7 grams of unsaturated fat. Omega-3 fatty acids and fiber are beneficial for helping with cardiovascular health and promoting fullness. Chia seeds are often used as toppings for salads, yogurt, or even as a replacement for eggs. When chia seeds are mixed with a liquid, such as milk, the seeds expand and become a bulb like texture and makes them a great consistency for pudding. Follow the recipe below to make chocolate chia seed pudding. 

ADD YOUR FAVORITE TOPPINGS

Toppings provide an extra source of nutrients for this snack. Raspberries pair well with chocolate, but other options can be used too. Try mixing up different puddings with different fruits such as strawberries, bananas, or blueberries. You can also add in some other protein sources such as peanuts, walnuts, almonds, pumpkin seeds, or even peanut butter. Of course, you do not have to have the chocolate version of the pudding and can enjoy the pudding by itself. You can also try adding different fruit purees such as lemon, pineapple, or kiwi. 

CHOCOLATE CHIA SEED PUDDING RECIPE

 2 Servings | Prep Time: 5 minutes |Total Time: 10 minutes

INGREDIENTS

1/4 cup of cocoa powder

2 tablespoons of maple syrup

1/2 teaspoons of vanilla extract

1 cup of coconut milk

1/3 cup of chia seeds

1/4 cup of raspberries, cut up

Directions

1. Add cocoa powder into a medium deep mixing bowl. Add maple syrup, vanilla extract. Whisk to combine until smooth.
2. Add the coconut milk on top and whisk to combine. Pour the chia seeds on top of the mixture and whisk to combine one more time.
3. Cover and refrigerate the mixture until the mixture thickens, and becomes pudding like (at least 4 hours) or preferably overnight.
4. Enjoy with fresh raspberries, if desired.

SHOPPING LIST

• Cocoa powder
• Maple syrup
• Vanilla extract
• Milk
• Chia seeds
• Raspberries

For questions, cooking, snacking and otherwise, reach out to Dr. Schubert! She loves questions!

Also, check out these related articles on whole grains, overnight oats, popcorn, and snacking, plus get a FREE snack list with a wide variety of other snacking options!