Do you eat chia seeds?

I am a big fan of seeds – of all kinds.  Chia seeds are those tiny black or white seeds that can be sprinkled on anything from soup to nuts, literally.

I love adding them to salads, yogurt, chili, soups, roasted nuts, bean dishes and baked good.   Chia seeds make a great egg substitute, too, as they become gelatinous when added to water taking on the consistency of eggs.  When added to recipes, chia seed gel can act as an emulsifier and be the glue that binds ingredients together.

Why chia seeds?

They are tiny powerhouses of omega-3 fats, which is great for brain and cell health, as well as protein for muscle and bone health, as well as fiber for gut, heart and brain health. Plus, all of these nutrients are satiating and keep you feeling full longer, which can help stabilize your blood sugar and help you eat less.

Chia seeds offer a great way to make pudding as they expand in liquid.  The beauty of chia pudding is that you can add your favorite toppings and flavorings and it takes on the flavor profile beautifully.

Here are three tasty toppings that I add to my chia pudding cups:

  • Maple Cinnamon Apple

  • Spicy Mint Chocolate Chip

  • Vanilla Ginger Peach

Try your own flavor sensations!

Chia Pudding Cups

Vicki Shanta Retelny, RDN
Simple and tasty pudding chock full of healthy fats, fiber and protein.
Prep Time 5 mins
Cook Time 5 mins
Chill Time 2 hrs
Total Time 10 mins
Course Dessert
Cuisine American
Servings 2


  • 3 tbsp chia seeds
  • 3/4 cup milk
  • 1 tbsp pure maple syrup


  • In a small bowl, add chia seeds, milk and syrup and stir until combined.  Divide into individual cups.
  • Put in the refrigerator to thicken for at least 2 hours. Remove from refrigerator and add desired toppings.  Enjoy!


Maple Cinnamon Apple
1/4 small apple, diced
1/4 tsp cinnamon
Spicy Mint Chocolate Chip
1/2 tsp cayenne pepper
2 mint leaves
2 Tbsp dark chocolate chips
Vanilla Ginger Peach 
1 tsp pure vanilla extract
1/2 tsp ground ginger
1/4 small peach, diced

If you try chia pudding, drop me a note or tag me @vsrnutrition on Instagram or Twitter.

Enjoy eating simply,