5-ingredients Easy & Healthy Kefir Chia Pudding
Start your day right with this foolproof recipe for easy and healthy chia pudding featuring the probiotic benefits of kefir. Fall in love with mornings again as you savor every spoonful of this heavenly, tasty treat.
Are you looking for a nutritious, healthy breakfast option requiring minimal effort? You can look no further than this easy overnight kefir chia pudding. Packed with the goodness of chia seeds and the probiotic benefits of kefir, this easy kefir chia pudding recipe is delicious and incredibly simple to prepare. By preparing it the night before, you can wake up to a ready-to-eat, creamy, and satisfying breakfast that will keep you fueled throughout the day.
Why To Consume Chia Seeds
There has been a lot of hype about chia seeds. It is amazing how certain foods suddenly gain popularity; everyone is talking about them. Almost any healthy food restaurant offers chia pudding now. But, you know what? There is a valid reason for being so popular: chia seeds are good for you.
Since I was a kid, I couldn’t start my day without breakfast. I would feel weak and dizzy, and I had to eat soon after getting up. I now know how important it is to eat breakfast. If you also want to learn why fueling our bodies in the morning is essential, please check my Benefits of Breakfast (Yogurt Parfait) blog post.
Chia seed pudding is one fine pick for busy mornings. Preparing it overnight and enjoying the fruit of your hard labor in the morning is the best part. Just kidding, it isn’t hard at all to make overnight chia pudding. Quite contrary 😂.
Chia Seeds Nutrition and Health Benefits
Chia seeds are a popular superfood with numerous health benefits due to their rich nutritional profile. Here are some of the key benefits of chia seeds:
- For a portion size of 1 oz (28 gr, about two tablespoons), chia seeds offer 4.7 gr protein, 8.7 g healthy fat, 11.9 g of carbs, and 9.7 gr dietary fiber. This is a decent amount of fiber (about 35% of RDI), especially for those suffering from constipation.
- There is also a high amount of calcium, magnesium, and phosphorus essential for bone health.
- Chia seeds also have a decent amount of non-heme iron. A critical nutrient of chia seeds is polyunsaturated fatty acids (75% of total fat). Most are alpha-linolenic acid (ALA), or omega-3 fatty acids, positively affecting heart health and fighting depression and anxiety.
- Chia seeds can absorb up to 10 times their weight in water, making them an effective way to stay hydrated during physical activity or in hot weather. When mixed with liquid, they form a gel-like substance that can help retain moisture in the body.
Ingredient You’ll Need for Kefir Chia Pudding
Chia seeds have gained popularity recently due to their numerous health benefits, as I explained above. When soaked in liquid, these tiny seeds swell and create a gel-like consistency, making them perfect for creating a creamy pudding texture. Especially when combined with kefir, a fermented milk drink that contains probiotics. These beneficial bacteria promote gut health and boost our immune system.
Here are the ingredients you’ll need for this chia seed pudding recipe:
- 1 cup chia seeds
- 2 cups regular milk – I like using organic whole milk, but you can use any other non-dairy milk alternative, such as almond milk, coconut milk, or oat milk.
- 1 cup plain milk kefir – I strongly suggest using plain kefir, a better choice for individuals who want the full range of probiotic benefits and prefer a neutral, tangy taste. It allows for customization to control sweetness. Conversely, flavored kefir offers a sweeter taste but may have a higher sugar content.
- 1 tsp unsweetened cocoa powder
- 2 tsp maple syrup – or you can use honey as an alternative
- Optional toppings: fresh fruits (such as berries or sliced bananas), coconut flakes, pomegranate seeds, nuts (like almonds or walnuts), honey or maple syrup
How to Make Chia Pudding
- Pour chia seeds into a Mason jar.
- Combine the kefir and milk in a mixing bowl or container. Stir well.
- Sift cocoa powder into a mix of milk and kefir and add maple syrup. Mix well.
- Pour the liquid mixture over the chia seeds and stir well to ensure the chia seeds are evenly distributed.
- Cover the mixture and refrigerate it for at least 2-3 hours or overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.
- After the first hour, stir the mix to ensure the chia seeds are evenly dispersed.
- Once the pudding has thickened to your liking, remove it from the refrigerator.
- Serve the kefir chia pudding in individual bowls or jars and top with fresh berries or sliced fruit. My favorite fruits are blueberries, raspberries, and bananas. I also like adding chunks of dark chocolate for added sweetness.
- Optionally, you can drizzle more honey or maple syrup on top for added sweetness or sprinkle some nuts or seeds for extra texture and nutrition.
Chia Pudding Variations
The beauty of this recipe lies in its versatility; feel free to experiment by adding flavors like vanilla extract or a dash of cinnamon. By doing so, you can create different variations to suit your taste buds.
This easy overnight chia pudding with kefir is a fantastic breakfast option for those busy mornings when you want something nutritious and satisfying without spending much time in the kitchen. Plus, it can be prepared in advance, allowing you to grab and go whenever needed.
If you liked this recipe, here are some other great options to try:
- Fresh Mango Smoothie with Kefir (Mango Lassi)
- Easy Fluffy Whole Wheat Pancakes with Kefir
- Easy 4-Ingredients Banana Spinach Smoothie with Yogurt
- Easy 10 Minute Strawberry Yogurt Recipe
- Banana Chia Pudding
- Easy Overnight Chia Seed Pudding with Fruit
- Chia Pudding with Oat Milk (Easy Recipe)
5-ingredients Kefir Chia Pudding
Ingredients
- 1 cup chia seeds
- 2 cups milk dairy or non-dairy
- 1 cup kefir plain
- 1 tsp unsweetend cocoa powder
- 2 tsp maple syrup
Instructions
- Pour chia seeds into a Mason jar.
- Combine the kefir and milk in a mixing bowl or container. Stir well.
- Sift cocoa powder into a mix of milk and kefir and add maple syrup. Mix well.
- Pour the liquid mixture over the chia seeds and stir well to ensure the chia seeds are evenly distributed.
- Cover the mixture and refrigerate it for at least 2-3 hours or overnight. This allows the chia seeds to absorb the liquid and create a pudding-like consistency.
- After the first hour, stir the mix to ensure the chia seeds are evenly dispersed.
- Once the pudding has thickened to your liking, remove it from the refrigerator.
- Serve the kefir chia pudding in individual bowls or jars and top with fresh berries or sliced fruit. My favorite fruits are blueberries, raspberries, and bananas. I also like adding chunks of dark chocolate for added sweetness.
- Optionally, you can drizzle more honey or maple syrup on top for added sweetness or sprinkle some nuts or seeds for extra texture and nutrition.
Notes
- The nutrition information provided is an estimate. It will vary based on the specific ingredients used. Also, it only includes components for the chia pudding and doesn’t include the topping.
- Regular milk – I like using organic whole milk, but you can use any other non-dairy milk alternative, such as almond milk, coconut milk, or oat milk.
- Plain milk kefir – I strongly suggest using plain kefir, a better choice for individuals who want the full range of probiotic benefits and prefer a neutral, tangy taste. It allows for customization to control sweetness. Conversely, flavored kefir offers a sweeter taste but may have a higher sugar content.
- Maple syrup – or you can use honey as an alternative.
- Top it off with your favorite fruits. My favorites are blueberries, raspberries, and bananas. I also like adding chunks of dark chocolate for added sweetness.
- If you like your chia pudding sweeter, you can add more maple syrup during preparation. Or top it before eating with maple syrup or honey.
- Chia pudding also goes great with cinnamon or shredded coconut on top.
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