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Blueberry Chia Pudding

Chia Pudding Parfait recipe

I have to admit to jumping on the chia pudding bandwagon a little late. But I am so glad that I did, and now I am obsessed. And those tiny chia seeds pack quite a nutrient punch. A 2T serving provides:

  • Fiber: 11 grams.
  • Protein: 4 grams.
  • Fat: 9 grams (5 of which are Omega-3s).
  • Calcium: 18% of the RDA.
  • Manganese: 30% of the RDA.
  • Magnesium: 30% of the RDA.
  • Phosphorus: 27% of the RDA.
  • They also contain a decent amount of Zinc, Vitamin B3 (Niacin), Potassium, Vitamin B1 (Thiamine) and Vitamin B2.**

Chia puddings are perfect for breakfast, dessert (make a parfait like in the picture above) or a quick snack. Quick tip: I make mine with no added sweetener, but use honey as needed to taste. Also, feel free to sub your favorite fruit into the recipe, like cherries or mango.

Blueberry Chia Pudding


  • 11 oz lite coconut milk*
  • 2 Tbsp honey (optional)
  • 3/4 cups chia seeds
  • 2 cups blueberries (frozen or fresh)


  • Whisk together the following: 11 oz lite coconut milk, 2 cups water, 2 Tbsp honey, if using.
  • Stir in 3/4 cups chia seeds and 2 cups blueberries.
  • This will be ready in 2-4 hours, but it is best to let it soak overnight. Recommend stirring 1-2 times before eating to distribute chia seeds & to soak up any excess liquid.


*Note: read all ingredient lists; avoid added msg, sugar, gluten, salt, etc.

I'd love to know if you've tried chia pudding! What is your favorite flavor combo? Let me know in the comments below. And, of course, if you make my chia pudding, please share pictures on Facebook, Twitter or Instagram. Find us in all 3 places as @prepdish!

**Source: Authority Nutrition

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20150217Allison025Prep Dish is a gluten-free & paleo meal planning website. Celebrity personal chef & dietitian Allison Schaaf thoughtfully crafts each plan using her own well-tested recipes. Each meal plan allows you, the home cook, to spend only 2-3 hours preparing a week’s worth of crave-worthy, gluten-free, healthy meals using seasonal, whole foods (nothing processed!). We aim to save you time while keeping your family’s taste buds happy.

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