Gluten Free Chia Pudding with Yogurt

Tiny chia seeds are packed with fibre and protein making Chia Pudding with Yogurt an excellent choice for everyone and it's naturally gluten free. Chia seeds promote slow digestion and provide a steady stream of energy so it's on my list of easy breakfast and snack ideas. There are many ways to incorporate chia seeds into your diet but breakfast is a great place to start.

Fibre is essential for gut health and I keep hearing that all North Americans need to boost their fibre intake. That's why I made a streusel topping with chia seeds for my blueberry muffins. Check out my post, 33 High Fibre Gluten Free Recipes to find more ways to increase your fibre intake.

Ingredients

It’s always hard to change a habit. The first time I bought chia seeds I tried them, wasn’t crazy about the texture and let the bag sit there for a year or so. I’d put the bag on the counter for a week then put it back in the cupboard having made nothing. It was like a game I played with myself. Have you played that game?

• plain yogurt or milk (or non-dairy alternatives)
• chia seeds 
• sweetener  of choice (maple syrup or honey)
• fruit, fresh or frozen

See recipe card for complete ingredient list and exact amounts.

Instructions

I know what a powerhouse chia seeds are and I always want to make healthier choices. Eventually made a chia seed challenge for myself. I made Chia Pudding three ways to assess the texture and sweetness to find my favourite recipe. This is how I did it.

1. The typical ½ cup plain yogurt with 2 tablespoon chia seeds and 2 teaspoon maple syrup.
2. Half the seeds for a softer pudding using ½ cup plain yogurt with only 1 tablespoon chia seeds and 1 tablespoon honey.
3. One jar with dairy free oat milk and no sweetener.

Variations

Gluten free eaters know all about mouth feel and making chia pudding might have you talking about it. The most common recipe is 1 tablespoon of chia seeds for every ¼ cup of milk or yogurt. The result is a thick gel and when made with yogurt a spoon will stand straight up on its’ own. Try it and see what you think.

Less Thick - I prefer mine not so thick. To make a thinner pudding you can simply add half the seeds but if you're going for the nutrients switch the yogurt for milk and don't let it sit more than 5 minutes.

Less Sweet - The sweetness is personal. My husband prefers the recipe with a tablespoon of sweetener but I think two teaspoons is plenty. The addition of fruit is mandatory for me and sometimes I skip the sweetner all together (yep, plain yogurt and fruit).

More Grab-and-Go Breakfast and Snacks

I'd grab any of these from the fridge or freezer to throw in my lunch bag and go.