Chia Pudding

contributed by Amy Aubertin, MS,RD,LDN

A quick breakfast, snack or sweet ending to a meal.


1 cup yogurt or kefir
2 tablespoons chia seeds
½ teaspoon vanilla extract
2 tablespoon of maple syrup


Combine all ingredients and gently stir. Stir every few minutes (about for 15 minutes) and when it becomes pudding consistency … it’s ready to eat. Eat it as is or stir in an addition(s). It will need refrigeration, if it’s eaten later on.

Delicious Additions: sliced banana, dates, almonds, cashews, coconut, raisins, berries, diced mango, cinnamon, nutmeg.

Meal Plan Connection

We recommend portioning on your own as you work on normalized eating. If you are on a an exchange based meal plan, check here for the exchanges: Meal Plan Exchanges.