Updated: Mar 25
An amazing plant-based, vegan-friendly, soy-free, dairy-free, and gluten-free 3-Ingredient Chia Seed Pudding recipe that makes approximately 2 servings taking about 2 minutes to prepare, with an additional 2-24 hours for chill time.
Pudding is a favorite for many people, but store-bought pudding is usually filled with garbage ingredients, allergens, and preservatives. For instance, pudding's main ingredient usually is milk. Approximately 30 million to 50 million Americans are lactose intolerant, including up to 75 percent of African Americans and American Indians and 90 percent of Asian Americans, myself included. That's not counting that traditional dairy is linked to an increased risk of broken bones, diabetes, ovarian cancer, and antibiotic resistance, and is brimming with saturated fat, somatic cells (pus), and hormones. Check out my blog, The Truth About Cow's Milk, to learn more.
Plant-based milk is a great alternative, but it's important to understand that not all plant-based alternatives are created equally. For instance, although soybeans do have some health benefits, we must remember that most non-organic soy products are brimming with GMOs, causing less nutritional value and more toxic effects due to the chemicals involved in the genetic modification process. Soybeans contain compounds like phytate, which may interfere with the body’s ability to absorb vitamins and minerals crucial for vegan and plant-based dietary demands. These same anti-nutrient compounds may also cause digestive issues due to a reduction in the gut’s barrier functions resulting in inflammation that causes these digestive problems. Check out my blog, The Truth About Soy Products, to learn more.
Hence, I usually recommend using plant-based alternatives such as my Thick & Creamy Oat Milk.
Now, let's discuss the benefits of chia seeds. Chia seeds are a simple yet delicious ingredient you can add to your meals to add a rich source of fiber, protein, and omega-3s. Chia seeds have many health benefits, including, but not limited to:
Aids in weight loss
May promote heart health
May promote bone health
May aid in controlling blood sugar (1)
I like to serve this chia seed pudding in either reused Oui Yogurt jars or wine glasses to make me feel as fancy as this recipe tastes. I like to make this recipe with a base of plant-based egg nog in place of milk and honey. I also enjoy topping it with cinnamon and nutmeg.
You may add fruits of your choice to top it off and make it your own. I like strawberries, blackberries, or blueberries, but your favorite fruit will make this recipe even more pleasing and flavorful to your tastebuds with additional health benefits.
Another excellent add-on, especially if you're a chocolate lover, is to add some of Earthley's Cocoa Calm, which is an antioxidant-rich organic cocoa powder with three key adaptogens (organic ashwagandha root, organic Rhodiola root, and organic eleuthero root). Earthley's non-alkalized, all-natural, organic cocoa blend has many medical benefits, such as being rich in polyphenols that provide several health benefits like reduced inflammation, better blood flow, lower blood pressure, and improved cholesterol and blood sugar levels while improving blood flow to the brain and overall brain function. Cocoa may reduce high blood pressure by enhancing nitric oxide levels and lowering your heart attack or stroke risk. Natural cocoa may improve mood and symptoms of depression by various means, and its flavanols may improve symptoms of type 2 diabetes while also potentially aiding in weight control and may have cancer-protective properties. Cocoa's theobromine and theophylline contents may help people with asthma, while its antibacterial and immune-stimulating properties may benefit your teeth and skin.
So without further ado, I introduce to you my simple three-ingredient masterpiece. Since I am allergic to soy and have adopted a plant-based lifestyle (no meat or dairy), this recipe is easily vegan-friendly (just substitute honey for agave or maple syrup). This recipe is naturally plant-based, soy-free, dairy-free, and gluten-free.
3-Ingredient Chia Seed Pudding
4 tbsp. chia seeds
1 cup plant-based milk or egg nog (follow my oat milk recipe)
3-4 tbsp. honey (vegans can substitute for agave or maple syrup)
Gather the ingredients, preferably organic: chia seeds, plant-based milk, 3-4 tablespoons of honey, agave, or maple syrup. Also, grab something big enough to store the pudding in; I use a mason jar.
After gathering the ingredients, pour all the ingredients (chai seeds, plant-based milk, honey, agave, or maple syrup) into the storage container and mix well.
After mixing the ingredients, thicken the pudding by placing the mixed pudding into the refrigerator for a few minutes (5-10 minutes). During this time, the pudding will also start to separate.
After letting the pudding thicken for about 5-10 minutes, remove the pudding from the refrigerator and mix it one more time to ensure no clumps and no separation has occurred.
After mixing the pudding for a second time, place the thoroughly mixed container back into the refrigerator for at least 2 hours. I left it in overnight and ate it the following evening. At this point, I like to separate the pudding by servings in old Oui yogurt glass jars and cover it with Oui lids as it sits overnight.
When you're ready to serve, feel free to top it with cinnamon or fresh fruits of your choice for a chef's kiss quality picture. The chia seeds should have absorbed the plant-based milk and sweetener of choice, leaving you with an excellent tapioca pudding-like texture.