This easy chia pudding recipe is healthy and quick to make, which you can enjoy for breakfast, dessert, or a snack.
Learn how to make this chia pudding in just a few minutes — and with only 3 ingredients.
During winter, my go-to breakfast is hands down my coconut banana porridge — creamy and so comforting.
But when spring and summer roll around, I’m all about fresher, lighter options like this chia pudding.
Not only is it delicious and pairs perfectly with any kind of fruit, but it’s also super beneficial for women’s health.
Chia seeds are packed with omega-3s, anti-inflammatory goodness, and important minerals like magnesium, calcium, iron, and zinc.
When to eat this chia pudding?
You can obviously enjoy this pudding anytime
But if you want to use it to support your body based on your cycle, it’s especially great during the luteal phase — that’s after ovulation, in the second half of your cycle.
During this phase, your body slows down a bit. You might feel more tired, a little irritable, and sometimes bloated.
Your progesterone levels rise (or at least, they should), and at the same time, inflammation and stress sensitivity tend to increase.
Chia seeds are perfect for this phase because they help support:
- Good digestion and getting rid of excess estrogen
- A more stable mood thanks to omega-3s
- Better blood sugar control, which means fewer cravings
- Fiber and essential minerals that your cycle needs
Eating this chia pudding could help ease cramps, PMS, and those annoying symptoms that come around your period.
If you want to dive deeper into how to eat to support your hormones and tweak this recipe for each phase of your cycle, I’ve got a dedicated article for you right here.
Ingredients
2 serves
- 1/4 cup or 60g chia seeds
- 3/4 cup or 200 ml plant-based milk of your choice
- 2 tbsp maple syrup or honey (totally optional — follow your sweet tooth)
- Fresh fruit and nuts of your choice
This recipe is super easy to tweak based on the phase of your cycle — perfect for naturally supporting your hormones. Think of switching the type of milk, fruit and nuts!
Wanna learn more about why cycle-syncing your food is such a game-changer? I break it all down for you right here.
Instructions
- In a bowl, jar, or glass, mix the chia seeds, plant-based milk, and maple syrup or honey.
- Give it a good stir with a spoon to make sure everything’s combined.
- Wait 2–3 minutes, then stir again to break up any clumps and make it nice and smooth.
- Cover and pop it in the fridge overnight (or for at least 4 hours if you’re in a rush).
- Right before serving, top it with your favorite fruit and nuts. Make it cute — we eat with our eyes too ◡̈
Notes & Variations
- Chia pudding keeps well in the fridge for up to 5 days — perfect for make-ahead breakfasts or snacks.
- Mix it up with a splash of vanilla, some cacao powder, or even matcha for fun flavor twists.
- It’s also *so* good layered with yogurt.
I really hope you’ll love this easy chia pudding recipe as much as I do. If you give it a try, feel free to share it on Instagram and tag @ellesync <3
