Ingredients
Vanilla chia pudding
- 1 cup 2% milk 240 ml, plus a little more if needed after chilling
- 0.25 cup whole chia seeds About 56 g
- 2 teaspoons maple syrup
- 0.5 teaspoon vanilla extract
Optional serving
- Fresh strawberries or blueberries Add just before serving; not included in nutrition estimate
Equipment
- Small mixing bowl
- Whisk or fork
- Two covered containers
Instructions
Mix and chill
- Whisk the milk, chia seeds, maple syrup and vanilla in a clean bowl until all the seeds are wet. Scrape around the bottom edge so no dry pockets remain.
- Wait 10 minutes, then whisk again thoroughly to break up any clusters. Divide between two covered containers, leaving room to stir.
- Refrigerate at 40°F (4°C) or below for at least 4 hours, preferably overnight, until evenly thickened and spoonable. The 10-minute pause is included in the chilling allowance.
- Stir before eating. If too thick, add milk one tablespoon at a time until the pudding loosens. Add optional washed, dried berries just before serving.
- Keep covered and refrigerated; use within 3 days. Discard if left out longer than 2 hours, or 1 hour above 90°F (32°C).
Nutrition
Calories: 222kcal
Video
Notes
Calories are estimated per half batch, excluding fruit: chia 280 kcal for 56 g using Harvard’s 140-kcal-per-28-g reference, milk about 120 kcal per cup, maple syrup about 35 kcal for two teaspoons and vanilla about 6 kcal. Brands and measured weights vary.
Cost allowance for ingredients used: chia $0.90–1.40, milk $0.40–0.60, maple syrup $0.25–0.40 and vanilla $0.20–0.35. This is a planning estimate, not a store quote.
Contains milk. An unsweetened plant beverage changes flavor and nutrition. Hydrate chia fully; do not eat it dry by the spoonful.
Video companion: Downshiftology demonstrates the same no-cook chia-and-milk method. Milk choice, sweetness, toppings and proportions may differ; follow the written quantities here.