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November 10, 2022

Overnight Chia Pudding

by Nadeen N. Risi, MS, RDN, LDN

Easy to make and highly customizable, this recipe can be made with the warmer, cozy flavors of winter or the fresh, brighter flavors of spring! This recipe makes a great snack or quick breakfast option if you need to get out the door. It is packed with fiber, protein, and just enough carbohydrates to be satisfying. Simply change the spices and toppings to adjust the flavors as you desire – such as replacing the milk with an unsweetened or low-sugar alternative milk of your choice, especially if adding lots of fruit toppings. Multiply to make large batches as a part of your meal prep plan!

Prep Time

15 minutes

Resting Time

4 hours 15 minutes

Makes: 1 serving



2 tablespoons chia seeds

1/2 cup milk

1 tablespoon cacao powder

1/2 teaspoon vanilla extract

1 tablespoon maple syrup

Optional toppings (add as preferred):

Berries or fruit pieces of choice

Fruit purées or dried fruit

Nut butters

Cacao nibs


Shredded coconut

Candied ginger

Nuts and seeds



  1. Add the chia seeds and milk to a small glass jar and stir together.
  2. Let the chia seeds sit for 15 minutes (mix should start to thicken and gel), then stir again.
  3. Stir in cacao powder, maple syrup, vanilla extract and your favorite fruit and toppings, then secure with a lid.
  4. Place the chia pudding in the refrigerator or freezer overnight or for at least 4 hours.


Nutrition Information

Serving Size: ¾ cup (approximately 1 small jar)

Calories: 191 kcal, Fat: 11g, Protein: 8g, Carbohydrates: 16g, Fiber: 8g, Sodium: 56mg

Adapted from:

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