While I love throwing together a simple chia seed pudding for a snack (perfect to grab-and-go!), sometimes that basic staple needs to be elevated – especially if you’re making it a meal instead of a snack.

If you haven’t tried out chia seeds yet, you definitely should! They have a host of health benefits including aiding proper digestion, helping decrease inflammation, and supporting our bodies’ natural detox processes.

The reason they are able to do all this is because of their high soluble fiber content. (Check out this post for more on fiber.) These little seeds love to soak up liquid, and their volume greatly increases when mixed with any sort of liquid creating a gel-like structure – this is how we get the pudding texture from chia seeds!

In addition to fiber, chia seeds are a plant-based source of complete protein (containing all the essential amino acids). You’ll get around 4 grams of protein in 2 tbsp (30mL) of chia seeds.

They are also a good source of Omega-3 fats, (in the form of ALA (alpha-linoleic acid), which still needs to be converted by our body into the usable forms).

And finally they are also a good source of minerals like calcium, phosphorus, and manganese!

So much from such a tiny seed!

Chocolate Chia Seed Pudding Parfait


  • 1 ¼ cup (310mL) coconut, almond, or other non-dairy milk

  • 1 banana

  • 1 scoop (around 60mL) protein powder

  • 2 tbsp (30mL) cacao powder

  • ½ cup (125mL) chia seeds

For layering / topping:

  • ⅔ cup (160mL) Coconut yogurt (or other full-fat yogurt)

  • 2 tbsp (30mL) Nut butter

  • Cacao nibs

In a blender, combine until smooth the milk, banana, protein powder, and cacao powder.

Pour the mixture into an airtight container (like a mason jar) and add in the chia seeds. Shake or mix well to fully combine. Let sit for 2 minutes and mix again. Let sit for another 2 minutes and mix again.

Refrigerate for at least 15 minutes, or even overnight (up to 2-3 days).

When ready to eat, layer with coconut yogurt, nut butter, and top with some cacao nibs. Enjoy!

Serves 2

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