I’ve been on a huge chia seed kick lately, adding them to smoothies, yogurt parfaits, homemade granola bars and just about anything else that could use an extra boost of nutrition.

These little tiny black jewels are packed full of nutrition, including protein, fibre, Omega-3 fatty acids, calcium, magnesium and zinc. Just one ounce of chia seeds (about 2 tablespoons) contains about 10 grams of fibre and almost 5 grams of protein—both of which help us feel fuller longer—contributing to healthy weight management.

The soluble fibre found in chia seeds can also help to keep blood sugar levels stable and can help protect against many chronic diseases such as diabetes, heart disease and colon cancer.

Because we have three kids we often buy foods in bulk, and when we were at Costco recently I ended up buying a fairly large bag of chia seeds. In an effort to use them up, I’ve been adding them to various recipes that I normally make and have been testing out some new recipes that feature them. I’ve been noticing “chia pudding” recipes pop up in my social media newsfeeds lately and decided to test out my own version. And I, of course, had to include my favourite ingredient—chocolate.

I had been debating whether or not to blend the pudding up once it was made (so that it was smooth instead of textured which might be more appealing to some), but I decided to test it out on my two-year-old daughter first (who is going through a bit of a picky stage). She LOVED it. However, you can blend the pudding in a good quality blender or food processor if your family prefers a smoother texture.

Making this pudding with milk and yogurt makes the pudding nice and creamy, and of course, makes this sweet treat snack-worthy, because it adds so many essential nutrients and health benefits.

I hope you enjoy this recipe as much as we do!

 The Dairy Divas are on Facebook! Visit our Alberta Milk page to stay up to date on dairy, nutrition and more!

Written by a Registered Dietitian. 

Chocolate Peanut Butter Chia Pudding
Prep Time
20 minutes
Cook Time
none
Yields
6-8 servings

Ingredients

2 cups (500 ml) milk
1/2 cup (125 ml) chia seeds
1/4 tsp (1 ml) cinnamon
1/2 cup (125 ml) vanilla Greek yogurt
1/4 cup (60 ml) natural peanut butter (could substitute any other nut or seed butter)
1/4 cup (60 ml) honey
1/4 cup (60 ml) cocoa powder
1 tbsp (15 ml) maple syrup
1/2 tsp (2 ml) vanilla extract
banana slices and mini chocolate chips for the topping

Directions

  1. Pour milk, honey, and cinnamon into a small saucepan and set over medium heat on the stove, stirring often until steaming (about 5-10 minutes).
  2. Remove from heat and transfer to a glass bowl. Stir in chia seeds, peanut butter, cocoa powder, and vanilla extract and whisk together. Let sit for about 10 minutes at room temperature.
  3. Once cooled, cover with plastic wrap and put in the fridge to chill for at least 12 hours.
  4. After the 12 hours, remove from fridge, stir in vanilla yogurt and maple syrup and whisk until incorporated.
  5. Serve in small dishes with banana slices and mini chocolate chips on top!

dairy-divas

Sarah
Read more by: Sarah
Sarah Remmer, RD is a Mom of three, and Registered Dietitian in Calgary, Alberta. Sarah runs a nutrition consulting and communications company, where she specializes in infant and kids nutrition. Sarah is also a freelance nutrition writer and blogger.
Member Of
College of Dietitians of Alberta
Dietitians of Canada