If you’re a fan of the ease and nutrition of overnight oats, you’re going to fall head over heels for the next big no-fuss breakfast trend to hit the health-food scene: chia seed pudding.
Yes, that’s right: We’re telling you to eat pudding for breakfast—or anytime, really! Chia seeds pack an impressive 11 grams of fiber in just two tablespoons, making it one of the most effective appetite suppressants for weight loss. And chia pudding? It’s one of the tastiest ways to work the superfood into your daily diet. To make nearly all of the recipes below, you just need to mix the ingredients, place the concoction in an airtight container, and refrigerate overnight. While you’re sleeping, the recipe’s liquids expand the seeds, forming a tapioca-like texture and filling you up, fast—no cooking required! It doesn’t get much better than that.
Read on to discover our favorite mouthwatering recipes—which range from dessert-inspired to tea-infused—and start eating your way toward the flat belly you’ve always wanted.
1. Key Lime Pie Chia Pudding
Nutrition: 329 calories, 27.4 g fat, 20 g saturated fat, 75 mg sodium, 24.8 g carbs, 5.8 g fiber, 15.2 g sugar, 4 g protein
This tangy pudding is ideal for breakfast; it’ll wake you up with its tart flavor and bright color. Besides keeping the avocado ripe and lively, the lime is rich in D-limonene, which has been shown to have anti-cancer effects and soothe heartburn and acid reflux. The avocados provide satiating healthy fats that blast belly fat.
2. White Chia Coconut Pudding
Nutrition: 347 calories, 14.8 g fat, 3.8 g saturated fat, 122 mg sodium, 60.3 g carbs, 15 g fiber, 31.9 g sugar, 6.3 g protein
This is an ideal recipe if you’re in the mood for a rich, decadent pudding. We love the contrast between the sweet-but-creamy coconut and the slightly sour plum compote, and the generous array of healthy ingredients, from acacia honey to yogurt and rice milk. You can also use one of these best milk alternatives.
3. Layered Chia Pudding with Strawberry Fig Compote
Nutrition: 430 calories, 14.9 g fat, 1.9 g saturated fat, 188 mg sodium, 65.7 g carbs, 23.5 g fiber, 37.2 g sugar, 12.5 g protein (calculated with raw honey for sweetener and without almond butter & extra honey layers)
We’re seriously into the layered look, and we’re not talking about clothes here. This chia pudding is lovely to look at and packed with nutrients. The bright red compote contains figs, a great satiating source of fiber and potassium to aid muscle function.
4. Piña Colada Chia Pudding
Nutrition: 456 calories, 37.1 g fat, 25.4 g saturated fat, 162 mg sodium, 18.9 g carbs, 12.8 g fiber, 12.5 g sugar, 8.6 g protein
If you like piña coladas … escape with this recipe, which will ramp up your energy levels with pineapple, one of nature’s best sources of manganese, a trace mineral that is essential for energy production.
5. Chocolate Zucchini Breakfast Pudding
Nutrition: 479 calories, 33.3 g fat, 4.4 g saturated fat, 52 mg sodium, 44.7 g carbs, 15 g fiber, 20.9 g sugar, 10.8 g protein
If you’re all about sneaking vegetables into your sweet breakfast routine, this recipe is for you — it has 60% of your recommended daily fiber. The zucchini in this pudding is loaded with vitamins and boasts more blood pressure-lowering potassium than a banana. It’s also a good source of healthy fats, thanks to omega-3-fatty-acid-rich walnuts and monounsaturated-fat-packed avocados.
6. Chia Seed Breakfast Pots with Raspberry Rosewater Sauce
Nutrition: 329 calories, 20.7 g fat, 14.3 g saturated fat, 83 mg sodium, 38.1 g carbs, 8.8 g fiber, 27.7 g sugar, 7 g protein (calculated with raw honey, light coconut milk, and cow milk yogurt)
Stop! Don’t keep scrolling! Yes, we know you probably don’t know what rosewater is, but we can’t let you miss out on this tart and tangy sauce, swirled perfectly through thick chia pudding. Topped with fresh raspberries (a fruit that’s loaded with polyphenols that help you burn fat), this is an easy breakfast that will take your taste buds on an exotic ride.
7. Super Blueberry Toasted-Coconut Chia Pudding Parfaits
Nutrition: 314 calories, 19 g fat, 5.8 g saturated fat, 240 mg sodium, 39.7 g carbs, 12.4 g fiber, 20.7 g sugar, 7.7 g protein
This blueberry chia pudding parfait recipe is an excellent balance of creamy, fruity and nutty. The blueberries are packed with phytonutrients that help slim your waist and reduce your risk of cancer and cardiovascular disease. Blueberries are just one of these superfoods you should eat every day!
8. Orange Vanilla Bean Chia Pudding
Nutrition: 323 calories, 20.2 g fat, 1.5 g saturated fat, 177 mg sodium, 22.5 g carbs, 14.3 g fiber, 17.1 g sugar, 10.5 g protein
Skip the glass of OJ, and get your orange fix from this pudding. The orange peel in this recipe releases D-limonene, a compound that helps stimulate liver enzymes to flush toxins from the body.
9. Passionfruit Chia Pudding
Nutrition: 203 calories, 15.5 g fat, 0.9 g saturated fat, 49 mg sodium, 17.8 g carbs, 11.5 g fiber, 4.7 g sugar, 10.2 g protein
We love this tropical take on a classic chia pudding. The sweet taste of the passionfruit and kumquats pairs well with smoky, nutty toasted almonds and shredded coconut that help add texture. It’s also low in saturated fat and full of healthy fiber.
10. Chocolate Peanut Butter Chia Breakfast Parfait
Nutrition: 319 calories, 15.6 g fat, 3.1 g saturated fat, 153 mg sodium, 39.1 g carbs, 9.3 g fiber, 17.6 g sugar, 12.2 g protein
Remember when you were a kid and all you wanted was candy for breakfast? Now you can get that taste without giving up your flat belly. This chia pudding recipe tastes like you’re eating a peanut butter cup, but with good fats and plenty of fiber and protein.
11. Mint Matcha Chia Pudding with Dark Chocolate
Nutrition: 268 calories, 16.6 g fat, 5.5 g saturated fat, 272 mg sodium, 15.6 g carbs, 13 g fiber, 13.6 g sugar, 7.1 g protein
Here, coconut oil, dark chocolate and matcha pair perfectly with a cool breeze of peppermint. We highly recommend updating your green smoothie regimen with this recipe, so you can harness the antioxidant benefits of matcha.
12. Lemon and Blackberry Chia Seed Pudding
Nutrition: 136 calories, 7.4 g fat, 0.7 g saturated fat, 81 mg sodium, 17.7 g carbs, 8.2 g fiber, 9.6 g sugar, 4.8 g protein
Fat-burning berry + body-cleansing lemon = the perfect chia seed pudding. Work this simple recipe into your morning routine to brighten your palate and flush out toxins.
13. Coconut Almond Cream Chia Pudding with Superfoods and Dark Chocolate
Nutrition: 300 calories, 17.6 g fat, 5.7 g saturated fal, 201 mg sodium, 32.1 g carbs, 9.7 g fiber, 19.8 g sugar, 7.5 g protein
A great chia pudding starts with a kind of milk and chia seeds. This recipe follows that logic for its base, plus a little vanilla and honey, and tops it off with literally countless flavor combos. This creamy pudding is topped with a variety of superfood flavors and textures, including mango, pomegranate, hemp seeds, pistachios, almond butter and dark chocolate.
14. Vanilla-Almond and Creamy Peach Chia Pudding
Nutrition: 391 calories, 20.1 g fat, 2.8 g saturated fat, 177 mg sodium, 39.6 g carbs, 13.7 g fiber, 25.4 g sugar, 17.6 g protein (calculated with honey)
Peaches and cream is a traditional summer dessert that works year-round with this pudding. Chunks of juicy peaches and creamy peach yogurt perfectly accompany the nutty almond milk base. The juicy fruit packs plenty of beta carotene, which helps stave off heart disease and cancer.
15. Pumpkin Chocolate Chia Pudding
Nutrition: 239 calories, 9 g fat, 2.4 g saturated fat, 137 mg sodium, 34,9 g carbs, 11 g fiber, 25.1 g sugar, 9.5 g protein
If you’re working on a flat belly, you’re probably working up a sweat a few times a week. If so, you’ll need the best recovery food for any workout — and we’ve found it. With the chocolate milk’s great balance of carbohydrates and protein, this chia pudding adds a carb boost from medjool dates and fiber from pumpkin.
16. Mango Chia Pudding Parfait
Nutrition: 376 calories, 32.3 g fat, 21.6 g saturated fat, 17 mg sodium, 23.5 g carbs, 12.6 g fiber, 10.9 g sugar, 8.3 g protein (calculated without the toppings)
Mangos are packed with antioxidants, fiber, folate, Vitamin C and a hefty dose of Vitamin A to keep your eyes and bones healthy. Layered with mango cream, it’s as luxurious as it is healthy.
17. Chocolate Berry Chia Coffee Parfait
Nutrition: 285 calories, 13.6 g fat, 5.1 g saturated fat, 119 mg sodium, 26.9 g carbs, 7.2 g fiber, 11.9 g sugar, 18.1 g protein
Do you feel lost in the mornings without coffee? Do you ever “forget” to eat while you’re rushing out the door? If so, this chia seed pudding parfait is for you: It’s breakfast and coffee in one. This java-infused yogurt pudding parfait incorporates fresh strawberries and crumbled chocolate biscuits. Because you should reward yourself for finally making time for breakfast.
18. Overnight Chocolate Chia Seed Pudding
Nutrition: 133 calories, 8 g fat, 1.2 g saturated fat, 14 g carbs, 9 g sugar, 187 mg sodium, 8.6 g fiber, 5.3 g protein (calculated with 2 tablespoons maple syrup, cinnamon, and ½ teaspoon vanilla extract)
Whip up this recipe for a decadent breakfast or late-night snack. It doesn’t matter when you eat it; you’ll be able to reap its naturally sweetened, protein-packed benefits.
19. Blueberry Almond Chia Pudding
Nutrition: 360 calories, 19.2 g fat, 1.5 g saturated fat, 256 mg sodium, 34.5 g carbs, 15.7 g fiber, 27.3 g sugar, 10.8 g protein
This five-ingredient pudding is an excellent breakfast. Crunchy almonds add texture, plus manganese, a mineral that revs metabolism. The blueberries are rich in anthocyanins and polyphenols, powerful natural chemicals that burn fat — and even stop it from forming!
20. Almond Joy Chia Seed Pudding
Nutrition: 247 calories, 15.5 g fat, 2.7 g saturated fat, 181 mg sodium, 26.3 g carbs, 11.9 g fiber, 13.3 g sugar, 8.2 g protein
This chia pudding is as much a joy to make as it is to eat. Because it has only four ingredients, it’s quick to make — both your first and probably second helping.
21. Original Chia Pudding Bowl
Nutrition: 326 calories, 17.6 g fat, 6.9 g saturated fat, 190 mg sodium, 27.3 g carbs, 11.9 g fiber, 18.1 g sugar, 11.7 g protein (calculated with 1 cup lite coconut milk, 1 cup soy milk)
With nearly 12 grams of fiber and protein in each serving, this is the perfect basic recipe to double or triple and make for the week ahead. Mix and match your toppings each morning to keep your taste buds from getting bored.
22. Coconut Vanilla Whipped Chia Mousse with Smashed Raspberries
Nutrition: 387 calories, 34.6 g fat, 20.4 g saturated fat, 97 mg sodium, 19.6 g carbs, 4.4 g fiber, 8.5 g sugar, 9.2 g protein (calculated without extra milk, and a 1/2 cup raspberries)
This recipe blends a tropical coconutty flavor with a hint of smooth vanilla goodness to create a breakfast worth waking up for.
23. Chocolate Peanut Butter Chia Pudding
Nutrition: 340 calories, 20.8 g fat, 6.5 g saturated fat, 261 mg sodium, 38.6 carbs, 10 g fiber, 25.7 g sugar, 10.6 g protein (calculated with 1/4 cup coconut cream and 1 tablespoon maple syrup)
If you have a sweet tooth, this dish is sure to satisfy. Made with peanut butter, maple syrup and dates, this creamy pudding could pass as a sinful dessert—and if you only divide it into two serving like the recipe suggests, it might as well be. Our suggestion: Divvy it up between four people and enjoy as a better-for-you dessert.
24. Chia Seed Breakfast Pudding
Nutrition: 387 calories, 18.4 g fat, 2 g saturated fat, 270 mg sodium, 31 g carbs, 18.3 g fiber, 23.2 g sugar, 17.3 g protein
This maple-vanilla pudding serves as the perfect base for your favorite, nutrient-packed fruits.
Most low-cost syrups by famous brands like Aunt Jemima are made with high fructose corn syrup and caramel coloring, two health-harming ingredients we urge you to avoid. Choose a Grade A Medium Amber pure maple variety, instead. The taste is more concentrated, so a little bit goes a long way in terms of flavor. And the less you need to pour on, the fewer calories and teaspoons of sugar you’ll take it.
25. Orange Kefir Chia Pudding
Nutrition: 250 calories, 9 g fat, 3 g saturated fat, 127 mg sodium, 33.4 g carbs, 6 g fiber, 24 g sugar, 13 g protein (calculated with low-fat plain kefir)
This tart, zesty pudding is has a frozen yogurt-like texture you’re sure to love.
Having a hard time locating kefir in the grocery store? You’ll find it in the yogurt aisle!
26. Blackberry Green Tea Chia Pudding
Nutrition: 355 calories, 20.5 g fat, 7.1 g saturated fat, 179 mg sodium, 27.1 g carbs, 20.6 g fiber, 17 g sugar, 11.8 g protein (calculated with lite coconut milk)
The fact that this recipe calls for green tea makes it a slam-dunk winner in our eyes. The popular brew is filled with compounds called catechins that blast belly flab by triggering the release of fat from fat cells, then speeding the liver’s capacity for turning that fat into energy. Simply put, if you’re trying to sculpt a flat stomach, you should find ways to sneak it into your diet whenever you can!
27. Pumpkin Pie Chia Pudding Parfaits
Nutrition: 149 calories, 5.9 g fat, 0.6 g saturated fat, 153 mg sodium, 16.5 g carbs, 8.3 g fiber, 11.8 g sugar, 3.8 g protein
At just 149 calories, this fiber- and vitamin A-packed “pie” is one of the few dessert-like foods we’d recommend eating for breakfast.
28. Vanilla Sol Chia Seed Pudding
Nutrition: 334 calories, 9.6 g fat, 0.6 g saturated fat, 63 mg sodium, 60.7 g carbs, 10.3 g fiber, 21.5 g sugar, 9.7 g protein
Besides chia seeds, this recipe calls on yet another nutritional superstar: fresh berries. Not only are they a sweet treat that’s a great source of belly-filling fiber, but they also serve up a hefty dose of polyphenols, which can help you burn fat and even stop it from forming.
29. Cherry Berry Chia Seed Pudding
Nutrition: 288 calories, 22.8 g fat, 3.9 g saturated fat, 284 mg sodium, 23.6 g carbs, 9.6 g fiber, 11.2 g sugar, 8.0 g protein (calculated without protein powder and with 1 teaspoon maple syrup)
This low-sugar, protein-rich recipe is almost too beautiful to eat! We love that it calls for Brazil nuts, an oft-overlooked addition that’s packed with selenium. Not only does the nutrient play a key role in metabolism and immunity, but it also helps the body absorb vitamin E, which can help ward off cataracts later in life.
30. Tropical Chia Pudding
Nutrition: 190 calories, 12.5 g fat, 7.3 g saturated fat, 34 mg sodium, 23.4 g carbs, 6.4 g fiber, 6.3 g sugar, 5.1 g protein (calculated with agave syrup)
No matter the time of year, get a beachy feeling with this mango- and pineapple-infused pudding. With just seven easy-to-find ingredients, whipping up a batch is the epitome of easy. Use frozen pineapple and mango if fresh is out of season. Not only will it taste better, but it will also likely pack more nutrients, too.
31. Overnight Chia Seed Pudding with Star Anise Cherry Compote
Yields: 1 large portion
Nutrition: 419 calories, 21.8 g fat, 1.7 g saturated fat, 280 mg sodium, 57.2 g carbs, 14.8 g fiber, 34.6 g sugar, 11.4 g protein
If star anise only makes it onto your radar around the holidays, it’s time to whip up a batch of this pudding. The vanilla-maple base is terrific by itself, but adding fresh cherries brings a pop of color plus a hit of satiating fiber.
32. Banana Coconut Chia Pudding
Nutrition: 375 calories, 10.4 g fat, 2.2 g saturated fat, 169 mg sodium, 70.3 g carbs, 11.1 g fiber, 40 g sugar, 7.2 g protein
Bananas are a tease — the darker they get, the less appealing they seem, but the more delicious they are. Here, overly ripe banana adds sweetness and potassium to this rockstar pudding recipe.
33. Cookies & Cream Chia Seed Pudding
Nutrition: 301 calories, 23.8 g fat, 17.1 g saturated fat, 15 mg sodium, 25.3 g carbs, 8.1 g fiber, 13.5 g sugar, 4.3 g protein (calculated with no protein powder and Trader Joe’s Low-Fat Chocolate Cookies)
You won’t find us recommending Cookie Crisp cereal (sorry!), but this may just be the next best thing for cookie monsters trying to add more whole foods to their daily diet.
34. Chocolate Strawberry Chia Pudding
Nutrition: 314 calories, 18.6 g fat, 8.8 g saturated fat, 341 g sodium, 39.2 g carbs, 11.5 g fiber, 23.5 g sugar, 6.4 g protein
There are few things more delicious than a chocolate-covered strawberry. Now you have an excuse to eat one every day—for breakfast no less!
Be sure to whip up your recipe with unsweetened almond milk to keep the sugar counts reasonable.
35. Chai Chia Pudding
Nutrition: 173 calories, 10.1 g fat, 0.6 g saturated fat, 162 mg sodium, 19.6 g carbs, 9.4 g fiber, 7.9 g sugar, 5.7 g protein
All the best flavors of fall — cinnamon, cardamom, ginger and ground cloves — join together to create this to-die-for chai-flavored pudding. The best part: It’s low in sugar and calories! This recipe is a definite “Eat This!”
36. Pumpkin Pie Chia Pudding
Nutrition: 191 calories, 8 g fat, 0.8 g saturated fat, 185 mg sodium, 31 g carbs, 8.6 g fiber, 14.2 g sugar, 4.7 g protein (calculated with 1 tablespoon maple syrup)
Just in time for the cooler weather, this fall-inspired chia pudding has all the creaminess of your favorite pumpkin pie filling—without all the sugar and extra additives.
37. Green Smoothie Chia Pudding
Yields: 1 large serving
Nutrition: 487 calories, 11.8 g fat, 1.4 g saturated fat, 188 mg sodium, 83 g carbs, 15.2 g fiber, 35. 3 g sugar, 19. 4 g protein (calculated with soy milk)
All hail the kale. This green chia seed smoothie-pudding hybrid is just another way to eat (or drink) the supergreen. Naturally sweetened by dates, this smoothie is perfect for those trying to avoid added sugar.
38. Mexican Chocolate Chia Seed Pudding
Yields 278 calories, 18.4 g fat, 2.2 g saturated fat, 184 g sodium, 39.2 g carbs, 19.2 g fiber, 12.2 g sugar, 11.2 g protein
Chocolate has a bad reputation for being decadent and sinful. Not the case in this chia seed pudding, which uses unsweetened cocoa powder and is high in iron, manganese, magnesium, and zinc. With all the creaminess of regular chocolate pudding plus zero guilt, this one is a must-try.
39. Vanilla Bean Chia Porridge with Sauteed Caramel Pears
This classic flavor combination is not only elegant but super-nutritious. Pears are a good source of vitamin C and help keep hunger at bay thanks to their high pectin content. Plus, their soluble fiber attracts water and turns to gel, slowing down digestion.
40. Lemon Chia Pudding with Fresh Berries
Nutrition: 250 calories, 8.4 g fat, 2.7 g saturated fat, 124 mg sodium, 44.1 g carbs, 3.9 g fiber, 39 g sugar, 4.8 g protein (calculated with cashew milk and honey)
With lemon and a sprinkle of fresh mint and basil, this pudding has enough zing to wake you up without your go-to cup of Starbucks.
41. Raw Raspberry and Vanilla Chia Pudding
Nutrition: 335 calories, 19.4 g fat, 5.5 g saturated fat, 38 mg sodium, 40.8 g carbs, 10.4 g fiber, 29.1 g sugar, 7 g protein (calculated with white chia seeds and raw agave nectar)
We love anything that looks this good and is raw, but the raspberries put this pudding over the top. With extremely high amounts of Vitamin C, raspberries are the perfect immune system booster. The tart berry contrasts perfectly with the creamy chia seed pudding.
42. Paleo Layered Chia and Almond Pudding Parfait
Nutrition: 344 calories, 17 g fat, 0.4 g saturated fat, 103 mg sodium 46 g carbs, 7.4 g fiber, 26 g sugar, 9 g protein
This layered concoction makes a delicious and beautiful addition to any festive brunch celebration. Your guests will never guess it took all but a few minutes to make in your blender—or that it’s 100% paleo!
43. Chia, Blueberry & Avocado Pudding
Nutrition: 379 calories, 19.2 g fat, 5.3 g saturated fat, 42 mg sodium, 51 g carbs, 12.7 g fiber, 12.5 g sugar, 9.5 g protein
Thanks to the addition of avocado, this pudding is beyond creamy. Sure it has just 12 grams of sugar and is filled solely with whole foods, but most people would have a hard time believing their bowl wasn’t filled with a sinful dessert.
44. Raw Chocolate Superfood Pudding
Nutrition: 104 calories, 4 g fat, 80 mg sodium, 15.5 gg carbs, 6.5 g fiber, 5.2 g sugar, 3 g protein
This just-sweet-enough recipe calls for cacao powder, a great low-cal alternative to chocolate chips. The same taste you crave with a quarter of the calories!
45. Blueberry Coconut Chia Pudding
Nutrition: 120 calories, 8.6 g fat, 5.7 g saturated fat, 50 mg sodium, 10.4 g carbs, 3.5 g fiber, 6.2 g sugar, 2.1 g protein
Thanks for the clean ingredient list, this blueberry coconut chia pudding is an easy, healthy breakfast (or dessert) you can feel good about eating.