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    Home » Recipes » Breakfast » Vanilla Chia Pudding

    Published: Jun 26, 2018 · Modified: Jul 19, 2020 by Alicia This post may contain affiliate links.

    Vanilla Chia Pudding

    Jump to Recipe Print Recipe
    Chia Seed Pudding
    Chia pudding in a mason jar with berries on top

    This vanilla chia pudding is light and quick for a breakfast on the go. Can be made dairy free and does not use yogurt, this basic recipe is very easy to customize to your diet. I love the proportions here for a chia pudding that's got good texture. 

    Migraine Diet Breakfast Recipes

    I've been getting a lot of questions recently about Heal Your Headache safe breakfasts that are high in protein. The natural default is to recommend eggs or oatmeal, but some find eggs to be a trigger and others are hungry an hour later after oatmeal (or is that just me?). Enter this simple recipe for vanilla chia pudding!

    Chia pudding is wonderful for migraine sufferers because it's a good source of protein, fiber, calcium, and most importantly, magnesium. In fact, 4 tablespoons of chia contains half of the recommended daily allowance of magnesium. This doesn't mean that you can take fewer magnesium supplements, but it's a nice way to supplement your magnesium intake since it is one of the most important preventatives we can take.

    It's also low carb, gluten free, vegetarian, and paleo (if using hemp milk). What more could you want?

    Chia seed pudding topped with berries and pumpkin seeds

    How to Add Protein

    Did you also know that in this recipe for vanilla chia pudding, you're looking at roughly 17-20 grams of protein? ¼ cup of chia runs around 7-8 grams, homemade hemp milk or cows milk is about 8 grams, and a tablespoon of sunbutter will get you between 3-4 grams. Add some extra seeds and you're really getting the same amount you would from 3 eggs.

    Chia Seed Pudding Ratio

    The only thing that I find to be a drawback? The texture. Most recipes out there contain, what I believe, is too much milk and it makes everything sort of slimy.

    I find the ¼ cup of chia to 1 cup of milk works best. Mix in sunbutter for extra creaminess and this buckwheat granola for a little crunch. I promise, you won't miss yogurt once you try this. You could make a few of these on a Sunday for a little meal prep action.

    Toppings for Chia Pudding

    Other chia pudding topping options to mix it up include:

    • Add buckwheat granola
    • Or grain-free seed granola
    • For a fall flavor - 1 tablespoon of pumpkin, plus ¼ teaspoon of ginger and cinnamon
    • Blueberries, mango, and/or pomegranate seeds
    • If feeling super decadent, try with strawberries and 1 tablespoon of mascarpone cheese, omit the sunbutter.

    An overhead shot of chia pudding with blackberries and strawberries on top

    Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding #easybreakfast
    Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding #easybreakfast
    Chia seed pudding in a mason jar topped with seeds and strawberries next to a silver spoon

    Vanilla Chia Pudding

    This recipe is just a good base to start and then you can add whatever toppings you would like! Feel free to use any kind of milk that fits your diet as well. 
    5 from 1 vote
    Print Pin Rate
    Course: Breakfast
    Cuisine: American
    Diet: Gluten Free, Low Lactose, Low Salt, Vegan, Vegetarian
    Prep Time: 4 minutes
    Cook Time: 0 minutes
    Chilling Time: 1 hour 30 minutes
    Total Time: 1 hour 34 minutes
    Servings: 2 people
    Calories: 240kcal
    Author: Alicia

    Ingredients

    • ¼ cup chia seeds
    • 1 cup milk of choice
    • 1 teaspoon vanilla extract
    • 1-2 teaspoon honey
    • 2 teaspoon sunbutter (sunflower seed butter)
    • Optional: strawberries and blackberries
    • Optional: pumpkin and sunflower seeds
    US Customary - Metric

    Instructions

    • In a mason jar that's at least 12oz, combine the milk with vanilla and honey. Shake, shake, shake your booty (and the container) till fully combined. Add the ¼ cup of chia seeds and shake a little more. Place in the fridge for 30 minutes, then stir the seeds to make sure they're fully mixed with the milk. Continue to chill for another hour or overnight. 
    • Stir in the sunbutter, berries, and seeds. Enjoy! 

    Notes

    • I used homemade hemp milk for extra protein (recipe linked above)
    • I used 1 teaspoon of honey, but I think certain types of milk already add sweetness. My favorite is using hemp milk, but any kind will do. 

    Nutrition

    Calories: 240kcal | Carbohydrates: 20g | Protein: 9g | Fat: 14g | Saturated Fat: 3g | Polyunsaturated Fat: 5g | Monounsaturated Fat: 1g | Trans Fat: 1g | Cholesterol: 12mg | Sodium: 56mg | Potassium: 258mg | Fiber: 7g | Sugar: 9g | Vitamin A: 213IU | Vitamin C: 1mg | Calcium: 282mg | Iron: 2mg
    Tried this Recipe? Tag me Today!Mention @thedizzycook or tag #thedizzycook!
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    About Alicia

    Alicia is a vestibular migraine advocate and the bestselling author of The Dizzy Cook: Managing Migraine with More Than 90 Comforting Recipes and Lifestyle Tips. Her articles and recipes have been featured by Healthline, Parade, mindbodygreen, Today, Good Morning Texas, the Vestibular Disorders Association, and the American Migraine Foundation. Read More

    Reader Interactions

    Comments

    1. Sandrine says

      November 22, 2022 at 9:55 am

      Hi Alicia
      Thanks for your really helpful information and recipes.
      I do the pudding with a mix of coconut milk and coconut water as I find the pudding with milk too heavy.
      Is it a problem for vestibular migraines?
      Also wanted to know if I could prepare the pudding for several days or not.

      Reply
    2. Donna says

      September 26, 2022 at 9:52 am

      Hi Alecia was wondering if I could substitute hemp seeds instead of chia?

      Reply
    3. Cindy says

      January 23, 2022 at 9:47 am

      Mine never firmed up, but is quite tasty. I followed the recipe carefully. Any idea what might have happened?

      Reply
      • Alicia says

        January 24, 2022 at 12:38 pm

        Hi Cindy, could you explain what you mean by never firmed up? Is it totally liquid? What milk and chia did you use? The pudding won't be completely firm, but after soaking it will have a jelly-like consistency.

        Reply
        • Cindy says

          January 29, 2022 at 9:48 am

          It was totally liquid, though the chia seeds had plumped up. I used 1% milk from our local dairy farm and white chia seeds. Thanks for you help!

          Reply
          • Alicia says

            January 29, 2022 at 11:18 am

            That's really strange. I do use black chia seeds but from looking online that shouldn't change anything. The only thing I can think of is maybe it will help to let it chill overnight and just double check your measurements. It should be 1/4 cup of chia seeds to 1 cup of milk. Sorry, I make this every week and haven't had this issue!

            Reply
    4. Dawn Mulder says

      May 15, 2021 at 4:16 pm

      Hi, Alicia!
      Is there ever a concern with the high fat and sugar content of some recipes?

      Thanks!
      Dawn

      Reply
      • Alicia says

        May 16, 2021 at 10:47 am

        Typically healthy fats are really good for a migraine brain and sugar is ok in moderation, especially when paired as a treat with a healthy well-balanced meal, but this is something you should discuss with your dietician and/or neurologist. If it's a personal issue for you, just avoid those recipes.

        Reply
    5. Brittany Moffatt says

      September 02, 2018 at 6:08 pm

      5 stars
      I made this for my husband who was missing his morning yogurt as it is a trigger for him. He really enjoys it. He does not mind the texture. He relates it to tapioca. Very quick and easy to make. He actually omits the sun butter out of personal preference.

      Reply
      • Alicia says

        September 03, 2018 at 9:57 am

        So happy to hear this!

        Reply

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

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    Meet the Cook! I’m Alicia, cookbook author and recipe developer. I was diagnosed with Chronic Vestibular Migraine in 2016 - a diagnosis that changed my life. I’ve gone from bedridden to extremely active by implementing migraine diet, incorporating key supplements, and making lifestyle changes. The Dizzy Cook is a collection of my delicious recipes that everyone will love, and tips for anyone that struggles with migraine attacks.

    About The Dizzy Cook

    Trending Recipes

    • Creamy Boursin Pasta
    • Beef Stew Recipe without Wine
    • Lazy Lasagna
    • No Tomato Chili (Texas-Style)
    • Anti-Inflammatory Smoothie
    • Air Fryer Flank Steak

    Get New Posts via Email

    Subscribe for new recipes, tips, and discounts.

    Healthy New Year Recipes

    • Stir Fry Without Soy Sauce
    • Beef Protein Bowl
    • Mediterranean Baked Halibut
    • Dutch Oven Pot Roast (Wine-Free)
    • Baked Chicken Kabobs
    • Chicken and Brown Rice Soup

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