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?
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 tbsp of pumpkin, plus ¼ tsp of ginger and cinnamon
- Blueberries, mango, and/or pomegranate seeds
- If feeling super decadent, try with strawberries and 1 tbsp of mascarpone cheese, omit the sunbutter.
Vanilla Chia Pudding
Ingredients
- ¼ cup chia seeds
- 1 cup milk of choice
- 1 tsp vanilla extract
- 1-2 tsp honey
- 2 tsp sunbutter (sunflower seed butter)
- Optional: strawberries and blackberries
- Optional: pumpkin and sunflower seeds
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 up to 1.5 hours or overnight.
- In the morning 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.
Hi, Alicia!
Is there ever a concern with the high fat and sugar content of some recipes?
Thanks!
Dawn
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.
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.
So happy to hear this!