Easy Breakfast: Chia Seed Pudding

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Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding #easybreakfast

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 the 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?

Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding

Did you also know that in this recipe, you’re looking at roughly 17-20 grams of protein? 1/4 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.

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 1/4 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.

Other HYH safe options to mix it up:

  • Add buckwheat granola
  • For a fall flavor – 1 tbsp of pumpkin, plus 1/4 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.

Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding

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
5 from 1 vote
Simple Vanilla Chia Seed Pudding with Berries and Seeds #hyh #migrainediet #chiapudding #easybreakfast
Vanilla Chia Seed Pudding
Prep Time
4 mins
Chilling Time
1 hr 30 mins

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. 

Course: Breakfast
Cuisine: American
Keyword: Chia pudding, Heal Your Headache, Vanilla Chia Seed Pudding
Servings: 1 person
Author: The Dizzy Cook
  • 1/4 cup chia seeds
  • 1 cup milk *I used homemade hemp milk for extra protein (recipe linked above)
  • 1 tsp vanilla extract
  • 1-2 tsp honey *I used 1, but I don't like a lot of sweetness
  • 2 tsp sunbutter (sunflower seed butter)
  • Optional: strawberries and blackberries
  • Optional: pumpkin and sunflower seeds
  1. 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 1/4 cup of chia seeds and shake a little more. Place in the fridge up to 1.5 hours or overnight. 

  2. In the morning stir in the sunbutter, berries, and seeds. Enjoy! 

Alicia was diagnosed with Chronic Vestibular Migraine in 2016 and has been able to successfully manage her symptoms through medication, supplements, lifestyle changes, and the Heal Your Headache Diet by Dr. David Buchholz from Johns Hopkins. She's the owner of The Dizzy Cook.


  1. Brittany Moffatt

    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.


    1. Alicia

      So happy to hear this!


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