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 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.
- Try it blended!
Vanilla Chia Pudding
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
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.
Have you tried this with pure maple syrup instead of honey? If so, how much?
Hi, I love your recipes and have your cookbooks. I’m wondering about sunflower seeds. I bought Sunbutter and then read to eliminate all seeds for vestibular migraines. What are your thoughts? Thank you!
Sunflower seeds are fine on the plan I make recipes for. You can find it here.
This tastes like it shouldn’t be healthy for you, but it is! I make it with full fat oat milk, and it turns out perfectly. I finally went to Wal-Mart & got glass mason jars because I wanted it to look as amazing as it tastes, & now it does! My dad even asked me to make him some & now when I open their fridge, I always see he has some in there! Lol
Haha thanks, Mairin!
How long will this keep in the fridge?
Up to 5 days!
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.
Hi Alecia was wondering if I could substitute hemp seeds instead of chia?
Mine never firmed up, but is quite tasty. I followed the recipe carefully. Any idea what might have happened?
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.
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!
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!
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!