Easy, Dairy-Free Vegan Chia Pudding
Making chia pudding is as simple as combining chia seeds with plant-based milk. After 5 minutes, the mixture thickens for a rich, creamy treat. This dairy-free vegan snack makes a healthy substitute for traditional dairy yogurt and pudding. Just as there is a myriad of yogurt flavors, you can also create any number of vegan chia pudding flavors. This version gets a tropical twist with sweet mango and coconut flake.
Benefits of Chia Seeds
Chia Seeds are a healthy source of Omega-3 fatty acids. They also have iron, fiber, and plant-based vegan protein. Sometimes called a “superfood”, they’ve been shown to be a great source of antioxidants. Chia seeds originated in the Andes Mountains. History says they fueled Mayan warriors who ran miles along the Incan trail in Peru and Bolivia.
Chia seeds are gluten-free and grain free. Because they are plant-based, they can be used to replace traditional dairy thickeners like cream and yogurt. Chia seeds are also free of common allergens like nuts and eggs. Therefor, you can use them in recipes to replace these ingredients.
How to Use Chia Seeds
Besides pudding, there are a number of healthy ways to use chia seeds:
- Sprinkle over salads, grain bowls, and oatmeal
- Add to smoothies and pudding
- Add them to jam to act as a natural, whole food thickener
- Use them to replace eggs in plant-based, vegan recipes.
- Replace 1 egg with 1 tablespoon ground chia seed + 3 tablespoons warm water.
- You can use a blender or mortar and pestle to grind the chia seed first.
- Add chia seeds to baked goods and desserts like Poppyseed Bars and Quinoa cookies
Chef Katie’s Healthy Cooking Tips for Coconut Mango Chia Parfait:
Meal Prep: This is a great recipe for weekend meal prep. Make a big batch on the weekend and portion into individual. You have grab-and-go breakfast for the week!
Nut-Free: Substitute with any plant-based milk, like soy or oat. Substitute the sliced almonds with sunflower seeds, pumpkin seeds, or hemp seeds.
Fresh Mango: When fresh mango is in season, use it in this recipe. You can also use other tropical fruits like bananas, guava, and passionfruit.
Other frozen fruit variations: You can use any frozen fruit for this recipe. Frozen blueberries, blackberries, raspberries, and cherries would all taste delicious!
Nut-Free: You can substitute a nut-free, plant-based milk for the almond milk. Soy milk, oat milk, and rice milk would work. Be sure to use plain, unsweetened milk for the best flavor.
You’ll love this Coconut Mango Chia Parfait. It is:
- Rich and Creamy
- Naturally Sweet
- A Good Source of Healthy Fats
Coconut Mango Chia Parfait
- Yield: about 6 cups
- Ready in: 15 minutes
Coconut Mango Chia Parfait
- 2 cup unsweetened plain almond milk
- ½ cup pitted dates (packed)
- ½ cup chia seeds
- 1 teaspoon vanilla extract
- 1 ½ cups frozen diced mango or one large fresh mango, diced, divided
- ½ cup coconut flake
- To make the Coconut Mango Chia Parfait: In a blender, combine the almond milk, dates, chia seeds, vanilla, and half of the mango. Puree until smooth, about 1-2 minutes. Divide the chia pudding evenly between 4 serving glasses. Top each with the remaining frozen mango. Sprinkle on the coconut. Enjoy immediately!
|Amount Per Serving|
|% Daily Value *|
|Total Fat 13 g||21 %|
|Saturated Fat 4 g||20 %|
|Monounsaturated Fat 2 g|
|Polyunsaturated Fat 7 g|
|Trans Fat 0 g|
|Cholesterol 0 mg||0 %|
|Sodium 80 mg||3 %|
|Potassium 340 mg||10 %|
|Total Carbohydrate 35 g||12 %|
|Dietary Fiber 13 g||53 %|
|Sugars 18 g|
|Protein 6 g||12 %|
|Vitamin A||6 %|
|Vitamin C||38 %|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
Shopping and Gear List
- BetterBody Foods Organic Chia Seeds with Omega-3, Non-GMO (2 lbs.)
- 5 Pounds Of Dates Pitted (5lb)