What are Chia Seeds?

Chia seeds are often referred to as a “superfood” or functional food. Functional foods offer benefits beyond the nutritional value, such as lowering cholesterol or improving gut health. Health claims about chia seeds include reducing appetite and weight, lowering triglycerides, and improving blood sugar levels in type 2 diabetes.

What do we get from Chia seeds?

  • Protein
  • Fiber
  • Polyunsaturated fat, as omega-3 fatty acids
  • Calcium
  • Phosphorus
  • Zinc
  • Copper

Sources of Chia Seeds

Two tablespoons of chia seeds (1 ounce or 28 grams) contain about 140 calories, 4 grams of protein, 11 grams of fiber, 7 grams of unsaturated fat, 18% RDA for calcium, and trace minerals including zinc and copper. They are the richest plant source of omega-3 fatty acids. Chia seeds are a complete protein, containing all nine essential amino acids that cannot be made by the body. 

Types of Chia Seeds

Chia seeds come in black and white varieties, but there is no difference in nutritional content.

Easiest But Tastest Recipe Ever

The two ingredients a MUST have in the recipe is one cup of milk; I use oat milk but feel free to use any type of milk, I suggest plain milk and the other ingredient is one-fourth cup of chia seeds. You can use either the black or white chia seeds, do not use the ground chia seeds. So that’s the basics.

Now everything else is for flavor and toppings: Here are some options:

Flavor: vanilla or almond extract, cinnamon

Sweetness: date syrup, honey, agave

Toppings: Berries- blueberries, blackberries, strawberries

Tropical- Mango, pineapple

Nuts: walnuts, almonds. pecan

I omit all sweetness because the cinnamon along with the berries gives just the right amount of sweetness. I like making it in a mason jar so I can shake it t mix and then cover and place it in the refrigerator. Usually, I make mine the evening before and have it after my morning workout or for a quick midday snack before work.

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Easy Two Ingredients Cha Pudding

Course Breakfast, Dessert, Snack
Diet Gluten Free, Vegan, Vegetarian
Prep Time 10 minutes
Servings 1 person


  • 1/4 cup chia seeds
  • 1 cup plain oatmilk or any other milk if not plant-based
  • 1/2 teaspoon vanilla extract (optional) but recommenede
  • 1/4 teaspoon cinnamon powder (optional) but recommended
  • 1/2 cup berries (strawberries, blueberries, blackberries (optional)
  • 12 walnuts (optional)
  • 1-3 tablespoon hemp seeds (optional)
  • 1 mason jar


  • Combine chia seeds, milk, vanilla extract and mix well
  • Place in the refrigerator for atleast 30 minutes or overnight
  • Usually, I prepare it overnight so next the morning I top wit it with berries and walnuts or you can select any other fruits for a nutritous breakfast.


Harvard T.H. Chan. The nutrition source: chia seeds. Accessed April 25, 2022.

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