Berry-Orange Chia Pudding

4.5
(4)
2 Reviews

Before you head off to bed, throw together this berry-orange chia pudding for a tasty shake-up in your morning routine. Chia seeds, a good source of healthy omega-3 fatty acids, are combined with creamy coconut milk, berries and orange juice that adds subtle sweetness and tang. The chia seeds transform overnight to create a thick, creamy pudding for a healthy grab-and-go breakfast.

By
Andrea Mathis, M.A., RDN, LD
Andrea Mathis Headshot
Andrea Mathis, M.A., RDN, LD

Andrea is an Alabama-based registered dietitian nutritionist and owner of the healthy food blogs, Beautiful Eats & Things, and Little Eats & Things and author of The Complete Book of Smoothies. Andrea has worked in several healthcare settings including clinical, public health and long-term care. Andrea believes in achieving optimal health by incorporating healthier eating habits into your lifestyle and making healthy eating fun! When she's not running after her two boys, she enjoys creating content to encourage self-love and promote body positivity.

EatingWell's Editorial Guidelines
Updated on September 18, 2023
Reviewed by Dietitian
Breana Lai Killeen, M.P.H., RD
A portrait of Breana Killeen, M.P.H., RD
Reviewed by Dietitian Breana Lai Killeen, M.P.H., RD

Breana Lai Killeen, M.P.H, RD, is a Chinese and Jewish chef and dietitian who has worked in all facets of the food world. She is a recipe developer, culinary nutritionist and marketing specialist with more than 15 years of experience creating editorial and digital content for top food and kitchen brands.

EatingWell's Editorial Guidelines
Tested by
EatingWell Test Kitchen
Eating Well Bio Page
Tested by EatingWell Test Kitchen

The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters.

Meet the EatingWell Test Kitchen
a recipe photo of the Berry Orange Chia Pudding served in a bowl
Photo: Jason Donnelly
Active Time:
10 mins
Total Time:
8 hrs 10 mins
Servings:
4
Nutrition Profile:
Diabetes-Friendly Nut-Free Dairy-Free Soy-Free High-Fiber Vegan Vegetarian Egg-Free Gluten-Free Low-Calorie
Jump to Nutrition Facts
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Ingredients

  • 1 (14 ounce) can coconut milk

  • 1 cup mixed berries

  • ½ cup orange juice

  • ½ cup chia seeds

  • 2 tablespoons pure maple syrup

Directions

  1. Blend coconut milk, berries and orange juice in a blender until smooth. Transfer to a container. Mix in chia seeds and maple syrup. Cover and refrigerate overnight.

To make ahead

Refrigerate for up to 3 days.

Originally appeared: EatingWell.com, March 2023

Nutrition Facts (per serving)

188 Calories
9g Fat
26g Carbs
4g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 3/4 cup
Calories 188
% Daily Value *
Total Carbohydrate 26g 9%
Dietary Fiber 8g 29%
Total Sugars 14g
Added Sugars 8g 16%
Protein 4g 8%
Total Fat 9g 12%
Saturated Fat 3g 15%
Vitamin A 73IU 1%
Vitamin C 20mg 22%
Vitamin D 40IU 10%
Folate 20mcg 5%
Sodium 24mg 1%
Calcium 338mg 26%
Iron 2mg 11%
Magnesium 76mg 18%
Potassium 211mg 4%
Zinc 1mg 9%
Vitamin B12 1mcg 42%
Omega 3 4g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

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