Chia seeds overnight are the perfect grab-and-go healthy breakfast or snack for a busy week. Throw this chia seed pudding together the night before and top with fresh fruit in the morning! 🙂
A satisfying and creamy treat made with just 4 simple ingredients to power you through the day. It’s no wonder “chia” means “strength” in the Mayan language!
This is my tried-and-true basic recipe for chia seed pudding with ideas for mix-ins and toppings. If you’re looking for more healthy breakfast ideas, try Copycat Starbucks Egg White Bites, 4 Ingredient Banana Oatmeal Cookies, or Hemp and Date Granola with Air Fryer Pears with Cinnamon on top of greek yogurt!
Why You’ll Love Chia Seeds Overnight
EASY - this easy recipe doesn’t even require any cooking!
GREAT FOR MEAL PREP -all you need is 2-3 minutes to prep! Make it in the evening and it’ll be ready to grab-and-go for breakfast the next morning. Or make a big batch and separate it into individual jars to have throughout the week.
4 INGREDIENTS - the perfect combination and ratio of ingredients make the best chia pudding every time!
CUSTOMIZE IT - use this as a base recipe for chia seeds overnight. You can either eat it as is, or customize it for your taste buds by adding a variety of mix-ins and toppings.
KID-FRIENDLY - get the kids involved by letting them add their own toppings! Everyone can customize it exactly to their liking. As a bonus, chia seeds contain iron, calcium, and phosphorus- all essential nutrients for kiddos!
NUTRITION - chia seeds are jam-packed with nutrition! They are high in Omega-3 healthy fats, dietary fiber, antioxidants, and plant-protein. Chia seeds are good for gut health, skin health, weight management, blood sugar regulation, and prevention of chronic illnesses. For such a tiny seed, they are nutritional powerhouses!
*Below are some ingredient notes for Chia Seeds Overnight, but be sure to check the recipe card at the bottom for exact ingredient measurements and full recipe.
Base Recipe for Chia Seed Pudding
Chia seeds - you can use black or white chia seeds. Just be sure you use whole seeds and not ground chia seeds.
Milk of choice - I use unsweetened almond milk for mine! You can use your favorite plant-milk or regular milk.
Honey - just a small amount of honey is needed to add a bit of sweetness.
Vanilla Extract- vanilla adds another layer of flavor for a more dimensional chia pudding.
Chia Seeds Overnight Mix-ins and Toppings:
Mix-ins and toppings of choice - this is the part where you get to be creative! Add something sweet that you can mix in like your favorite fruit or fruit puree, and something crunchy like nuts or granola on top.
Mix-ins for Chia Seed Pudding
Here are some ideas for what to mix in with your chia seed pudding once it has set in the fridge!
- Fresh fruit (strawberries, blueberries, raspberries, cherries, blackberries, diced mango, pineapple slices, bananas, diced apple or pear, mandarin slices, grape halves)
- Pumpkin puree
- Fruit jam, fruit puree, or fruit preserves
- Nut butters or seed butters (crunchy or creamy peanut butter, almond butter, cashew butter, nutella, sunflower seed butter)
- Cocoa powder
Toppings for Chia Pudding
Here are some ideas for what to top your chia seed pudding with! I suggest adding your mix-ins first and then your toppings as a final step.
- Chopped nuts (almonds, walnuts, pecans, pistachios, macadamia nuts, cashews)
- Warm spices (cinnamon, chai, nutmeg, cloves, ginger, pumpkin pie spice)
- Granola or rolled or quick oats
- Scoop of greek yogurt
- Coconut flakes
- Diced dates
- Dark chocolate chips or cacao nibs
- Drizzle of maple syrup or honey
*Below are the step-by-step instructions for how to make Chia Seeds Overnight with some visuals that I hope are helpful! Don't forget to check out the recipe card at the bottom for the complete recipe.
Step 1: Mix milk with chia seeds in a mason jar or small bowl. Give it a good stir.
Step 2: Add the honey and vanilla and stir again.
Step 3: Cover and let sit in refrigerator for at least 2 hours (I suggest letting them sit overnight).
Step 4: If using mix-ins or toppings, add them once chia pudding has set! Store in an airtight container for up to 5-7 days in the fridge.
Hint: be sure to stir the chia seeds very well to avoid clumps and give it the perfect pudding-like texture! If you’re making a single serving, you can mix it right in a mason jar. If making a big batch, it’s easier to make it in a big bowl and then separate it into little jars before putting it in the fridge to set.
- Milk - feel free to use your preferred type of milk! If you don't like almond milk, use a different plant-based milk (oat milk, cashew milk, light coconut milk), soy milk, or regular milk.
- Sweetener - to make this recipe vegan, replace honey with maple syrup, agave nectar, date syrup, or any other sweetener you prefer.
- Vanilla Extract - you can substitute with almond extract.
Variations for Chia Seeds Overnight
Below are some of my favorite variations of mix-ins and toppings for chia seed pudding. Feel free to steal my ideas or customize it to make your own favorite combination!
- Blueberry almond- mix in ¼ cup of blueberries. Add 1 tablespoon of slivered almonds on top after it sets.
- Banana walnut - mix in ½ a banana, sliced. Add 1 tablespoon of walnut pieces on top after it sets.
- Chocolate - mix in ½ tablespoon of cocoa powder and 1 packet of Truvia or sweetener of choice. Add 1 tablespoon of dark chocolate chips on top after it sets.
- Fresh Berries & Almond - mix in ¼ cup sliced fresh strawberries and ¼ cup blueberries. Add 1 tablespoon slivered almonds.
Some other ideas are to mix in pumpkin puree with cinnamon on top, add chai spice to the top with diced apples mixed in, or mix in mango chunks with shredded coconut on top.
Fridge: store this chia pudding recipe in the fridge in an airtight container for up to 5-7 days.
Freezer: you can absolutely store chia pudding the freezer. Store in a freezer safe container for up to 2 months. To thaw, put it in the refrigerator for 6-8 hours or overnight.
- Be sure to mix the chia seeds very well before putting them in the fridge to set.
- Let the chia seeds set for at least 2 hours for the best consistency. Overnight is even better!
- Use fresh chia seeds and be sure to use whole seeds and not ground chia seeds.
- If you like your chia seed pudding on the sweeter side, double up on the honey or use a sweetened milk.
- Don’t mess with the ratios! Chia seeds can absorb up to 12 times their weight in fluid. Sp even if it looks like it’s not enough chia before you let it set, the seeds will expand as they soak up the milk in the fridge.
- Add mix-ins and toppings after the base chia seed pudding has set in the fridge!
One of the best things about this chia pudding recipe is that it will last up to 5-7 days in the fridge. Store it in an airtight container like these mason jars.
Absolutely! You can use any nondairy milk or regular dairy milk for chia pudding.
One serving of this chia seed pudding consists of 2 tablespoon (1 oz) of chia seeds, or 28 gm. Feel free to eat the whole serving for one meal or snack!
And as for daily portions, the USDA recommends no more than 48g/day of chia seeds/day, which is about 3 ½ Tablespoons.
Noting that chia seeds expand when added to fluid, there could be a risk of choking when consuming them dry (for example, sprinkled on top of a salad). So be careful if you have swallowing issues, and always talk with your health care provider or dietitian if you have any concerns!
Below are some great brands of chia seeds to make chia pudding that you can get on Amazon! But you can use any chia seeds you like. 😊
365 by Whole Foods Market Organic Black Chia Seeds (get on Amazon)
Better Body Foods Organic Chia Seeds (get on Amazon)
Nativas Organic Chia Seeds (get on Amazon)
Chia Seed Nutrition Facts
As always, I love to provide some free nutrition education for those who landed here for some Dietitian 101.If you prefer, feel free to jump directly to the recipe! 😊Jump to Recipe
- Chia seeds are tiny round of oval seeds that come in a variety of black or white colors.
- Chia seeds are from the Salvia Hispanica L plant, part of the mint family, native to Mexico and Guatemala.
- When chia seeds are in liquid, the seeds form a gel-like substance around them. This gives them a unique texture similar to boba or tapioca that you'll taste in chia seeds overnight. They can absorb up to 12 times their weight in fluid!
- The word “chia” means “strength” in the Mayan language and Aztecs used chia seeds to give them athletic endurance. Suffice it to say, overnight chia pudding might just make a perfect pre-workout breakfast or snack!
- Chia seeds are high in the plant-based Omega-3 called alpha-linolenic acid, or ALA, which is found in every cell of your body. What does this mean for you? Your cells are able to more efficiently turn the glucose you eat into energy. More energy = more playtime with your kids. It’s science. 😉
- Chia seeds contain 5 grams of dietary fiber in just 1 oz (2 Tbsp) of seeds. To get that much fiber, you’d have to eat 7 whole cucumbers or 3 entire bags of spinach! Helloooooo gut health.
- They are a complete plant-protein which means they contain all 9 essential amino acids (those are the ones you have to get from your diet!).
Is chia seed pudding healthy?
While healthy means something different to everyone, chia seeds are an excellent nutrient-rich choice! Just some of the nutrition facts and health benefits of chia seeds are listed below. Read more about the chia seed benefits for skin.
- Source of dietary fiber. Important for a healthy gut microbiome, shown to contribute to lowering cholesterol and blood pressure, and can help with prevention of chronic illnesses including type 2 diabetes and heart disease. Fiber can also help with blood glucose management.
- High Concentration of Omega-3 Fatty Acids in the Form of Alpha-Linolenic Acids (ALAs) - ALAs are important for healthy cells and can help with energy levels, brain health, heart health, and hormone health.
- Complete plant-protein including all 9 essential amino acids - protein is important for satiety (feeling full longer after a meal!) and for supporting muscle development.
- Excellent source of polyphenols and antioxidants - antioxidants are so important for overall health. Some of the main antioxidants found in chia seeds include a flavanoid called quercetin which can reduce your risk of developing heart disease. Another antioxidant in chia seeds is caffeic acid which can help decrease inflammation in the body!
- Vitamins and Minerals - chia seeds are also a great source of several vitamins and minerals. In fact, they provide over 20% of the daily values for both phosphorus and magnesium and over 10% of the daily values for iron, calcium, zinc, and some B vitamins! Needless to say, they support bone health and overall health.
Is chia seed pudding good for weight loss?
Chia seeds can help you stay full for longer and can also help with blood sugar regulation. Because of their high fiber, healthy fatty acids, and protein content, chia seeds can absolutely be part of a balanced diet for weight loss or weight management.
Is chia seed pudding good for diabetics?
While all things are relative and each person is different, in general, chia seed pudding is a great option for diabetics looking for a breakfast or snack option that is high in fiber and protein to help with blood glucose regulation.
While this is my general advice as a dietitian, if you have concerns always speak with your provider or dietitian.
Looking for other nourishing recipes like this? Try these:
Looking for Nutrition Education?
Here are some of my educational posts you may enjoy:
I hope you enjoy this recipe as much as I do! I would love to hear from you! If you made this recipe, please leave me a review below or tag me in a photo or story on Instagram....I LOVE knowing there’s people out there trying out my recipes! 🙂 IG: @mallorythedietitian.
Chia Seeds Overnight (Easy Chia Seed Pudding Recipe)
Individual Serving Base Chia Pudding Recipe
- 2 tablespoon chia seeds Nativas brand is great but use any brand you prefer!
- ½ cup unsweetened almond milk or milk of choice
- 1 teaspoon honey can use maple syrup if preferred
- ½ teaspoon vanilla extract
Mix Ins and Toppings
- ¼ cup fresh fruit, diced
- 1 tablespoon nuts or ½ tablespoon nut butter
- Mix milk with chia seeds in a mason jar or small bowl. Give it a good stir.
- Add the honey and vanilla and stir again.
- Cover and let sit in refrigerator for at least 2 hours (I suggest letting them sit overnight)
- If using mix-ins or toppings, add them in once chia pudding has set! Store in an airtight container for up to 5-7 days in the fridge.
- Be sure to stir the chia seeds very well to avoid clumps and give it the perfect pudding-like texture!
- If you’re making a single serving, you can mix it right in a mason jar. If making a big batch, it’s easier to make it in a big bowl and then separate it into little jars before putting it in the fridge to set.
- Let the chia seeds set for at least 2 hours for the best consistency. Overnight is even better.
- Add mix-ins and toppings after the base chia seed pudding has set in the fridge!
- Fridge: store this chia pudding recipe in the fridge in an airtight container for up to 5-7 days.
- Freezer: you can absolutely store chia pudding the freezer. Store in a freezer safe container for up to 2 months. To thaw, put it in the refrigerator for 6-8 hours or overnight.