Mango chia pudding is a delightful and nutritious treat perfect for those seeking a healthy, vegan, and gluten-free dessert option. This creamy and tropical pudding is ideal for breakfast, a snack, or a light dessert. Did you know that chia seeds can absorb up to 12 times their weight in liquid? This amazing ability transforms them into a thick and satisfying pudding, packed with fiber, omega-3 fatty acids, and protein.
Yields, Prep Time, Cook Time, Total Time & Calories Per Serving
| Yields | 4 servings |
|---|---|
| Prep Time | 10 minutes |
| Cook Time | 0 minutes |
| Total Time | 4 hours 10 minutes (including chilling time) |
| Calories Per Serving | 200 kcal |
Ingredients
- 1 cup fresh mango puree (about 2 ripe mangoes)
- 1 cup coconut milk (or any plant-based milk)
- 1/4 cup chia seeds
- 1-2 tablespoons maple syrup or honey (optional, for sweetness)
- 1/2 teaspoon vanilla extract
- Fresh mango chunks and mint leaves for garnish
Instructions
Step 1: Prepare the mango puree by blending the fresh mangoes until smooth. You can strain the puree if you prefer a smoother consistency.
Step 2: In a medium mixing bowl, combine the mango puree, coconut milk, chia seeds, maple syrup, and vanilla extract. Stir well to ensure the chia seeds are evenly distributed.
Step 3: Cover the bowl and refrigerate for at least 4 hours or overnight. Stir the mixture after the first hour to prevent the chia seeds from clumping together.
Step 4: Once the pudding has set, give it a good stir. If the pudding is too thick, you can add a splash of coconut milk to reach your desired consistency.
Step 5: Divide the mango chia pudding into serving bowls or jars. Top with fresh mango chunks and mint leaves. Serve chilled and enjoy!
Nutrition Facts
| Nutrient | Amount per serving |
|---|---|
| Calories | 200 kcal |
| Protein | 4g |
| Fat | 10g |
| Carbohydrates | 25g |
| Fiber | 8g |
| Sugar | 15g |
| Omega-3 Fatty Acids | 4g |
For a visual guide, check out this video on how to make mango chia pudding:
Tips, Shortcuts, and Variations
Here are some helpful tips and variations to make your mango chia pudding even better:
- Use a blender: Blend all the ingredients together to ensure a smooth and well-mixed pudding.
- Sweetness: Adjust the sweetness by adding more or less maple syrup or honey according to your taste preference.
- Fruit swaps: Substitute mango with other fruits like strawberries, blueberries, or peaches for a different flavor.
- Extra protein: Add a scoop of your favorite protein powder for an extra protein boost.
- Serving suggestion: Layer the pudding with granola or nuts for added crunch and texture.
Kitchen Equipment Needed
- Blender or food processor
- Mixing bowl
- Whisk or spoon
- Measuring cups and spoons
- Serving bowls or jars
How to Store Leftovers
Store any leftover mango chia pudding in an airtight container in the refrigerator for up to 5 days. Make sure to give it a good stir before serving, as the chia seeds may settle at the bottom.
FAQs
Q: Is chia pudding good or bad for you?
A: Chia pudding is generally good for you as it is packed with nutrients such as fiber, omega-3 fatty acids, and protein. It can aid in digestion, promote heart health, and provide sustained energy.
Q: Is it OK to eat chia pudding every morning?
A: Yes, it is perfectly fine to eat chia pudding every morning as part of a balanced diet. It can provide essential nutrients and keep you full and satisfied throughout the morning.
Q: What does chia pudding do to your gut?
A: Chia pudding is beneficial for gut health due to its high fiber content. It can help regulate bowel movements, promote healthy digestion, and support a healthy gut microbiome.
Q: Why is chia pudding so filling?
A: Chia pudding is filling because chia seeds absorb a significant amount of liquid, expanding in size and creating a gel-like texture. This, combined with their high fiber and protein content, helps keep you full for longer.
This healthy mango chia pudding is a delightful blend of tropical flavors, creamy textures, and nutritious goodness. Perfect for a quick breakfast, a refreshing snack, or a light dessert, it’s a versatile recipe that will keep you coming back for more. Don’t forget to share this delicious recipe with your friends and family, and subscribe to our blog for more tasty and healthy recipes!
