I had never tried chia seeds before and decided to take the plunge when I saw them on the shelf next to the quinoa in the health food aisle at the supermarket. Chia seeds have gained so much popularity recently and I must say I hadn’t ever heard of them until recently too. Chia seeds are rich in Omega-3 fatty acids and can absorb up to 12 times their weight in liquid!

Now that I have discovered the wonder that is Chia, I’ve had to look up some recipes. I tried a few but they did not turn out to be as amazing as I had hoped. Lucky for me, I am not afraid to make it up as I go and this is the end result.
This recipe is best made a few hours prior to consumption, to give the chia seeds time to absorb the liquid. If you are taking it to work, like I do, just make it in the morning before you leave then put it in the fridge when you get to work.

Start with a heatproof bowl or container (with a lid if you plan on transporting it).


Add 1 tablespoon of chia seeds.

Next, add 2 tablespoons of oats.


Add 1 tablespoon of protein powder. In this case, I have a banana. The main role of the protein powder is to provide flavour. Chia seeds and oats on their own can be pretty flavourless.


Add 1/2 cup milk.


Then refrigerate for a few hours.

When you are ready to eat it, microwave on high for 1 minute. You might need to add a bit of extra milk after it comes out of the microwave.

Give it a good stir and enjoy!!

Chia Oat Pudding

Yield: 1


  • 1 tbs chia seeds
  • 2 tbs oats
  • 1 tbs protein powder
  • 1/2 milk (any)


  1. Combine all ingredients in a microwave-safe bowl
  2. Refrigerate for a few hours
  3. Microwave on high for 1 minute
  4. Stir and enjoy

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Nutrition Information:
Yield: 1 Serving Size: 1
Amount Per Serving:Calories: 197Total Fat: 7gSaturated Fat: 2gTrans Fat: 0gUnsaturated Fat: 4gCholesterol: 12mgSodium: 77mgCarbohydrates: 18gFiber: 6gSugar: 6gProtein: 16g


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