Zero Added Sugar Chocolate Chia Seed Pudding

On the lookout for healthy chocolate desserts? Check out this chocolate chia pudding recipe that’s sweetened with Medjool dates. It’s perfect for breakfast, snack or dessert. Just top it with some fresh berries, and you’re good to go! Vegan, diabetes diet friendly and gluten free.

If you’re like me and love chocolate, you’ll definitely want to try this chocolate chia pudding. It’s made with zero added sugar and nutritious ingredients like chia seeds, brazil nuts, cinnamon, mint and cacao powder. Not to mention, it’s super easy to make!

Being a registered dietitian and certified diabetes educator, creating nourishing recipes — with wholesome ingredients is always my top priority. And they have to be delicious! Why should anyone have to forgo taste when attempting to eat healthier? I’m glad to say that I believe this chocolate chia pudding is an excellent example of that.

From a nutrition standpoint, it’s packed with dietary fibre, protein and healthy fats to help keep you satisfied. If you’re interested in learning more, I have a breakdown of chia seeds nutrition for 1 tablespoon (as some of you have been requesting!) below.

This week, I committed to more meatless meals. So, what could be a better choice than this lip-smacking creamy Vegan Pasta? It’s one of those recipes that even non-vegans will love. Plus, I love that it’s hearty, comforting and comes together in 30 minutes! The Devje crew is embracing BBQ season with our all-time favourite veggie recipe: Za’atar 7 Layer Salad. It’s a delicious plant-based option perfect for your next potluck or picnic.

What is chia pudding?

Chia pudding is a dessert made with chia seeds soaked in liquid (usually milk) until they become gel-like. It’s often served cold or at room temperature and can be enjoyed as is or topped with fruit, nuts or chocolate chips. The consistency of chia pudding is similar to tapioca pudding or oatmeal. So, if you’re on the hunt for healthy vegan desserts — you’ll love this one!

Let’s take a look at how to make chocolate chia pudding.

Ingredients

Although I serve this chocolate chia pudding topped with fresh strawberries, you can really use any type of fruit you have on hand. Below is the lowdown of what you’ll need to make this recipe:

• Chia seeds: I opted for black chia seeds. These work their magic to create a thick and lusciously creamy pudding.
• Brazil nuts:  provide a good source of plant-based protein and healthy fats. Instead of using ready-made nut milk, we make our own by blending these nuts with water.
• Water: just enough to blend the ingredients together to create a chocolate-flavoured nut milk
• Medjool dates: work as a natural sweetener in this recipe. If you find the pudding isn’t sweet enough for your liking, add a few more dates to taste.
• Cinnamon: an essential in my desi food pantry! No chocolate pudding would be complete without a hint of this warming spice.
• Mint: I just can’t get enough of the chocolate-mint flavour combo. Fresh mint leaves are also added for a refreshing twist.
• Cacao powder: this gives the pudding its intense chocolatey flavour. I use a pure unsweetened version.
• Salt: a pinch to balance out the sweetness.
• Strawberries: an optional topping, but highly recommended! The sweetness and slight tang of the berries pair perfectly with the chocolate pudding.

How to make chocolate chia pudding

Making chocolate chia pudding is super simple. Here’s how to make it in three steps:

1. The first step is to blend Brazil nuts, water, dates, mint, salt, cinnamon and cacao in a high-speed blender until you have smooth and creamy milk.
2. Next, take clean and dry mason jars, then fill them with an equal amount of chia seeds. You may make large or snack-size batches. Here I’ve covered both.
3. Pour the Brazil nut milk equally into each jar and stir to combine. Allow them to sit in the fridge for at least three hours (or overnight) before serving.

You can find the complete ingredient list and detailed instructions in the recipe card below.

Tips

• This recipe has many variations, but the basic idea is to add chia seeds and some type of liquid. The mixture sits until a pudding-like consistency is achieved. You may use any kind of milk; oat, coconut or nut milk would work well.
• Make sure to use unsalted Brazil nuts.
• The longer you leave this pudding, the thicker it gets.
• Mint goes great with chocolate, but if you’re not a fan, try using orange zest instead.
• If you’re new to adding cacao powder to your diet, use only pure, unsweetened cacao powder for the greatest results and nutritional advantages.
• If you want a more sweet flavour, use soft Medjool dates.

Chia seeds nutrition (1 tablespoon)

Chia seeds are a nutritional powerhouse. That’s because they’re a source of omega-3 fatty acids, polyunsaturated fats, dietary fibre, proteins, and several minerals. Plus, the seeds include numerous disease-fighting polyphenols and antioxidants. Sounds like an across-the-board win!

Just one tablespoon provides:

Nutrient and calories	Amount	%DV
Calcium	94.7 mg	7%
Dietary Fiber	5.2 g	18%
Fat	4.6 g	6%
Folate/Folic Acid	7.4 mcg	2%
Magnesium	50.3 mg	12%
Manganese	0.4 mg	18%
Niacin	1.3 mg	8%
Phosphorus	129 mg	10%
Protein	2.5 g	5%
Selenium	8.3 mcg	15%
Sodium	2.4 mg	0%
Thiamin (vitamin B1)	0.1 mg	8%
Total carbohydrate	6.3 g	2%
Vitamin A	8.1 mcg	1%
Vitamin C	0.2 mg	0%
Vitamin E	0.1 mg	1%
Zinc	0.7 mg	6%
Calories	73 kcal

*Though the USDA nutrient data state nutrient amounts per 100 grams of chia seeds, I have utilized the data to provide the equivalent amounts for 1 tablespoon of chia seeds.

From promoting regularity and keeping you feeling full for longer, there are plenty of reasons these seeds deserve the spotlight. One tablespoon of chia seeds contains almost 20% of your daily recommendation (DV) — making them an excellent source of dietary fibre. Plus, chia seeds are a good source of healthy omega fatty acids.

And if you’re a vegetarian or vegan looking to increase your protein intake, chia seeds might be worth exploring. Let’s dig into chia seeds’ protein content further.

Chia seeds’ protein content

Chia seeds are a complete protein, meaning they contain all nine essential amino acids that our bodies cannot produce on their own. That’s why this makes them an ideal option for vegetarians and vegans who may be on the lookout for protein-rich foods.

A 100-gram serving of chia seeds has 16.5 grams of protein, and a tablespoon of chia seeds provides 2.5 grams.

How healthy is chia seed pudding?

Enjoying a nutritious breakfast sets the tone for an all-around healthier day. And not only that, eating nourishing foods is an important strategy in up-levelling your intake of important nutrients, controlling blood sugars and managing out-of-whack food cravings.

This chocolate chia pudding is a nutrient-rich alternative to traditional chocolate pudding as it contains zero added sugar, and is high in dietary fibre and protein. In a nutshell, it’s a more filling and satisfying option!

This recipe is vegan and gluten-free; which means, it caters to a wide range of dietary needs and preferences.

What about chia seed health benefits?

Chia seeds have been connected to various medicinal purposes, particularly anti-inflammatory effects — along with favourable impacts on type 2 diabetes and heart health.

Additionally, the compounds in chia seeds have been shown in studies to help regulate blood pressure, blood cholesterol and blood sugar levels to help prevent diabetes complications.

That said, chia seeds are a rich source of fat (20% to 34%), particularly polyunsaturated fatty acids such as α-linolenic (60%) and linoleic (20%) acids. This means they are a good source of omega-fatty acids, which have been linked to various health benefits like reducing inflammation and improving heart health.

Nutrition information per serving

One serving* of this vegan Chocolate Chia Pudding is:

• An excellent source of dietary fibre
• An exceptional source of iron
• A very high source of calcium
• A good source of potassium

*Percent Daily Values are based on a 2000-calorie diet.

If you enjoy this recipe as a snack, remember to adjust the serving size and the nutritional analysis. I tend to portion the chocolate chia pudding into smaller jars, so they’re ready to grab and go. Detailed instructions can be found in the recipe card below.

What are your favourite healthy dessert recipes? Have you tried my chocolate chia pudding before? Leave me a comment below!

If you try this vegan chocolate chia pudding recipe, I would love to hear from you! Leave a comment, rate it, or share a photo and hashtag with #desiliciousrd on Instagram, Facebook and Twitter! Can’t wait to see your photos.