• Skip to primary navigation
  • Skip to content
  • Skip to primary sidebar

Shahzadi Devje, Desi~licious RD logo

  • Home
  • Start Here
    • About Shahzadi
    • My Story
    • Work With Me
  • Blog
  • Recipes
    • Recipe Type →
      • Breakfast and Brunch
      • Drinks and Smoothies
      • Main Dishes
      • Salads
      • Sides and Snacks
      • Sweets and Desserts
    • Dietary Preference →
      • Dairy Free
      • Diabetes Diet Friendly
      • Gluten Free
      • Heart Healthy
      • High Protein
      • Low Carb
      • Vegan
      • Vegetarian
    • Cuisine →
      • Desi (Indian, Pakistani)
      • Mediterranean
      • Middle Eastern
  • Media/Brands
    • Media Features
    • Videos
  • Shop
  • Nav Social Menu

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
menu icon
go to homepage
subscribe
search icon
Homepage link
  • About Shahzadi
  • Blog
  • Recipes
  • Work With Me
  • Media & Brands
  • Videos
  • Shop
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
  • ×
    Home » Recipes » Sweets and Desserts » Zero Added Sugar Chocolate Chia Seed Pudding

    Zero Added Sugar Chocolate Chia Seed Pudding

    Created on May 27th, 2019 · Last updated on July 25th, 2022 · 4 Comments

    Dairy FreeDiabetes Diet FriendlyGluten Free
    Jump to Recipe Jump to Video Print Recipe
    two mini mason jars of chocolate chia pudding topped with chopped strawberries
    mason jars of chocolate chia pudding topped with chopped strawberries with fresh strawberries in the foreground.
    mason jars of chocolate chia pudding topped with chopped strawberries with a bowl of strawberries in the background.

    Medically reviewed by Shahzadi Devje, Registered Dietitian (RD) & Certified Diabetes Educator (CDE)

    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.

    mason jars of chocolate chia pudding topped with chopped strawberries - on different planes.

    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.

    Zero Added Sugar Chocolate Chia Seed Pudding

    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

    graphic showing food ingredients such as cacao, nuts, seeds, dates and berries.

    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:

    birds eye view of the inside of a blender with brazil nuts, water, dates and mint.
    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.

    two mason jars: a small one filled with chia seeds and chocolate milk and the other one is empty.

    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.
    two mini mason jars of chocolate chia pudding topped with chopped strawberries

    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 caloriesAmount%DV
    Calcium94.7 mg7%
    Dietary Fiber5.2 g18%
    Fat4.6 g6%
    Folate/Folic Acid7.4 mcg2%
    Magnesium50.3 mg12%
    Manganese0.4 mg18%
    Niacin1.3 mg8%
    Phosphorus129 mg10%
    Protein2.5 g5%
    Selenium8.3 mcg15%
    Sodium2.4 mg0%
    Thiamin (vitamin B1)0.1 mg8%
    Total carbohydrate6.3 g2%
    Vitamin A8.1 mcg1%
    Vitamin C0.2 mg0%
    Vitamin E0.1 mg1%
    Zinc0.7 mg6%
    Calories73 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.

    mason jars of chocolate chia pudding topped with chopped strawberries with a bowl of strawberries in the background.

    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.

    mason jars of chocolate chia pudding topped with chopped strawberries with fresh strawberries in the foreground.

    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!

    Desi~liciously Yours,

    Zero Added Sugar Chocolate Chia Pudding

    Author Shahzadi Devje
    https://youtu.be/Q7kp2kcO1X0
    5 from 4 votes
    Print Pin
    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.
    Prep Time5 mins
    In the Refrigerator3 hrs
    Total Time3 hrs 5 mins
    Course: Breakfast, Dessert, Snack
    Cuisine American, Western
    Servings: 2 large jars
    mason jars of chocolate chia pudding topped with chopped strawberries

    Ingredients

    • 2 cups water
    • ½ cup Brazil nuts unsalted
    • 5 dates Medjool
    • 4 mint leaves medium/large
    • ½ cup chia seeds
    • 2 tbsp cacao powder unsweetened
    • ½ tsp cinnamon powder
    • ¼ tsp sea salt iodized

    Instructions

    • Blend Brazil nuts, water, dates, mint, cacao, salt and cinnamon in a high-speed blender until you achieve a smooth, creamy milk consistency.
    • In two large clean and dry mason jars, add ¼ cup chia seeds.
      If making snack-size versions, add 2 tbsp of chia seeds to four small mason jars.
    • Divide the Brazil nut milk equally among the two large jars.
      If making snack-size versions, divide the milk among the four small jars.
    • Stir well, place the lid and refrigerate for at least three hours or overnight to achieve a thick and creamy consistency. Serve and enjoy with fresh strawberries or your favourite fruits!

    Notes

    • 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.
    Nutrition Facts
    Zero Added Sugar Chocolate Chia Pudding
    Amount Per Serving
    Calories 495 Calories from Fat 315
    % Daily Value*
    Fat 35g54%
    Saturated Fat 7g35%
    Trans Fat 1g
    Sodium 312mg13%
    Potassium 600mg17%
    Carbohydrates 38g13%
    Fiber 19g76%
    Sugar 11g12%
    Protein 13g26%
    Vitamin A 111IU2%
    Vitamin C 1mg1%
    Calcium 344mg34%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.

    Please note the nutritional analysis values are estimates and suggestions. This nutrition facts table does not know your life - your body, including your hunger and satiety cues, change daily. It's okay to eat more or less. Say no to food guilt and instead embrace mindful eating.

    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. 

    Desiliciousrd Shahzadi Devje chopping vegetables in her kitchen
    Shahzadi Devje

    Shahzadi is an award-winning registered dietitian (RD) regulated by the College of Dietitians of Ontario and a certified diabetes educator (CDE), approved by the Canadian Diabetes Educator Certification Board. A notorious foodie, she's dedicated to helping you end your cooking wars, transform your health, and be the best version of yourself! Shahzadi is an on-air nutrition expert for CTV Your Morning and a regular contributor to other national media outlets.

    SpringSummerChia Seeds, Chocolate
    « Grilled Tandoori Chicken
    Vegetarian Quinoa Pilau Recipe »

    Reader Interactions

    Comments

    1. Mitra Malek says

      October 31, 2019 at 9:10 pm

      5 stars
      Love this recipe. It’s tasty—just sweet enough, with interesting flavor notes. And the nuts are a unique twist that makes the pudding more satiating than other chia puddings I’ve tried.

      Reply
      • Shahzadi Devje says

        November 01, 2019 at 9:33 am

        Oh I'm thrilled to hear that dear Mitra! Thanks for sharing this feedback. So happy you enjoyed this one. Love, Shahzadix

        Reply
    2. Gen says

      August 20, 2019 at 2:06 am

      Healthiest chia pudding!

      Reply
      • Shahzadi Devje says

        August 20, 2019 at 2:03 pm

        thanks, Gen! Glad you think so!! 🙂

        Reply

    Leave a Reply Cancel reply

    Your email address will not be published. Required fields are marked *

    Recipe Rating




    Primary Sidebar

    Hi, I’m Shahzadi, registered dietitian, TV show nutrition expert & mompreneur. I show busy health seekers how to eat for health, nourish mindfully and thrive, while enjoying ethnic cuisines.

    More about me →

    Meal Plans

    GRAB THE ULTIMATE MEAL PREP GUIDE

    With 25 Sumptuous Whole Food Recipes

    SEND IT TO ME!

    Featured Recipes

    • Air Fryer Chicken Drumsticks
    • Slow Cooked Lentil Curry With Rhubarb
    • The Best Recipe For Chicken Patties
    • Air Fryer Eggplant and Chickpeas Salad

    THE ULTIMATE SUNDAY MEAL PREP MEAL PLAN

    Want to eat healthy but have literally no time to cook every night? Prepare 5 days of tasty meals and snacks in roughly 2 hours - all done and dusted on Sunday!

    GET IT FOR FREE!

    Footer

    ↑ back to top

    • MEET SHAHZADI
    • WORK WITH SHAHZADI
    • RECIPES
    • BLOG
    • VIDEOS
    • SHOP
    • MEDIA & BRANDS
    • CONTACT
    SOCIAL MEDIA
    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube
    JOIN MY INNER CIRCLE

    YOUR HEALTHY JOURNEY STARTS HERE. SIGN UP TO RECEIVE FREE NUTRITION TIPS AND DELICIOUS RECIPES TO HELP YOU BE ON TOP OF YOUR GAME.

    All Right Reserved · The information found on this site is not intended for diagnosis or medical treatment and any health-related questions should be directed to your Healthcare team · Privacy Policy · Terms & Conditions· Accessibility Statement

    Copyright ©2022 · DESI~LICIOUS RD INC

    We use cookies to ensure that we give you the best experience on our website. If you continue to use this site we will assume that you are happy with it.OkPrivacy policy