High Fibre Strawberry Chia Pudding Recipe
GLUTEN FREE II DAIRY FREE II VEGAN II NIGHTSHADE FREE II SOY FREE II EGG FREE II GUT FRIENDLY II SUGAR FREE
Strawberry Chia Seed Pudding
This chia seed pudding uses fresh (or frozen) strawberries, although any fruit works well. It's a healthy, sugar-free recipe you can prep ahead for breakfast, a snack, or dessert. Once soaked, chia seeds thicken and turn gel-like, creating a pudding texture similar to tapioca.
Because chia seeds are nutrient-rich, this makes a feel-good treat that suits vegan and dairy-free diets. It's also gut-friendly and easy to keep sugar-free. In addition, I add psyllium husk to boost the fibre even more.
Each serving provides around 13g of fibre and 5.3 g of protein. With my leaky gut, this is one of the best breakfasts for me. It feels soothing and gentle on my stomach, and it helps support the beneficial bacteria I need.
Notes On Strawberry Chia Pudding Ingredients
Ingredient lists and recipes may change on the brands I recommend. Always check product labels to ensure they are suitable for your diet. If uncertain, contact the manufacturer directly.
Chia seeds
Chia seeds are easy to find in most supermarkets and usually cost very little. They're the key ingredient that thickens the pudding, giving it a lovely texture and plenty of nutrients. Also, both black and white chia seeds work well in this recipe.
Strawberries
I used fresh strawberries, but frozen ones are just as good. Use any type of soft fruit for this recipe; any berries or mangoes would be great choices.
Sweetener
To keep this overnight chia pudding sugar-free, I sweeten it with Monin vanilla sugar-free syrup. It's made for coffee, but it also works brilliantly in desserts and chia seed pudding.
You can use stevia drops as well, as long as you like the flavour. They tend to leave a strong aftertaste, so I usually avoid them. On the other hand, if stevia suits you, feel free to use it.
I don't recommend granulated sugar free sweeteners, because they can make the pudding taste gritty. Instead, I also like Good Good fibre-rich sweeteners. These syrups are similar to golden syrup, and they work well here. They also boost the fibre content, with 70 g of fibre per 100 g.
If your chia pudding doesn't need to be sugar free, add a small amount of honey or maple syrup instead.
Psyllium powder
Psyllium powder is a natural source of soluble fibre made from Plantago ovata seeds. People often take it to support digestive health, ease constipation, and help manage diarrhoea because it absorbs water and adds bulk. I also use it in the kitchen to improve the texture of baked goods, thicken soups and sauces, and blend into smoothies for a thicker, smoother drink.
As a high-fibre ingredient, it mixes easily and works well in a wide range of recipes. If you have a leaky gut or need extra fibre, you must try psyllium powder. I recommend using the powder for cooking and in this recipe rather than psyllium husks, as they are coarser and won't yield the correct texture.
You can omit this ingredient; the chia seed pudding won't be as thick, so I would recommend adding an extra tablespoon of chia seeds instead.
One tablespoon of psyllium powder contains about 7 g of fibre, so I add it to my diet as often as I can. Most adults need roughly 30 g of fibre a day. However, because I have leaky gut and 12 food intolerances, I can't eat fibre-rich wheat products due to the gluten or many beans, pulses, and vegetables so I find it difficult to get my daily fibre quota. Psyllium husk, on the other hand, feels much gentler and is easier for me to digest, so I try to incorporate it as much as I can into my diet.
Buy this product online at Amazon or any health food store.
Yoghurt
I mix a little bit of yoghurt into this healthy chia seed pudding as it makes it lovely and creamy. If you follow a nightshade-free diet, and or cannot have dairy, please check that the yoghurt you use does not contain potato starch. I use coyos yoghurt, which is thickened with tapioca starch. If you have no issues with dairy, then lucky lucky you. I would recommend using cow’s milk Greek yoghurt.
Milk
If you cannot do dairy, then any plant-based milk is fine to use. I would caution against using milks with added carrageenan gum as it can aggravate bowel conditions, particularly inflammatory bowel disease (IBD) and irritable bowel syndrome (IBS). Studies suggest it triggers intestinal inflammation, increases gut permeability ("leaky gut"), and alters microbiota, leading to bloating, diarrhoea, and flare-ups in sensitive individuals. Use a milk like plenish or rude health milk. Or make your own I have a recipe here for homemade almond milk.
Ingredients
Why you will love this recipe for chia seed pudding
It takes 5 minutes to make, and then magically, overnight, it becomes this thick, creamy, delicious breakfast.
It's customisable: use different fruits, add toppings like nuts, seeds, granola, nut butter, coconut, chocolate chips or add protein powder to the chia pudding to bump up the protein content even more.
It's jam-packed full of fibre at a whopping 17g of fibre and nearly 11 grams of protein.
This chia seed breakfast pudding is vegan, gluten-free, dairy-free, soy-free, egg-free, top 14 free and great for those of you who have a leaky gut, as it’s really soothing and nourishing. My gut LOVES it when I eat this chia seed pudding.
Cooking with chia seeds
Chia seeds are highly versatile, nutrient-dense, and easy to use by soaking them in liquids for pudding, blending them into smoothies, or using them as a plant-based egg substitute in baking. They add fibre, omega-3s, and protein to breakfast staples like porridge, yoghurt, and pancakes, or can thicken jams.I have a really helpful and comprehensive article, a chef’s guide to cooking with chia seeds, which has lots more recipes and ways to incorporate chia seeds in your cooking and daily diet. Read this article here.
Faq’s
Is chia pudding actually good for you?
Yes, chia pudding is really good for you. Chia seeds are packed with fibre, omega-3s, protein, and antioxidants, supporting digestion, heart health, and satiety; however, its overall healthiness depends on the liquid base and added sweeteners, so using unsweetened milk and limiting sugar keeps it a nutritious meal.
Which is healthier, overnight oats or chia pudding?
If you're looking for a fibre rich breakfast, chia pudding may be the better choice it typically contains more fibre than oats. For a protein boost, though, either option works well, with both offering similar amounts of the muscle-building nutrient.
How long will chia pudding last in the fridge?
5 days Store chia pudding in a covered jar or other airtight container in the fridge for up to 5 days. If the pudding becomes too thick, loosen it with a little extra milk before adding your desired toppings and digging in.
How many calories are in chia seed pudding?
In this recipe, there are 424 calories, 27g of fibre and 10.6g of protein. Considering you need a daily average of 30 g of fibre, you can get all that in this breakfast. I prefer to split this recipe into 2 portions as its quite a lot for your stomach to digest all that fibre in one go, eating so much may make you bloated.
Got a question you don’t see here? Leave a comment below!
Tips for making this vegan chia seed pudding
After you combine all the ingredients, stir again after a couple of hours. Chia seeds can clump and sink to the bottom. If you're using a jar, give it a good shake, then make sure the chia seeds aren't stuck together.
If you don’t like the texture of chia seeds as they are a lot like the texture of tapioca, then use milled chia seeds, or grind them in a NutriBullet and then follow the recipe. That way, the chia seed pudding is smoother and has no bobbly bits.
Blend all the ingredients thoroughly in a NutriBullet, or in a lidded mason jar, shake shake shake!!!
Makes 1-2 portions - 5 mins prep time & overnight chilling time
How to Make Chia Pudding
Step by Step
Recipe
100 ml yoghurt of choice plus an extra 20g for the topping
200 ml milk
1 tsp psyillum powder (see notes)
2 tbsp chia seeds
10 g sweetener (see notes)
100 strawberries pureed (keep a couple for garnishing)
Method
Mix all the ingredients well using a NutriBullet or a lidded mason jar. Leave in the fridge to set.
In a couple of hours, give the chia pudding another mix so that the chia seeds do not clump together.
It'll be ready to enjoy in the morning. However, if your chia pudding turns out too thick (psyllium can really thicken it), just stir in a splash of milk until it's the consistency you like.
To serve, I like to add a few tablespoons of yoghurt and chopped berries.
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