Sunbutter Chia Pudding

Ali Segersten Jul 11, 2022 8 comments
SUNBUTTER CHIA PUDDING-2

Chia pudding made with real food ingredients is a powerhouse of nutrients—especially important for growing, active children! This nut- and dairy-free pudding recipe is rich in polyphenols, protein, healthy fats, fiber, complex carbohydrates, calcium, and magnesium. In fact, one serving contains over 13 grams of protein, 29 grams of healthy fats, 31 grams of carbohydrates, 10 grams of fiber, and over 230mg of calcium! 

Chia seeds also have a high antioxidant activity due to their high levels of various polyphenols. Not only can this lower inflammation throughout the body by reducing free radicals, but polyphenols also act as pre-biotics in the gut, promoting the growth of beneficial bacteria! Chia seeds have been consumed for thousands of years and need to be soaked or ground to allow for absorption of nutrients. Add them to smoothies, cookies, gluten-free bread, and healthy desserts like pudding! 

This nut- and dairy-free chia pudding recipe can be made with any type of unsweetened non-dairy milk. Try coconut milk, hemp milk, or oat milk! If you are not following a nut-free diet, try unsweetened almond milk! This recipe makes an ideal snack when following a Basic Elimination Diet or Full Elimination Diet. Sunbutter can be purchased locally or online. I always use organic Sunbutter, which is salt-free and unsweetened!

Recipe from our Meal Planner

Sunbutter Chia Pudding

SUNBUTTER CHIA PUDDING-11
Servings
5
Prep Time
10 minutes

Serve this nutrient-dense nut-free treat as an after-school snack for your children, or pack a jar in your child's lunchbox! This pudding recipe also makes a great treat to have on hand during the summer months. Store in covered jars in your refrigerator for up to a week. 

Ingredients
1 cups sunflower seed butter
2 cups non-dairy milk
⅓ cups maple syrup
⅛ teaspoons sea salt
6 tablespoons chia seeds
Directions
  1. Place Sunbutter, non-dairy milk, salt, and maple syrup into a blender and blend until smooth. 
  2. Pour mixture into a mixing bowl and add the chia seeds. Quickly whisk in the chia. 
  3. Place a plate over the bowl and let it stand for about 30 minutes on your counter. Then vigorously whisk again. 
  4. Spoon mixture into serving jars (I use 8-ounce jam jars) and refrigerate for at least 90 minutes before serving.
  5. Top each jar with a large dollop of Sunbutter, your favorite sugar-free jam, and fresh berries if desired!

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Posted In
snacks chia seeds healthy snacks after school snack lunchbox ideas nut-free recipe
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About the Author

Alissa Segersten, MS, CN

Alissa Segersten, MS, CN, is the founder of Nourishing Meals®, an online meal-planning membership with over 1,800 nourishing recipes and tools to support dietary change and better health. As a functional nutritionist, professional recipe developer, and author of The Whole Life Nutrition Cookbook, Nourishing Meals, and co-author of The Elimination Diet, she helps people overcome health challenges through food. A mother of five, Alissa understands the importance of creating nutrient-dense meals for the whole family. Rooted in science and deep nourishment, her work makes healthy eating accessible, empowering thousands to transform their well-being through food.

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Comments

Anonymous (visitor) Apr 13, 2024 | 5:33pm

So the chia seeds aren’t ground in this recipe?

Nope, you leave them whole. :)

tre… Jul 14, 2022 | 7:17am

This is so yummy! Instead of sunflower seed butter I toasted 1.25 cups of sunflower seeds and blended them with the milk, sweetener and salt and put it on steel cut oats this morning with blueberries. 😋

Thanks for the feedback, Peggy! Great idea, thanks for sharing.

tre… Jul 17, 2022 | 7:47am

Thanks, I did another batch using 3/4 cup toasted seeds instead and I liked it much better, the first batch was very dense, this one was much lighter.

Thanks Peggy, I will have to try this version too. :)

Cynthia Henderson (visitor) Jul 13, 2022 | 12:49pm

Can you suggest an alternative to sun butter? I also don't tolerate coconut or cashew products. Thanks!

Hi Cynthia,

I would suggest using raw or roasted almond butter in place of the sunflower seed butter, and use unsweetened almond milk for the non-dairy milk. You can also add a few pinches of raw vanilla powder or a dash of vanilla extract if you would like. :)

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