Chia-oat pudding can be eaten for a light breakfast, nutrient-dense snack, or healthy dessert! You can also divide it into a larger number of jars and add fresh sliced fruit before you add the greek yogurt—sliced peaches, strawberries, pitted cherries, or fresh blueberries all work well! I like to use an organic fruit juice sweetened raspberry jam for the topping, but any type of fruit jam will work. Serve these overnight oats with several hard boiled eggs for a high-protein, high-fiber breakfast that will keep you satisfied for many hours!
Ingredients
Pudding
1 cups
rolled oats
4 tablespoons
chia seeds
2 cups
non-dairy milk
(unsweetened)
2 tablespoons
maple syrup
(optional)
1 pinches
sea salt
Topping
½ cups
plain coconut yogurt
(or Greek yogurt)
8 teaspoons
sugar-free jam
Nutrition Facts
Per serving Recipe serves 4
- Protein 11%
- Net carbs 52%
- Fat 37%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 245kcal
- Protein
- 6.1g
- Total Carbohydrates
- 35.8g
- Dietary Fiber
- 7.3g
- Net Carbs
- 28.6g
- Total Sugars
- 12g
- Sucrose
- 6.1g
- Glucose
- 0.16g
- Fructose
- 0.05g
- Total Fat
- 9.1g
- Saturated Fat
- 2.1g
- Monounsaturated Fat
- 0.74g
- Polyunsaturated Fat
- 4g
- Trans Fat
- 0.02g
- Sodium
- 88.7mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 2.7mg
- Thiamin (B1)
- 0.2mg
- Riboflavin (B2)
- 0.29mg
- Niacin (B3)
- 1.7mg
- Pantothenic Acid (B5)
- 0.23mg
- Vitamin B6
- 0.02mg
- Folate (B9)
- 14.7µg
- Vitamin B12
- 0.7µg
- Choline
- 8.7mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 74.3µg
- Vitamin D
- 1.9µg
- Vitamin E (Alpha-Tocopherol)
- 0.18mg
- Vitamin K1 (Phylloquinone)
- 0.54µg
Minerals
Minerals
- Calcium
- 389mg
- Iron
- 2.2mg
- Magnesium
- 90.3mg
- Phosphorus
- 234mg
- Potassium
- 238mg
- Zinc
- 1.7mg
- Copper
- 0.25mg
- Manganese
- 1.5mg
- Selenium
- 14.2µg
Amino Acids
Essential Amino Acids
- Histidine
- 0.15g
- Isoleucine
- 0.25g
- Leucine
- 0.46g
- Lysine
- 0.31g
- Methionine
- 0.13g
- Phenylalanine
- 0.34g
- Threonine
- 0.19g
- Tryptophan
- 0.1g
- Valine
- 0.3g
Non-Essential Amino Acids
- Alanine
- 0.3g
- Arginine
- 0.6g
- Aspartic Acid
- 0.59g
- Cystine
- 0.15g
- Glutamic Acid
- 1.3g
- Glycine
- 0.32g
- Proline
- 0.24g
- Serine
- 0.32g
- Tyrosine
- 0.19g
Fatty Acids
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 0.73g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 2.7g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 1.3g
Other
Carotenoids
- Beta-Carotene
- 1.6µg
- Lutein + Zeaxanthin
- 38.1µg