Easy Sugar-Free Overnight Chia Breakfast Recipes (4 Flavours) (2024)

FAQs

Is it OK to eat chia pudding for breakfast? ›

Chia pudding is my Platonic ideal of a packed breakfast. It's high in protein, omega-3s, and fiber. I can prepare a batch on Sunday for the rest of the week. All I need are two ingredients—milk and chia seeds.

Chia Seeds, these tiny seeds are nutritional powerhouses, packed with omega-3 fatty acids, fibre, protein, and various vitamins and minerals. When soaked in liquid, chia seeds form a gel-like consistency, making them an excellent base for overnight oats or chia pudding.

Milk – I like to use almond milk for this chia seed pudding, but feel free to use any milk variety that you prefer. Sweetener – 1 tablespoon of maple syrup sweetens the pudding perfectly! However, you can swap the maple syrup with any favorite sweetener – honey, stevia, or monk fruit.

Excess sugar, artificial sweeteners, unhealthy oils, excessive salt, spicy foods, dry ingredients, and high-sugar juices can diminish the health benefits of chia seeds or cause digestive issues. Proper hydration and moderation are key to maximizing their benefits.

There is no RDA for chia seeds. Still, they can be safely eaten in amounts of 50 grams daily, which is about five tablespoons. Two tablespoons provide all of the nutritional benefits listed above. Soaked chia seeds have a gel-like texture.

Chia seeds are good for your heart, as they are rich in omega-3 fatty acids. They help reduce inflammation in the body and lower cholesterol levels. Lowering cholesterol, especially low-density lipoproteins or bad cholesterol, may help reduce the risk of heart attacks, and strokes.

"Using a liquid that's too thick will not properly hydrate your chia seeds," explains Roszkowski, adding that they're botanically built to swell when they come in contact with water. Solution: With that in mind, it's best to use water or another thin liquid like juice, tea, or nut milk.

Consuming chia seeds in the morning can help kickstart your metabolism and keep you feeling full and energized throughout the day. You can add them to smoothies, yogurt, oatmeal, or make chia pudding.

The nutrients in chia seeds may promote heart health, support strong bones, and improve blood sugar management ( 1 ).

What happens when you drink chia seeds before bed? ›

Consuming chia seeds before bed, especially in a form like chia pudding, can help regulate blood sugar levels and keep you feeling full overnight, which may aid in better sleep and weight management. If you experience midday hunger or energy slumps, chia seeds can be a great addition to your afternoon snack.

Here are a couple tips that might help! Make sure you're using chia seeds and not some other type of seed! There are white and black chia seeds and both work for chia pudding, but no other seeds will work. Also, check that your chia seeds aren't old and maybe try switching brands.

If you're diabetic, you have two options for pancake syrup: pure maple syrup or sugar-free syrup. While 100% pure maple syrup is still a form of sugar, it has a lower glycemic index, so it's better for people with diabetes than regular pancake syrup.

3 Ingredients to make chia seed pudding

Milk: To keep this simple chia pudding dairy-free, I love using unsweetened almond milk. Other plant-based milk and dairy milk will also work. Honey: Honey adds a touch of sweetness. You can use any sweetener you'd like, such as maple syrup, stevia, agave nectar, and sugar.

Limited research in animals and humans has found that taking chia seeds daily can lead to greater weight loss and bone mineral content ( 14 , 24 ). That said, eating too many can cause some side effects, so start with a small dose, like 1 oz (28 g) daily, and make sure to drink plenty of water.

While chia seeds are nutrient-dense and can be a healthy addition to breakfast, it's essential to avoid excessive consumption. Chia seeds are high in fiber and can absorb liquid, expanding in your stomach. Consuming too many may lead to digestive discomfort or bloating.

Chia seeds are rich in fibre and protein and thus can be a great addition to one's weight loss journey. Fibre and protein promote satiety, which in turn helps lower calorie intake. Furthermore, protein helps build muscle mass subsequently enhancing fat burning when coupled with strength training.