Start your morning off or have an easy grab and go morning snack with this nutrient dense blueberry chia seed pudding!

Blueberry Chia Seed Pudding


  • 1/4 Cup Chia Seeds
  • 2 Cups Alternative Milk of Choice (almond, coconut, cashew, rice)
  • 1/2 Tsp Vanilla Extract
  • 1 Tbsp Maple Syrup or Honey
  • Blueberries
  1. Combine the chia seeds, alternative milk, vanilla and sweetener into a bowl and whisk together.

  2. Separate into two mason jars or glass tupperware containers.

  3. Let sit for 5 minutes, then shake again to separate the chia seeds.

  4. Allow the mixture to sit for 1-2 hours or overnight. When ready to eat, top with blueberries and/or homemade granola!

  5. *If you wanted to skip the maple syrup/honey, you could top this with jam or chia seed jam to give it a boost of sweetness that way instead.


What Are Chia Seeds?

I always find chia seeds to be such an unusual food. They are small and kind of slimy when they get wet, which can really throw people off. However, because of this they make a great healthy alternative binding and thickening agent to smoothies, puddings and jams. Similar to this breakfast recipe, I’m always looking for ways to incorporate more healthy foods into the start of my day. Chia seeds are also high in fiber, which is very healthy for a properly functioning gut.

In addition, they are tiny little seeds that pack a major punch of nutrition. Chia seeds are a food that is packed with Omega-3s. Other foods that are high in Omega-3s are fresh caught, not farmed fish (and fish oil), walnuts, sardines, egg yolks and flax seeds. This makes chia seeds, walnuts and flax seeds an optimal choice for vegetarians and vegans.

Omega 3:Omega 6 Ratio

There are three types of Omega 3’s. Alpha-Linolenic Acid (ALA), Docosohexanoic Acid (DHA) and Eicosapentanoic Acid (EPA). You’ll find a good balance of DHA and EPA from fish oil supplements, fish and sardines. ALA is more prevalent in grass fed (and finished) beef and wild game.

We need Omega 3’s to help:

Fight Infection

Reduce Chronic Inflammation

Lower Cholesterol and Reduce the Risk of Heart Disease

For Gut Health and To Heal Diseases of the Gut

Arthritis, Joint and Muscle Pain

For Brain Health

Ideally we would have a ratio high in Omega-3s and low in Omega-6s in our diet. Unfortunately, most Americans have a ratio of at least 1:40 if not higher.

The typical western diet that is high in processed foods, farmed fish, poorly raised beef, sugar and other white foods are high in Omega-6s. This is highly inflammatory. In fact, when cows and other animals are fed grains, corn and inflammatory foods to their systems, their Omega-6 content raises. Which means, it’s inflammatory to you as well.

But there is hope. Sourcing your fish, grass fed and grass finished beef (look for a farm near you), wild game like elk (could hunting be for you?), bison and venison are actually high in Omega-3 content (from ALA), because they eat the food they are supposed to!

You can easily add more Omega-3s into your diet utilizing both well sourced proteins, plants and seeds! I can’t wait to see you try this recipe! #gymcallnutrition