Breakfast/ Gluten-Free/ Recipes/ Snacks

No Sugar Added Chia Seed Pudding

I’ve been trying to reduce added sugar in my diet since:

(a) it’s basically heroin

(b) sugary things make my heart race (it honestly feels like a panic attack) and then makes me CRAZY sleepy about an hour after I eat them, and

(c) sugar is in everything and it just makes me mad.

Now, am I’m going to swear off added sugar forever? Heck no. I had some delicious gluten-free chocolate chip cookies at book club this week. But, am I trying to reduce sugar in places that it just doesn’t belong? Yes, yes I am.

I particularly try to avoid added sugars in the morning so I start my day off on a good note. Typically I make a smoothie (current fave), eggs or a frittata, or oatmeal (or even better, steel cut oats!) but I’ve been on a total chia seed pudding kick lately. However, my previous version of chia seed pudding involved adding maple syrup (although granted, that’s a pretty clean source of sugar!) and I wanted to see if I could eliminate that.

No Sugar Added Chia Seed Pudding

Instead of maple syrup, I tried adding fresh fruit to my chia seed pudding. That gave it some sweetness, but really only when I actually bit into a piece of fruit. Next, I tried frozen fruit. Ding ding ding! When the frozen fruit thawed as the pudding sat overnight, the juices from thawed fruit permeated the mixture and gave the whole pudding a hint of sweetness. Plus, mixed berries add a shot of fiber that you don’t get from maple syrup!

No sugar added chia seed pudding

No-Sugar Added Chia Seed Pudding

  • 1/3 cup chia seeds
  • 2/3 cup unsweetened almond milk (or coconut milk)
  • 1/3 cup water
  • dash of cinnamon and nutmeg
  • pinch of salt
  • 1/3 cup frozen fruit
  1. Place the chia seeds, almond milk, water, cinnamon, nutmeg and water in a jar or bowl. Stir until well combined.
  2. Stir in the frozen fruit. It may make your mixture seem like there are frozen clumps; it’s okay. Stir as best you can.
  3. Place in the fridge and let the mixture sit for a couple hours, or ideally, over night.
  4. After a couple hours or when you wake up, stir the pudding again so the fruit juices can spread some more.
  5. Enjoy! Top with extra thawed fruit and some chopped nuts if you desire.

No sugar added chia seed pudding


  • I really like the quality of Wyman’s frozen fruit and I love adding mixed berries since they are a more delicate fruit that breaks down a little more than other sturdier fruits, which is what I want for the sweetness to spread!

Wyman's frozen mixed berries

  • If it’s still not sweet enough for you, you can add 1/4 teaspoon of Stevia. But, I encourage you to try to re-calibrate your taste buds a bit by eating things that aren’t overly sweet.
  • If you are new to chia seeds, they expand in liquid so it’s important to let the mixture sit. Otherwise you don’t get the right texture; it should be like tapioca pudding and not crunchy!
  • Be sure to drink lots of water on days when you eat chia seeds. Since they absorb liquid, if you aren’t well hydrated, they can cause some gut woes.
  • I like making it in a mason jar so I can pop a lid on it and tote it to work. It’s also nice to easily store leftovers; if I eat this as a snack, I typically split it into two servings.

No sugar added chia seed pudding

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  • Reply

    Omg I JUST had some super tasty chia seed pudding as a sample after a Barre 3 workout a couple days ago and thought, I need to find a good recipe I bet William would love it…and then you post this?! I think we have ESPN or something 😉

    • Reply
      Teri [a foodie stays fit]

      bahaha we do have ESPN. 😉

      Try adding mashed banana for Young William! It’ll be sweeter and maybe more palatable!

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