Blended Chia and Flaxseed Pudding (4 Ways)

This blended chia and flaxseed pudding is a delicious way to pack in protein, fiber, and omega-3 fats for a filling breakfast or satisfying snack without the blood sugar spike.

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If you’re not a fan of the texture of traditional chia seed pudding (like me), then you’ll love this blended version that’s smooth, decadent, and delicious.

As a bonus, it’s chock-full of nutrition and low in carbs to support healthy blood sugar levels and reduce inflammation. 

It’s also free of gluten, dairy, and refined sugars, and takes only a few minutes to make.

You’ll want to have this prepped in your refrigerator on a regular basis for a satisfying and guilt-free breakfast, snack, or dessert!

Benefits of Chia and Flaxseed Pudding

Chia and flaxseed pudding is low in carbs while being high in protein, fiber, and healthy fats to stabilize blood sugars and keep you feeling satisfied for hours. The omega-3 fats and antioxidants in this chia and flaxseed pudding also help to fight inflammation.

Protein

Chia and flaxseeds are both great sources of plant-based protein. One tablespoon of chia seeds provides 2.5 grams of protein, while one tablespoon of flaxseeds provides 1.3 grams of protein.

Protein helps to stabilize blood sugars by slowing the rate at which carbohydrates are digested and absorbed into the bloodstream. This is important since elevated blood sugars promote inflammation in the body and damage nerves and blood vessels. 

In addition, elevated blood sugars alter the microbiome and reduce levels of beneficial bacteria, contributing to gut dysbiosis. This increases intestinal permeability or leaky gut, which leads to systemic inflammation (1).

Protein also reduces appetite and aids in weight management by regulating appetite hormones.

For example, one study found that participants who increased their protein intake experienced decreased appetite and total caloric intake which resulted in significant weight loss (2).

One serving of this chia and flaxseed pudding provides 5 grams of protein. You can increase the protein content even more by adding in a scoop of protein powder or collagen powder.

Fiber

Chia and flaxseeds contain both soluble and insoluble fiber which work wonders on the digestive system. 

The insoluble fiber speeds up the rate that food moves through the gut to keep us regular and prevent constipation, while the soluble fiber helps to lower blood glucose and cholesterol levels and aid in weight management (3).

Soluble fiber swells up like a gel (similar to how chia seeds swell up in liquid), trapping glucose, cholesterol, and other waste products as it moves through the GI tract so that they get eliminated from the body (4). 

This slows the rate at which glucose is absorbed and prevents elevated blood sugars.  

The fibrous gel also takes up space in the stomach, which makes you feel full and reduces appetite. 

In addition, research shows that soluble fiber decreases levels of the hunger hormone ghrelin and increases satiety hormones, resulting in delayed hunger for up to 2 hours after eating 10 grams of soluble fiber (5). 

Overall, this means that the soluble fiber (like that found in this chia and flaxseed pudding) can help to manage weight by reducing hunger and therefore total food and caloric intake, and manage blood sugars by slowing the absorption of glucose. 

Omega-3 Fats

Chia and flaxseeds are rich in omega-3 fats, which are critical for controlling inflammation levels in the body. 

Research shows that Americans are deficient in anti-inflammatory omega-3 fats, and have excessive amounts of pro-inflammatory omega-6 fats. 

While the ideal ratio of omega-6 to omega-3 is 1:1, the average American is consuming 15x more omega-6 fats than omega-3 fats (6).

Excess levels of omega-6 in the body creates a state of chronic inflammation “and is a key factor causing almost all chronic degenerative diseases” including heart disease, cancer, diabetes, arthritis, IBD, and Alzheimer’s disease (7). 

Omega-3 fats are considered “essential fatty acids,” which means the body can’t make them and we must obtain them through our diet. 

This chia and flaxseed pudding is a great way to boost your intake of omega-3 fats to reduce inflammation and your risk of disease. 

Antioxidants

Chia seeds, flaxseeds, and cocoa are all rich in antioxidants that have protective properties on our health. 

Antioxidants are plant-compounds that protect our cells from free radicals, which damage our cells and speed up the aging and disease process when produced in excess. 

Free radicals are a natural byproduct of metabolism, but major causes of excess free radical production are from factors that we have control over such as smoking, lack of physical activity, chronic stress, elevated blood sugars, and poor diet. 

Antioxidants protect our cells from free radicals in a few ways: preventing the formation of free radicals, destroying existing free radicals before they damage our cells, and repairing cells that have already been damaged. 

Protecting our cells from free radicals will ultimately reduce inflammation, slow the aging process, and reduce the risk of disease (8). 

The primary types of antioxidants found in chia seeds, flaxseeds, and cocoa are listed in the ingredients section below.

Ingredients

Ground Flaxseed

Flaxseed is one of the best sources of omega-3 fats, with nearly 2,500 mg ALA per tablespoon (9).

It also provides 1.3 grams of protein, 1.9 grams of fiber, and only 0.1 grams of net carb per tablespoon (10).

The major phytochemicals in flaxseed include ferulic acid, chlorogenic acid, p-coumaric acid, and lignans all of which have antioxidant and anticancer properties (11). 

Refer to my article Flaxseed Benefits for a full breakdown of the protective properties that flaxseed provides. 

Chia Seeds

Chia seeds are similar to flaxseed in nutrition but slightly higher in protein, fiber, and omega-3 fats. One tablespoon of chia seeds provides 2.5 grams protein, 4 grams of fiber, and over 2,500 mg of ALA omega-3 fats (12).

Chia seeds contain quercetin, chlorogenic acid, and caffeic acid which have antioxidant, anti-cancer, and brain protective properties.

Cocoa Powder

Cocoa is rich in flavonoids including catechin, epicatechin, and procyanidins that act as powerful antioxidants. 

The flavonoids in cocoa have been found to reduce inflammation, lower blood pressure, help control blood sugars, protect the brain from degenerative disease like Alzheimer’s, and promote the growth of beneficial gut bacteria (13, 14). 

Refer to the ingredient list to choose 100% cocoa powder (used interchangeably with cacao powder). Steer clear of cocoa powders that are Dutch processed or processed with alkali, which lowers the antioxidant and flavanol content (15).

Pure Maple Syrup

Maple syrup has a lower glycemic index than regular sugar and also contains antioxidants, B-vitamins, and several minerals including magnesium, manganese, calcium, phosphorus, potassium, and copper (16).

You can alternatively use honey, agave nectar, or coconut nectar in place of pure maple syrup. If using granulated sugar or stevia, you may need to increase the amount of milk used. 

Or, you can completely omit the sweetener for a sugar-free version. 

I found that 4 tablespoons of pure maple syrup was the perfect sweetness when testing the recipe, but add more or less to desired taste. 

Milk

I typically use coconut, oat, or almond milk to make this recipe, but you can use your favorite milk of choice. 

Sea Salt

Adding a touch of salt enhances the flavor and sweetness of the pudding, but you can omit if desired.

Equipment 

• Measuring cups and spoons 
• Nutribullet or Blender: I found that the nutribullet worked better than the blender for breaking down the chia and flaxseed to produce a creamier pudding. 

How to Make It

• Step 1: Add all ingredients into a blender or nutribullet and blend until smooth.
• Step 2: Divide between mason jars or storage containers. 
• Step 3: Refrigerate and enjoy!

Variations

• Chocolate Peanut Butter: Stir in melted peanut butter or powdered peanut butter for a chocolate peanut butter combo. 
• Almond Joy: Top with coconut whipped topping, slivered almonds, and toasted coconut. 
• PB&J: Drizzle with melted peanut butter and top with sliced strawberries and/or strawberry jam. 
• Mixed Berry: Top with fresh strawberries, blueberries, and/or raspberries. 

Storage and Serving Suggestions

Storage

• Store in mason jars or storage containers in the refrigerator for 3-4 days 

Serving Suggestions 

• Enjoy the chia and flaxseed pudding on its own, or with toppings of choice such as berries, sliced banana, chopped walnuts, nut butter, powdered peanut butter, shredded unsweetened coconut, or cacao nibs.
• See variations above for popular combos. 

I’d love to hear from you! Leave a comment below to let me know how you liked the recipe.