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Power Your Day With a Plant-Based Recipe by Dietitian Melanie Wilder

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Do you want a fun way to boost your day with plants? Try the nutrient packed chia “pudding”. Because the nutrient power-house chia seed (check out those nutrition facts!) can hold twice it’s weight in water, these tiny little seeds will form a gel when they are soaked in a liquid. This means they will turn your ordinary creamy liquid into a dense pudding-like treat. Layer this up with fruit and top with your favorite crunch and your boring breakfast or snack just took a backseat to this super satisfying, tiny little seed. You may even feel like you are indulging! But do be careful to not get too carried away with the layering and toppings, all things in moderation.

Ch-ch-ch Chia “Pudding” Recipe

Base formula to make one serving:

  • ½ cup creamy liquid of choice
  • 2 Tablespoons chia seeds
  • Flavor and/or sweetener of choice

Creamy liquid options (nutrition per ½ cup): unsweetened oat milk (45-50 calories, 1 gram protein), unsweetened almond milk (15-20 calories, 0.5 gram protein), unsweetened soy milk (45-50 calories, 3-3.5 grams protein), unsweetened cashew milk (12-15 calories, 0.5 gram protein), cow’s milk (45-60 calories, 4-6.5 grams protein), unsweetened coconut milk (35-40 calories, 0 protein) or premade protein shake (60-80 calories, 10-15 grams protein)

Flavor options (add 1/4 teaspoon to 2 Tablespoons): ground cinnamon, ground ginger, ground cardamon, vanilla extract, almond extract, coconut extract, peanut powder, unsweetened cocoa powder, 100% pumpkin puree, unsweetened Greek yogurt or matcha green tea powder

Sweetener options with calories (1 teaspoon is 15 calories): honey, maple syrup, agave syrup, coconut sugar, brown sugar, white sugar, fruit puree

Sweetener options without calories: stevia, monk fruit, allulose (avoid sugar alcohols such as erythritol, xylitol as these can cause digestive upset or other concerns)


Add chia seeds, creamy liquid, flavor of choice (or not) and sweetener of choice (or not) to a 1 cup jar or small bowl. Mix well by either capping the jar and shaking it vigorously or briskly stirring in the bowl. Keep covered and refrigerate for at least eight hours. Can be stored for up to one week. After it initially sets up, this can be frozen for up to three months; simply refrigerate overnight to be ready to eat again.

When the “pudding” is ready to eat, you can layer it with fruit or add a topping of your choice to make a super filling and satisfying parfait.

Layering options (1/4 cup to ½ cup per serving is 15-40 calories): raspberries, blackberries, blueberries, sliced banana, diced apple, diced pineapple, mandarin orange segments, sliced kiwi or sliced peaches

Top it (1 teaspoon is 15-20 calories): chopped walnuts, chopped pecans, sliced almonds, chopped pistachios, unsweetened toasted coconut flakes, mini dark chocolate chips or granola

Nutrition Facts Chia Seeds (per 2 Tablespoons):

120 Calories, 7 g Total Fat (0.8 g saturated, 6 g polyunsaturated - ~5 g of the polyunsaturated fat is Omega-3 fat, 0.5 g monounsaturated), 0 mg Cholesterol, 3 mg Sodium, 171 mg Potassium,

9 g Total Carbs, 8 g Dietary Fiber, 0.7 g Sugars, 4 g Protein, 0.8% Vitamin A, 8.6% Vitamin C, 0% Vitamin D, 16% Calcium, 12% Iron

Meet Melanie Wilder, RDN, CSOWM, LD

Are you ready to partner with a Registered Dietitian to work towards long-term success with weight loss and nutrition goals? Schedule an appointment with Melanie Wilder today by clicking here or texting (469) 382-4891.

Regardless of the date published, no content on this website should ever be used as a replacement for direct medical advice from your primary care provider or another qualified clinician.

* All information subject to change. Images may contain models. Individual results are not guaranteed and may vary.