chia seed pudding

Mmmmaple Cinnamon Chia Seed Pudding

ntischool Recipes

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Recent graduate, Katie Hlavacek shares her MMMMaple cinnamon chia seed pudding recipe with us. Making chia seeds into pudding allows them to soak so that the enzyme inhibitors are neutralized and the body can absorb all of the available nutrients.

The following was submitted by Chef Katie Hlavacek. She just graduated from NTI as a Natural Food Chef. Congrats Katie!

The transition from fall to winter always makes me crave warm spices and comfort foods. As comforting as cookies and cakes are, they leave me feeling heavy with a thick layer of brain fog and fatigue. This fall, I tried to merge the warm flavors with a snack that leaves behind the uncomfortable unbutton the top button of your pants feeling.

Chia seed pudding is amazing because it has the ability to fill you up and keep you full for hours, and you can flavor it anyway you like. It is also incredibly easy to make, and chia seeds provide a whole host of health benefits. Making chia seeds into pudding allows them to soak so that the enzyme inhibitors are neutralized and the body can absorb all of the available nutrients. Dr. Axe writes that chia seeds are full of:

  • omega-3 fatty acids
  • protein and fiber
  • antioxidants
  • vitamins
  • minerals

I decided to make maple cinnamon chia seed pudding because my sister just sent me a half-gallon of pure maple syrup made by our neighbors in Vermont. I grew up helping to tap the trees and collecting sap for boiling to make this syrup, so using it in recipes brings me a whole new level of comfort and nostalgia. Other great flavors for chia pudding are cacao or berry. Just use the same recipe with half the maple syrup and no cinnamon and play around until you find your favorite flavor.

You can make it before bed and have an easy, nutritious breakfast ready to go. You can even portion the pudding into smaller mason jars and top with fruit, nuts, coconut, or any of your favorite things. This way in the morning you have individually portioned breakfasts to go that will keep you full and clear headed until lunch. Whenever I eat chia seed pudding for breakfast, I don’t get the mid-morning hunger or feel the need to reach for a snack before lunch. As a note, if you are not a fan of the texture of chia seeds, you can make this recipe in a blender so that the finished product is smooth!

Maple Cinnamon Chia Seed Pudding

  • 2 cups unsweetened almond milk or any other nut milk
  • ½ cup chia seeds
  • ¼ cup maple syrup
  • ½ tsp. vanilla extract
  • ¼ tsp. cinnamon

In a large mason jar, combine all the ingredients and whisk or shake well. Place the jar in the fridge for 30 minutes, and stir again so that the chia seeds don’t clump together. In 4 hours the pudding will be ready to enjoy with your favorite toppings. Some suggestions are: bananas, nuts, apples, dried fruit, cinnamon, raw honey, coconut or maple syrup. The chia seed pudding will keep for a week in the fridge in an airtight container.


Nutrition Therapy Institute (NTI) creates optimal health through nutrition education.

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Image:  Image by Monfocus is free for use by Pixabay

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