Blue chia pudding is an easy and delicious snack that's high in protein and fiber, which will help kids feel full longer. And it gets its incredible blue color without using any artificial food dyes!
I wanted to make this recipe as easy as possible, which is why the vanilla and blueberries are listed as optional ingredients. Still, if your kids are new to chia pudding, I highly recommend including both when you first make this because it will help win them over at first bite!
Why This Recipe is so Great
- 4 ingredients
- Easy recipe
- High in fiber (5 grams per 2 ounce serving)
- High in protein (5 grams per 2 ounce serving)
- Quick breakfast or snack for kids on the go
- Chia seeds High in omega-3 fatty acids and dietary fiber. They are also a complete protein, providing all of the essential amino acids. Chia seeds are also a good source of minerals, vitamins, and bioactive compounds (polyphenols and tocopherols) which have an antioxidant affect.
- Milk Good source of protein, calcium, and vitamin D. According to Harvard, chia seeds are the richest plant source of omega 3s
- Blue spirulina Gives this chia pudding a blue color that makes it fun for kids.
- Maple syrup Use pure maple syrup.
- Blueberries (optional) Contain phytochemicals, including anthocyanins along with a variety of other nutrients. They also add color and flavor to this recipe.
Many quick breakfast and snack options served to kids are low in fiber and protein, which is one reason kids seem to feel hungry so often. It is also one reason that some kids have a hard time staying 'regular'.
In fact, a low intake of dietary fiber has been associated with chronic constipation in kids. Serving high fiber breakfasts and snacks like this chia pudding will help increase fiber intake.
I should also add that adequate hydration is also key to maintaining bowel regularity, especially as fiber intake increases.
- Add all dry ingredients to a 12-ounce glass jar or container and stir well.
- Add milk and vanilla (if using). Whisk well (or put the lid on and shake vigorously).
- Let sit for about two minutes (milk will likely separate). Whisk or shake again. If whisking, use the backside of a fork or spoon to break up any small clumps of chia and/or blue spirulina.
- Let sit in the refrigerator for 2 hours or overnight before serving.
- Stir in one to two tablespoons of cold milk just before serving. This will help give it a smooth consistency.
Photo Credit: amazon.com
- Do not refrigerate while the milk is separated from the chia seeds. See the image to the right in the 'Step-by-Step Instructions' section above for what it should look like before refrigerating.
- This makes a thick pudding. To thin and smooth it out, stir in one to two tablespoons of cold milk just before serving. This will give it a better consistency than if you were to add additional milk before it sits.
- Use either black or white chia seeds.
- Honey can be used in place of maple syrup.
- Blue spirulina is added for color only. This recipe will still taste great without it, it just won't have the same blue color.
- A little goes a long way with blue spirulina. For a stronger blue color, add more blue spirulina in one-quarter teaspoon increments.
- Milk alternatives can be used in place of regular milk. Using a milk alternative may alter the taste and texture of this recipe.
- Adding toppings, like blueberries and hemp hearts as pictured, may help increase the acceptance of this for kids because fruit is more familiar to them.
- I do not recommend putting the ingredients in a blender for a smoother consistency, as some other recipe developers have suggested. I did this and the consistency was gritty, more like sand (unpleasant). Additionally, the black color of the chia seeds took over and created a dusky greyish blue color that was not appealing.
The best way I've heard chia pudding described is that it tastes like tapioca pudding, mostly because of the texture.
Although this recipe is made with blue spirulina, you can't taste it. It's made with just enough maple syrup to sweeten it up. Vanilla and/or more maple syrup can be added to increase the level of sweetness.
The minimum soaking time that is generally recommended for chia pudding is 20 minutes. However, I suggest waiting about 2 hours to give the chia seeds more time to soak up even more liquid.
Chia pudding can be stored in the refrigerator for 5 days.
You definitely can but you will need to add an additional tablespoon of flaxseed because flaxseeds don't absorb as much water as chia seeds. For a specific recipe on how to make flaxseed pudding, check out my flaxseed pudding recipe.
More High Fiber Snack Recipes
Did your kids love this blue chia pudding? Please leave a 5-star rating below or a review in the comments section!
Don't forget to snap a pic of their blue chia pudding and tag @carrots.and.cookies on Instagram so I can see it. Enjoy!
Easy Blue Chia Pudding
- 5 tablespoon chia seeds
- 1 cup milk I use skim or 2% milk
- 1 tablespoon maple syrup Pure maple syrup
- ¼ teaspoon Blue Spirulina
- vanilla Optional. Use ¼ - ½ teaspoon to enhance the flavor.
- blueberries As a topping. Optional.
Just before serving
- 1-2 tablespoon milk
- Add all ingredients except the milk to a 12 or 16-ounce jar or bowl. Stir well.
- Pour milk in with the rest of the ingredients. Whisk well with a fork. Let sit for about two minutes. It will separate.
- Whisk mixture together again with a fork. Use the tip of a fork or spoon to scrape off any blue spirulina or clumps of chia seeds that are stuck to the sides of the jar or bowl.
- Cover with an airtight lid and store refrigerated for at least two hours before serving. Store refrigerated for up to five days.
- Stir in one to two tablespoons of cold milk (per recipe) before serving to help smooth out the chia pudding.