Have you ever wondered how to get that perfect chia seed pudding base? 

You can get it, and you’ll only need 2 ingredients and a couple simple steps to achieve it.

Chia Seed Pudding

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Chia Seed Pudding agutsygirl.com #guthealth #chiapudding #chiaseeds

There are many chia pudding recipes out there. In fact, if you want an incredible-tasting chia pudding, I’ll give you the recipe for my Apple Pie Chia Pudding below.

Is Chia Pudding Vegan, Keto and Paleo Friendly?

At its core, chia seed pudding is Vegan, Keto and Paleo Friendly. This is because, in order to make chia pudding all you need are chia seeds and water or milk of choice.

Everything else is just an added bonus.

The secret to a simple chia seed pudding is getting the base perfected.


And for a creamy pudding made with chia seeds, the foundation is where it’s at.

Once you have your base, you can do so many things with chia pudding like:

  • make a parfait
  • turn it into a delicious breakfast
  • make a big batch then divide into several jars as part of meal prep
  • add fresh fruit to it like fresh raspberries
  • use it as a thickening agent “base” for other treats (i.e. a smoothie?)
  • toss it with granola, coconut flakes, and cacao powder to create a new, healthy dessert

So here is how you make the basic chia seed pudding recipe.

Chia Seed Pudding {Using Just 2 Ingredients}

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Chia Seed Pudding (Vegan, Keto & Paleo Friendly) using 2 ingredients agutsygirl.com #guthealth #chiapudding #chiaseeds

Years ago already, I worked with Nutiva. While there, I played with the tiny black seeds on a weekly basis. 

Therefore, I was constantly testing different quantities of chia seed to liquid when making chia seed pudding. In doing so, I came up with the perfect ratio.

The ratio is as follows:

  • 2 1/2 Tablespoons black chia seeds
  • 1/2 cup liquid (in this case, full-fat coconut milk, and if you want to know the exact coconut milk used, it was Aroy-D)

But wait, there’s more. To finish this recipe with simple ingredients, all you need to do is:

  1. Combine those ingredients in an 8oz mason jar, place the lid on, and shake vigorously.
  2. Then, place the chia pudding in the fridge overnight (or for at least 4 hours).

Yes, it’s actually this simple.


Okay, so now you might be curious about chia seeds and gut health.

7 Reasons to Choose Chia Seeds for Gut Health

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7 Reasons to Choose Chia Seeds for Gut Health agutsygirl.com #guthealth #chiaseeds #chiaseedpudding #fiber

Honestly, if you’re constipated, these could really help you (if you consume them properly – i.e. with enough liquid).

And while there are always two sides to every “healthy” story, I do stand by these 7 reasons to choose chia seeds for gut health.

Filled with fiber

  • There are 10 grams of fiber in just 2 tablespoons of these little seeds. This is why chia seeds are part of my 32g of fiber oatmeal bowl.

Use in place of eggs

  • Many believe eggs to be a gut irritant. If you do, this is a great egg replacement. Because the combination of chia seed to water gels, forming a gel-like consistency, many use it as an egg replacement.
  • Do make note, though, I’ve never had success with this when using coconut flour (because that flour seems to always require eggs).
  • Here’s how to use chia seeds in place of eggs: To replace one egg, mix 1 Tablespoon of Chia Seed with 3 Tablespoons of water. Let the mixture sit for at least a few minutes before adding to your recipe.

Instant texture

  • While chia seeds make a thicker pudding due to the gel-like structure, you can just toss chia seeds on top of parfaits or anything else for instant crunch.

Naturally gluten-free

  • Chia contains no gluten or grains. 


  • Those of you who follow the Low-FODMAP diet are in luck, too! Chia seeds are low-FODMAP.

Rich in Omega-3’s

  • Chia seeds are packed with healthy fats; rich in PUFA’s (polyunsaturated fats), namely omega-3 fatty acids. For both gut healing and gut health, we want to ensure that we’re eating enough omega-3 fatty acids (and that omega-6’s are not far outweighing the 3’s).

Magnesium boost

  1. According to Nutiva, magnesium boosts 15x more magnesium than broccoli.
  2. Magnesium is critical for gut healing.

While chia seeds are packed with awesome things and make a great addition for most on an optimal gut healing and/or gut health journey, I would be remiss if I didn’t tell you that they are not for everyone.

Then again, there is nothing that is for everyone.

The “Other” Side to Chia Seeds for Gut Health

In A Gutsy Girl’s Bible, I state,

Chia Seed, Flax Seed, Psyllium Husk and Hempseed (Many of you will be okay with these; some will not. There are different theories on them, but some sources say that bacteria tend to feed nicely on them and therefore some are unable to tolerate. Some of my recipes include them. Make the best decision for you.)

Some gut health gurus say to be cautious of them because they contain phytic acid, which is an antinutrient.

Other gurus caution them because they are a pseudo-grain. 

And finally, while those with a thriving gut might love the high-fiber content, not everyone is ready for that. Do note, though, that chia seeds are much easier to digest when made into a pudding due to the liquid addition. A lot of fiber should be accompanied by a lot of liquid for optimal digestion.

Okay, so now that you know why the miniature seed is powerful for gut health and how to easily whip up the basic recipe for a chia seed pudding base, let’s get fancy.

Because, dessert.

Apple Pie Chia Pudding agutsygirl.com #chiaseeds #chia #chiapudding #guthealth

Apple Pie Chia Pudding

Must Make Apple Pie Chia Pudding gluten free agutsygirl.com #guthealth #chiapudding #chiaseeds

Of course this was a fall-inspired treat, but it’s a recipe that can be loved year round.

Apple Pie Chia Pudding Recipe

Apple Pie Chia Pudding
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 1-2
A fall-inspired chia pudding that’s gluten and dairy free with portions perfect for 1-2 people.
  • 2½ Tablespoon chia seeds
  • ½ cup + 1 Tablespoon full-fat coconut milk, placed in the fridge overnight prior to using
  • ½ Tablespoon vanilla
  • 1 teaspoon ground cinnamon
  • 1 teaspoon maple syrup
  • nutmeg, pinch
  1. Place chia seeds, full-fat coconut milk, vanilla, cinnamon, maple syrup, and nutmeg in an 8oz jar. Cover, and shake vigorously for about 30 seconds.
  2. Set the jar in the refrigerator overnight (or for at least 4 hours) so it hardens.
  3. Remove from refrigerator, and build the full Apple Pie Chia Pudding by placing crushed Graham crackers on the bottom, then add the chia pudding, and finally topping with whatever you'd like (my Cinnamon Vanilla Whipped Cream?! and apples)
  4. Enjoy immediately, or save in the refrigerator for later.


  1. If you’re wondering about the specific brands and products I use for the ingredients, including the graham crackers and chia seed, see the “Food” tab on my free Master Gutsy Resources spreadsheet HERE.
  2. You can play with the kind of milk, if desired. The thicker the milk, the better, though. Some options instead of coconut milk might include unsweetened almond milk, unsweetened cashew milk, or another full fat dairy-free milk. If you tolerate dairy, then in my opinion full fat raw milk is the perfect dairy option for this pudding.
  3. Raw honey can be used instead of maple syrup.

And here’s another little bonus, too….a whipped cream topping.

You don’t have to add the Cinnamon Vanilla Whipped Cream to the top, but I promise it’s a piece of the pie (pun intended) that pairs perfectly with the Apple Pie Chia Pudding (or almost any version of a creamy chia pudding).

Gluten Free Recipe Roundup Five agutsygirl.com Apple Pie Chia Pudding Cinnamon Vanilla Whipped Cream

Cinnamon Vanilla Whipped Cream Recipe

Cinnamon Vanilla Whipped Cream
Recipe type: Dessert
Prep time: 
Cook time: 
Total time: 
Serves: 4-6
A fall-inspired Vegan whipped cream.
  • ½ cup + 1 Tablespoon full-fat coconut milk, placed in the fridge overnight prior to using.
  • ⅓ cup coconut butter, measured then melted
  • vanilla, 1 Tablespoon
  • 1 teaspoon coconut sugar
  • ground cinnamon, 1 teaspoon
  • nutmeg, pinch
  1. In a large bowl, place ½ cup full-fat coconut milk, vanilla, sugar, cinnamon, nutmeg, and manna.
  2. Using a handheld blender of some sort, blend on medium-high until mixture becomes thick and creamy.
  3. Add the last tablespoon of coconut milk, stir by hand, and enjoy!

And yes, this is another super simple recipe to make.

Here is what it looks like when it’s all put together (chia pudding + whipped cream + graham crackers). You can also cut the graham crackers and use grain-free granola for more of a paleo chia pudding dessert recipe instead.

Your new favorite chia pudding awaits you.

And there you go. Is that everything you wanted to know about chia seed pudding or what?!If you liked this post, you might also enjoy:

  1. Mini Layered Apple Pie
  2. Low FODMAP Seed Cycling Energy Balls
  3. 90-Day Gut Healing Journal, Healing Blooms from Within


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