Layered Chocolate Banana Chia Pudding

Chia seed pudding makes an excellent healthy dessert or breakfast with less sugar! And this layered chocolate banana chia pudding may be the best chia pudding recipe that you have tried!

Chocolate banana chia seed pudding

Plus, chia seeds are a nutrition powerhouse, with plenty of fiber, protein, antioxidants, and plant-based omega-3s. Some research suggests that eating chia seeds may have health benefits, including better blood sugar control and lower blood pressure. Be sure to check out the article below for a summary of the latest research about chia seeds.

Also, did I mention that chia seed pudding is easy to make? Try preparing this recipe overnight to save even more time!

Click here to jump to the layered chocolate banana chia pudding recipe.

How to Make Chocolate Banana Chia Pudding

This chia seed pudding is made using two different flavors that pair well together; chocolate and bananas. Seriously, chocolate and bananas are a match made in heaven!

To make this banana chia seed pudding, begin by mashing a ripe banana in a medium-sized bowl. Then stir in almond milk, chia seeds, vanilla extract, cinnamon, and salt and mix until blended. Set the banana chia seed mixture aside.

Nutrition tip: Using a ripe banana helps to sweeten the pudding without extra sugar.

To make the chocolate chia pudding, combine cocoa powder, maple syrup, cinnamon, sea salt, and vanilla. Stir in almond milk and chia seeds and mix.

Let the mixtures sit in the fridge for a few hours or overnight until they have thickened to a pudding. To assemble the layered chocolate and banana chia seed pudding, pour approximately ¼ cup of banana chia pudding into a serving dish. Then layer ¼ cup of chocolate chia pudding directly on top.

Top your chia pudding with sliced bananas before serving.

You might have noticed that I got creative when photographing these chia seed pudding cups. The layers shown in the photos are banana-chocolate-banana, topped with sliced bananas and walnuts.

Chocolate banana chia pudding

Why is Chocolate Banana Chia Pudding Nutritious?

For such a tiny seed, chia packs a nutritional punch. Chia seeds are an excellent source of fiber, protein, and plant-based omega 3s.

In fact, a one-ounce (28 grams) serving of chia seeds contains:

  • Fiber: 11 grams
  • Protein: 4 grams
  • Fat: 9 grams (including omega-3 fatty acids)
  • Calcium: 18% of the RDI
  • Manganese: 30% of the RDI
  • Magnesium: 30% of the RDI
  • Phosphorus: 27% of the RDI

Chia seeds also contain a decent amount of zinc, potassium, and certain B vitamins.

A unique characteristic of chia seeds is that they are an excellent source of alpha-linolenic acid (ALA)- a type of heart-healthy omega-3 fatty acid. In fact, chia seeds are the best plant-based source of omega-3s. About 75% of the fat content in chia seeds consists of ALA.

Omega 3s are essential for brain health and are involved in regulating the inflammatory response. Research suggests that higher intakes of omega-3s compared to omega-6 fats may help reduce inflammation.

However, keep in mind that the ALA found in chia must be converted into EPA and DHA by the body before they can be used. Overall, this process is inefficient, which is why fish sources of omega 3s are more potent.

Potential Health Benefits of Chia Seeds

Chia seeds and chia pudding have become popular among health-enthusiasts in recent years. Some research suggests that consuming chia seeds may provide health benefits, such as:

Increased Omega-3s

Omega 3s are essential for health, and chia seeds are an excellent source of one type of omega 3 fatty acid, known as ALA. Studies have shown that chia seeds may increase blood levels of ALA by up to 138% and EPA by up to 39% compared to baseline (1, 2).

Lower Blood Pressure

High blood pressure is a risk factor for many chronic diseases, including heart disease, stroke, and kidney disease. Research suggests that chia seeds and chia flour may help lower blood pressure in those who have elevated levels (3-5).

Improved Blood Sugar Control

Maintaining healthy blood sugar is essential for health and may decrease the risk of certain diseases, including diabetes.

Some studies have shown that eating bread made from chia seeds can lower the rise in blood sugar after a meal compared to bread that was not prepared with chia (6, 7).

Increased fiber intake

Dietary fiber is important for a healthy gut and may lower cholesterol.

The American Heart Association (AHA) recommends consuming 25 to 30 grams of fiber per day from food. Currently, fiber intake among adults in the US is roughly 15 grams a day (8). 

Chia seeds are an excellent source of fiber, with 11 grams in a one-ounce serving. Therefore, starting your day with chia seeds, like this chocolate banana chia pudding, provides over one-third of your daily fiber.

Chocolate Banana Chia Pudding

Potential for weight loss

Based on the fiber content of chia, many health experts believe that these seeds could be useful for weight loss. This is because soluble fiber absorbs water in the gut, which slows the transit of food and may help you feel full.

However, studies looking at the use of chia seeds for weight loss have provided mixed results.

One 10-week study that consisted of 62 women found that consuming 25 grams of chia seeds per day did not affect weight. However, the researchers found that it did increase blood levels of ALA and EPA (9).  

On the other hand, a 6-month study in people with diabetes concluded that eating chia seeds daily resulted in more significant weight loss than a placebo when combined with a low-cal diet (10).

Therefore, although adding chia seeds to your diet alone likely will not result in weight loss, it may be a useful tool to include with other healthy changes.

Not bad for a little seed! So why not indulge in some tasty chocolate banana chia pudding as a healthy breakfast or dessert. I would love to hear from you! What are some other ways that you like eating chia seeds? Be sure to leave a comment below.

Yield: 6
Author: Allison Herries, MS, RDN
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Layered Chocolate Banana Chia Seed Pudding

Layered Chocolate Banana Chia Seed Pudding

Prep time: 30 MinCook time: 5 HourTotal time: 5 H & 30 M
Chia seed pudding makes an excellent healthy dessert or breakfast with less added sugar! And this layered chocolate banana chia pudding may be the tastiest that you have tried! Did I mention that chia seed pudding is easy to make? Try preparing this recipe overnight to save even more time!

Ingredients

Ingredients for the banana chia seed pudding
  • 1 ripe banana
  • 1 1/2 cup almond milk
  • 1/3 cup chia seeds
  • 1/2 tsp vanilla extract
  • ½ tsp cinnamon
  • 1 pinch sea salt
Ingredients for the chocolate chia seed pudding
  • ¼ cup cocoa powder
  • 2 tablespoons maple syrup (more or less to taste)
  • ½ teaspoon ground cinnamon
  • ½ teaspoon vanilla extract
  • 1 pinch of sea salt
  • 1 1/2 cup almond milk
  • 1/3 cup chia seeds

Instructions

To make the banana chia seed pudding
  1. Add the bananas to a medium-sized bowl and mash until smooth.
  2. Stir in the almond milk, chia seeds, vanilla extract, cinnamon, and sea salt and mix until blended.
  3. Let stand for 30 minutes. After 30 minutes, whisk the chia seed mixture to distribute any seeds that have settled to the bottom. Cover and refrigerate for at least 3 to 5 hours or overnight.
To make the chocolate chia seed pudding
  1. In a medium bowl, combine cocoa powder, maple syrup, cinnamon, vanilla extract, and sea salt and whisk to combine. Optional: sift cacao powder first to remove any lumps.
  2. Stir in the almond milk and chia seeds and mix until blended.
  3. Let stand for 30 minutes. After 30 minutes, whisk the chia seed mixture to distribute any seeds that have settled to the bottom. Cover and refrigerate for at least 3 to 5 hours or overnight.
To assemble the layered chocolate banana chia seed pudding
  1. To assemble the layered chia seed pudding, pour approximately ¼ cup of banana chia seed pudding into a serving bowl. Then layer approximately ¼ cup of chocolate chia pudding directly on top.
  2. Serve chilled with desired toppings.

Notes:

A serving is approximately 1/2 cup of chia pudding

Calories

182.14

Fat (grams)

8.15

Sat. Fat (grams)

0.82

Carbs (grams)

24.30

Fiber (grams)

8.99

Net carbs

15.31

Sugar (grams)

10.11

Protein (grams)

4.92

Sodium (milligrams)

53.33

Cholesterol (grams)

0.00
Did you make this recipe?
Tag @biteoutoflife_nutrition on instagram and hashtag it #chiaseedpudding
Created using The Recipes Generator

References

  1. USDA FoodData Central
  2. Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-708. doi:10.1089/acm.2011.0443
  3. Jin F, Nieman DC, Sha W, Xie G, Qiu Y, Jia W. Supplementation of milled chia seeds increases plasma ALA and EPA in postmenopausal women. Plant Foods Hum Nutr. 2012;67(2):105-110. doi:10.1007/s11130-012-0286-0
  4. Vuksan V, Whitham D, Sievenpiper JL, et al. Supplementation of conventional therapy with the novel grain Salba (Salvia hispanica L.) improves major and emerging cardiovascular risk factors in type 2 diabetes: results of a randomized controlled trial. Diabetes Care. 2007;30(11):2804-2810. doi:10.2337/dc07-1144
  5. Toscano LT, da Silva CS, Toscano LT, de Almeida AE, Santos Ada C, Silva AS. Chia flour supplementation reduces blood pressure in hypertensive subjects. Plant Foods Hum Nutr. 2014;69(4):392-398. doi:10.1007/s11130-014-0452-7
  6. Ho H, Lee AS, Jovanovski E, Jenkins AL, Desouza R, Vuksan V. Effect of whole and ground Salba seeds (Salvia Hispanica L.) on postprandial glycemia in healthy volunteers: a randomized controlled, dose-response trial. Eur J Clin Nutr. 2013;67(7):786-788. doi:10.1038/ejcn.2013.103
  7. Vuksan V, Jenkins AL, Dias AG, et al. Reduction in postprandial glucose excursion and prolongation of satiety: possible explanation of the long-term effects of whole grain Salba (Salvia Hispanica L.). Eur J Clin Nutr. 2010;64(4):436-438. doi:10.1038/ejcn.2009.159
  8. American Heart Association. Whole Grains, Refined Grains, and Dietary Fiber.
  9. Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-708. doi:10.1089/acm.2011.0443
  10. Nieman DC, Gillitt N, Jin F, et al. Chia seed supplementation and disease risk factors in overweight women: a metabolomics investigation. J Altern Complement Med. 2012;18(7):700-708. doi:10.1089/acm.2011.0443

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