Recipe description
July 28, 2026
Blueberry Flax Pudding Cups with Gut-Friendly Fiber
Blueberry Flax Pudding Cups: Gentle, gut-friendly fiber boost
Gut Friendly
78%
General Gut Health Match
This score is based on all ingredients included in the food recipe and provides a match score for the general population which is not personalized to your personal profile or gut microbiome test.
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Overall
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We found the following allergens in the recipe ingredients: milk
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from flaxseed and berries.
- Includes colorful plant foods that support dietary diversity.
- Simple no-cook preparation suitable for busy days.
Gut Health Score
How these gut-support scores are calculated
These scores are estimated from the recipe’s ingredients, nutritional profile, and gut-health relevance. They are intended as practical guidance, not as medical advice.
Fiber support
Looks at fiber-rich ingredients such as legumes, vegetables, fruit, whole grains, nuts, and seeds.
Polyphenol support
Reflects ingredients such as berries, herbs, spices, cocoa, olive oil, colorful vegetables, and other plant foods.
Diversity support
Considers the variety of plant-based ingredients used in the recipe.
Inflammation-balance support
Considers the balance between whole-food ingredients, healthy fats, added sugars, refined carbohydrates, and highly processed components.
Fermentation support
Reflects fermented ingredients or ingredients that may support microbial fermentation, such as prebiotic fibers.
Blood-sugar balance support
Considers fiber, protein, fat quality, added sugars, and the type of carbohydrates in the recipe.
Ingredients
Blueberry
1
bowl
Seed, linseed or flaxseed
2
tablespoon
Milk, whole
1
glass
Maple syrup
1
teaspoon
Vanilla Extract
0.5
teaspoon
Instructions
1
In a mixing bowl, combine 2 tablespoons of ground flaxseed with 1 glass of milk and 0.5 teaspoon of vanilla extract. Stir well and let sit for 5 minutes to thicken.
2
Gently fold in 1 bowl of fresh blueberries and 1 teaspoon of maple syrup (or honey) to sweeten.
3
Divide the mixture evenly into two serving cups or small jars.
4
Refrigerate for at least 30 minutes to allow the pudding to set before serving.
Nutrition
164 kcal
Calories
4.1 g
Protein
17.3 g
Carbohydrates
5.8 g
Fiber
7.5 g
Sugar
8.5 g
Fat
0.5 g
Saturated fat
0.1 g
Salt
FAQ
Can I use frozen blueberries or other berries?
Yes. Frozen berries work, and you can swap in other berries or a mix.
How much fiber does one serving contain?
This recipe uses flaxseed to add fiber; exact grams depend on brands. Check the nutrition labels for a precise amount.
Is this pudding dairy-free or suitable for plant-based diets?
It can be dairy-free if you use plant-based milk; the recipe allows it.
How should I store leftovers?
Refrigerate in single-serve cups; store up to 2 days.
Can I adjust the sweetness?
Yes, adjust to taste with maple syrup, honey, or alternatives.
Why does it thicken, and how long does it take?
Ground flaxseed absorbs liquid and helps it set; let it sit about 5 minutes.
Are there allergens or gluten concerns?
This recipe contains flaxseed and dairy or plant milk; ensure any add-ins are gluten-free if needed.
Is this vegan?
Yes, choose plant-based milk and maple syrup (instead of honey) to keep it vegan.
How many servings does this yield?
Two servings.
Can I customize with other fruit or toppings?
Yes—try different berries, chopped nuts, or a pinch of cinnamon.
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