Recipe description
June 18, 2026
Chia pudding with raspberries
Creamy chia pudding with raspberries to support gentle digestion.
88%
General Gut Health Match
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Takes about 2 minutes.
Why this recipe fits you
- Rich in fiber from chia seeds and raspberries.
- Contains polyphenols from berries to support gut health.
- Simple, no-cook dessert-style breakfast with minimal added sugar.
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
Seed, chia
3
tablespoon
Milk, whole
1
glass
Raspberry, red
1
bowl
Instructions
1
In a mixing bowl, combine chia seeds and coconut milk.
2
Stir the mixture well until the chia seeds are evenly distributed.
3
Cover the bowl and let it sit in the refrigerator for at least 2 hours or overnight.
4
Before serving, stir the pudding again and layer in served bowls with fresh raspberries on top.
More Recipes For Your Gut
Nutrition
248 kcal
Calories
6.8 g
Protein
24.4 g
Carbohydrates
16.9 g
Fiber
5 g
Sugar
14.8 g
Fat
1.0 g
Saturated fat
0.2 g
Salt
FAQ
What is chia pudding with raspberries good for?
It's a fiber-rich, plant-forward snack that supports steady digestion and provides polyphenols from raspberries.
How do I make chia pudding?
Mix chia seeds with plant-based milk or water, stir, and let it rest for 4–6 hours (or overnight) until thickened, then top with raspberries.
Is this dairy-free or vegan?
Yes. It’s naturally dairy-free and can be vegan if you use plant-based milk.
How long does it take to set in the fridge?
About 4–6 hours or overnight for the best texture.
Can I use any liquid, like milk or water?
Yes. Use plant-based milk (almond, oat, soy) or water, then adjust sweetness and texture as needed.
How sweet is it and can I add sugar?
It’s lightly sweet from the raspberries; you can add a small amount of honey, maple syrup, or a preferred sweetener to taste.
What about calories or nutrients?
Nutrient content varies by portion. Chia seeds provide fiber and healthy fats; raspberries add polyphenols and vitamins.
Can I customize with other fruits or toppings?
Yes. Swap raspberries for other berries or add banana, nuts, or seeds as toppings.
How long will it keep in the fridge?
2–3 days when stored in a covered container.
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