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Looking to hold off those hunger pains that strike late in the afternoon, just before dinner? Try these chia seed pudding recipes. They’re great snacks, quick to make, and they’ll have you feeling full. That way you eat less and can lose weight.

Chia seed health benefits

The key to the afternoon snack is to make yourself feel full so you eat less at dinner. You do this with nutrient-packed foods. Chia seeds are a great snack to grab.

They’re small but mighty. They’re packed with omega-3 fatty acids, antioxidants, fiber, protein, iron, and calcium.

If you’ve heard a lot about omega-3 fatty acids, it’s because they help your body build good cholesterol.

Plus, you’ll chia seeds prevent blood sugar spikes which means you’ll feel full after eating them.

Studies back up the idea that they’re good for your health when consumed at high levels.

You don’t need a lot of chia seeds to get the good stuff. Just two tablespoons have 40-percent of the fiber you need each day, and about 140 calories.

Chia seeds are also a great food swap. You can use them instead of bread crumbs in recipes. Get my list of 25 other food swaps.

Related link: 25 healthy food swaps

You can eat chia seeds several ways. You can add them in your favorite recipe or smoothie, or eat them in their gel form. Chia seeds absorb liquid quickly and form almost a gel-like substance. That gel is a great thickener for smoothies.

Try these healthy and quick chia seed recipes.

  • Simple Banana Pudding
  • Basic Chia Pudding
  • Make-Ahead Mason Jar Banana Pudding

With all of these, the base is the same. It’s chia seeds and liquid. You can sweeten up the pudding with fruit, honey, syrup or another sweetener of your choice.

banana puddingSimple Banana Pudding


  • 1 ripe banana, sliced
  • 1/4 cup nut milk
  • 1 1/2 tbsp chia seeds
  • Dash of vanilla extract and cinnamon (optional)


  1. In a high-speed blender or food processor, combine the banana and nut milk. Process until smooth.
  2. Add the chia seeds, vanilla, and cinnamon and blend for 15-20 seconds to mix.
  3. Pour mixture into a bowl and chill 30-60 minutes so chia seeds can absorb liquid. Eat and enjoy!

Basic Chia Pudding Recipe


  • ¾ cup dairy-free milk (choose your fav)
  • ¼ cup chia seeds
  • ½ tbsp honey or maple syrup
  • ½ tsp pure vanilla extract


  1. Combine all the ingredients in a bowl and stir to combine.
  2. Cover and place in the refrigerator at least 6 hours, until it becomes thick and pudding-like. Sometimes the chia seeds clump together at the bottom of the bowl, so you might need to stir the mixture to ensure they fully absorb the liquid.

This makes 2 servings.

Snacks Under 100 calories

Make-Ahead Mason Jar Chia Pudding


  • 1 ripe banana, chopped
  • 1/4 cup nut butter
  • 1 cup coconut or almond milk
  • 1/4 cup chia seeds
  • 1 tsp vanilla extract
  • 2-3 dates, chopped
  • 1/2 tsp cinnamon
  • Honey (optional)
  • Walnuts (optional)
  • 1 scoop plant-based protein powder (optional)


  1. Mix everything together in a bowl, except the honey.
  2. Let the mixture sit for a few minutes until the chia seeds swell.
  3. Mix again.
  4. Divide the mixture in two Mason jars.
  5. Seal and place in refrigerator overnight.

You can also try other fruits and nuts.

Lose weight faster

While chia seeds are a superfood, they’re not going to make you lose weight unless you stick to a health and fitness routine every day. Combined with high-calorie burning exercises like bodyweight movements, you’re one step closer to reaching your nutrition and fitness goals.

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