Creamy, sweet, and nutty chia pudding topped with bittersweet chocolate and succulent bites of banana is the best way to start your day. This easy chia pudding tastes amazing, is super simple to make, and is absolute perfection in each bite! Hungry mid-day? Try this instead of reaching for a processed snack, and you will be ready to conquer the evening’s activities!

Starting the morning off with a healthy, macro-balanced breakfast is priority number one each day in my home. Breaking your fast (for breakfast) with healthy, whole foods that fuel your body and provide satiety is one of my goals for myself and my family. I love this easy chocolate banana chia pudding because it checks all the boxes, and the best part is that I can make a batch and have brekky for the entire week!

Why Chia Seeds are So Good For You!

Chia seeds are the black or white seeds from the Salvia hispanica plant that belongs to the mint family. Since this is a desert plant, chia seeds are to believed to have originated from Central America and was an essential part of the ancient Aztec diet.

Vitamins

• Vitamin B1 (thiamine): A water soluble vitamin that is essential in glucose metabolism and supports health heart and nervous system function.
• Vitamin B2 (riboflavin): Converts carbohydrates to adenosine triphosphate (ATP) which supports energy production [1].
• Vitamin B3 (niacin): Essential in healthy metabolism, supports healthy cholesterol and blood pressure [2].
• Vitamin B9 (folate): Essential vitamin that supports healthy metabolism, and is key in breaking down homocysteine, and amino acid that is harmful in high concentrations [3].
• Vitamin C: Powerful antioxidant found in many fruits and vegetables that helps to neutralize free radicals and reduce oxidative stress.
• Vitamin E: This essential fat-soluble vitamin is a powerful antioxidant that plays a role in reducing oxidative stress by neutralizing free radicals that may result in illness or disease.  Vitamin E is essential in vision health, skin health, and reproductive health [4].

Minerals

• Calcium: The most abundant mineral in the body and is essential in heart health, muscle function and support strong bones and teeth.
• Copper: Essential mineral in the formation of red blood cells and in supporting cardiovascular health and immune function [5].
• Iron: Iron is an essential mineral that your body needs and in plants we have non-heme iron.  Non-heme iron is more difficult for our bodies to absorb [6], so pairing it with vitamin C rich foods, such as a homemade jam increases the absorption of the non-heme iron in our diets.
• Magnesium: The fourth most abundant mineral in the body, it support healthy nerve functions, healthy blood pressure, and detoxification.
• Manganese: Essential mineral in supporting blood sugar regulation, glucose metabolism, and supporting healthy brain and nerve function [7].
• Phosphorus: Essential in bone and teeth formation, the creation of ATP,  metabolic pathways, and growth and repair of tissues [8].
• Potassium:  An essential electrolyte necessary in nervous system function, metabolism,  hydration, and in regulating your heartbeat.
• Zinc: Essential in digestion, thyroid health, and a healthy immune system.

Fatty Acids

• Alpha linoleic acid (ALA: also known as Omega-3): An essential fatty acid due to our body’s inability to create it.  It plays a vital role in our body’s anti-inflammatory pathways and is an excellent whole food source of EPA and DHA.
• Oleic acid (Omega-9): A monounsaturated fatty acid that is essential in cell membrane health, mineral transportation, is a source of cellular energy, is antimicrobial and supports brain function [9].

Antioxidants

• Chlorogenic acid: An antioxidant that supports healthy blood pressure.
• Caffeic acid: A type of polyphenol that has anti-inflammatory, anticancer, and antiviral properties.
• Myricetin: A plant flavonoid that is considered a strong antioxidant and has anti-inflammatory, antidiabetic, and anticancer properties.
• Quercetin: an antioxidant that reduces oxidation, fight inflammation, and supports a healthy immune system [10].  Onions are also rich in organic sulphur compounds (this is what gives it its strong and pungent odor) which supports healthy cholesterol.,
• Kaempferol: A polyphenol antioxidant that has shown to fight cancer, reduce inflammation, and reduce oxidative stress [11].

Fiber

• Adding chia seeds will increase your intake of both soluble and insoluble fiber keeping your gut and digestive tract healthy!

So grab some organic chia seeds and let’s get cooking!

Chocolate Banana Chia Pudding Ingredients

Makes 4-6 Servings

2 cups Plant Milk*

2 Tbsp Unsalted Sunflower Seed Butter

2 Tbsp Unsalted Tahini

½ tsp Fine Real Salt

1 tsp Pure Organic Vanilla Extract

½ cup Pure Maple Syrup or Pure Raw Honey**

¼ cup Organic Chia Seeds

½ cup Hu Chocolate Chips or 75% or higher Dark Chocolate**

1-2 scoops Collagen Protein Powder (opt)

1 Organic Banana, diced

* Make this nut free by using hemp milk

**Substitute cacao nibs for Whole30, and 2-4 Medjool Dates for the Honey/Maple Syrup

How to Make Chocolate Banana Chia Pudding (Paleo, Whole30)

1. Add all of the ingredients except the chia seeds and banana to a high speed blender.

2. Blend for 30-seconds on medium speed. 

3. Add the seeds and blend on high for 60-seconds.

4. Pour the chia pudding into small mason jars or other containers and top with the chocolate chips.

5. Refrigerate for 4-hours to overnight. 

6. Add sliced banana when ready to eat!

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FAQs

Q: Can chocolate banana chia pudding be make without a blender?

A: Yes! I would add the first 6 ingredients to a large bowl and whisk until combined. Stir in the chia seeds and you’re ready to go!

Q: How long will homemade chia pudding last?

A: I find that homemade chia pudding is best when eaten within 72-hours.

Q: If I substitute the seed butters for almond or cashew butter, will it still taste the same?

A: I love the combination of tahini with sunflower seed butter, it almost tastes like peanut butter, however, feel free to substitute in your fave nut or seed butter. The flavors will be delicious no matter which way you go!

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