This delicious mango chia pudding combines the energy, fiber and protein value of the chia seeds with the creamy sweetness of the mango to bring you one of the most delicious breakfast bowls I have put together.
You can make this recipe dairy-free, vegan or vegetarian, or up the protein content with cow milk. You can replace the nuts with more seeds and keep it nut-free and you can adjust the sweetness with your favorite natural sweetener. This recipe is a great base to test out your own version of mango chia pudding. Go experiment and tell me what you created!
Find other chia recipes:
About chia seeds, mango and their origin
I have talked about this superfood before and you can see some of my chia recipes above. Chia seeds are a breakfast staple that is super easy to prepare, requires no cooking and makes for an awesome complete take-away breakfast.
You can top them with anything, from fresh to dried fruits to nuts and seeds and they will always be a great combination, taste good, refreshing and be fantastic for you. What’s not to love?
Firstly, chia seeds are not a grain, as the name indicates, they are the tiny greyish seeds of a sprouting plant from the Salvia Hispanica family and contrary to the Western’s perception, are not a new hipster ingredient but a food that has been enjoyed for centuries by the peoples of Central and South America.
The word Chia means “strength” in the Mayan language and it was enjoyed by Mayan and Aztec kings well before the Spanish arrived. They were well aware of their nutritional and magical powers and used th seed in ceremonies and for medicinal purposes. It took a few centuries for the rest of the world to realise they are a nutritional miracle.
Mango is a tropical stone fruit with creamy, stringy and sweet yellow pulp and thin skin. Widely grown across the world, mangoes originated in southeast India, near Bangladesh and Myanmar, where it is considered the Fruit of the Gods and eaten for centuries, it is even mentioned in Hindu scriptures.
Arab traders took the fruit to Africa and the Portuguese were so mesmerised by the fruit that they took it with them to the Caribbean and West Indies. Today, mango groves can be found in many countries including the US although 50% of the world’s mangoes come from India.
If you watched the movie Victoria & Abdul you will remember as scene where he tells the Queen about mangoes and she asks for one fruit to be brought over. Of course, when it arrives in the UK, the mango is mushy and off, this is a delicate fruit that ripens fast and can bruise often. Nothing beats the smell and flavor of a ripe mango eaten directly from the tree.
There are more than 300 varieties of mango, from yellow to greenish or red, and they also come in many shapes and sizes but are usually oval and resembling a kidney. Some are sweeter and some aren’t as much. The variety will usually tell you how sweet the fruit can be and Alphonso mangoes are considered to be the sweetest.
The benefits of chia seeds and this recipe
Chia is a beloved ingredient because it is very high in perfect protein (around 20% vs. chicken thighs at 30%), especially for a seed. A perfect protein has all 9 amino acids, something that is key especially for vegans.
These tiny seeds are also high in fiber (35%) which means they have a low percentage of net carbs and sugar, so you will feel full for longer without giving you the spike in sugar of other grains.
As if that wasn’t enough, chia seeds are also high in good fats and omega-3 fatty acids. While fat has a bad reputation, good fats are essential to lead a healthy lifestyle
Because of the omega-3 fatty acids and perfect protein content, chia seeds are high in calories (100gr have 500 calories which is similar to the calories in chocolate), but a small amount goes a long way so a 30-50gr portion of dry seeds is usually enough when combined with fruits or other ingredients.
If their benefits weren’t a reason enough to eat chia seeds, most kitchen-averse foodies love the fact that chia seeds do not need to be cooked. They can be added raw as toppings to anything, from salads to drinks, or left to soak overnight to achieve the pudding consistency.
My preferred method to prepare them is by soaking them in almond or coconut milk (but plain water will also do) and letting them expand in the fridge overnight. This ability to absorb water and become gelish is thanks to their high fiber content and it’s what makes them the perfect candidate for pudding recipes.
Have I convinced you add chia to your breakfast bowls yet?
Then let’s look at the benefits of mango which are many.
Mangoes are not only one of the most delicious fruits there are but are also great for you.
An average mango has over 60% of your daily vitamin C needs and is packed with fiber and vitamin A which is great for skin and eyesight.
As a fruit, it is obviously low in cholesterol and fat but bear in mind that it is relatively high in calories, twice as many as blueberries or about 60 per 100gr.
You can eat it straightaway, by doing as Romans do and cutting shallow cross lines on the flesh without cutting through the skin (like in the picture above), and then turning the fruit inside out so you can eat the cubes straightaway.
Now, look at the benefits of both the chia and the mangoes together in the nutritional chart for this recipe above. You will see why mango chia pudding is such a great breakfast.
It contains more than 100% of your daily needs to calcium and vitamin C and it has half of your fiber needs and a third of your protein. That is how great this mango chia pudding is!
What I love about this mango chia pudding recipe
Besides its obvious health benefits, this mango chia pudding recipe is one of my favorite breakfast bowls because it says summer like no other. It is refreshing, nice-cream like and topped with a great range of nuts and seeds. And well, I love mangoes!
Chia seeds and mango combines the best of the seeds and the fruits and it is super easy to make, ready in less than 10min and customisable to your liking or pantry. If you are making it for the family, everyone can add the toppings they like while keeping the base the same. Because it is so easy, you can even make it with the kids.
You can use fresh mangoes, frozen that you prepared in individual sandwich zip bags or even store-bought frozen mangos. You could even make it with dry mangoes that you let to soak overnight or use straightaway with added coconut milk, though the flavors and texture will change.
Recipe: Mango chia pudding
There are many ways to prepare a mango chia pudding. You can blend fresh mangoes and mix them with the chia pudding, soak the chia seeds with mango juice instead of coconut milk or layer chia pudding with cut fresh mango fruit. The possibilities are endless.
This recipe is made by layering the overnight chia pudding with frozen mango smoothie in a tall glass or bowl. I love to keep the two layers separately and then spoon a bit of both and the toppings out to let the flavors and textures mix in my mouth. I also think this mango chia pudding version is prettiest!
I cut the mangoes in advance and store them in individual containers or in sandwich bags in the freezer so they are available anytime I need them as they tend to ripen and go off pretty quickly. This is how I achieve the creamy smoothie consistency without having to add ice (which will make the smoothie watery).
Nutritious and filling mango chia pudding with nuts, seeds and strawberries. This recipe is vegan, gluten free, dairy-free and can easily be made nut-free.
I made it without any additional sweeteners, but the dollop of jam adds a luscious touch of sugar. You can omit it and add some natural sweetener like honey, maple syrup or agave syrup if your mangoes are not very sweet.
The variety of mango determines its sugar content. Thai mangoes are the sweetest.
- 1/2 Mango
- 2 tbsp chia seeds
- 1/2 cup Coconut milk
- 1 tbsp Pumpkin seeds
- 1 tsp Walnuts
- 1 tsp Almond meal (or slice almonds)
- 2 Strawberies
- 1 tsp Blueberry jam (or any other berry)
- 1 tsp Cacao nibs
- 1/2 cup Unsweetened coconut milk
- SOAK: Prepare the chia pudding the night before but mixing 1/4 of a cup of unsweetened coconut milk with the chia seeds in a jar, stirring, letting it rest for 5min and the shaking or stirring well again to dissolve any clumps. Cover and leave it overnight in the fridge
- BLEND: Blend the rest of the coconut milk and the frozen mango in a blender until smooth. Don't blend it too much so it retains the smoothie consistency.
- ASSEMBLE: In a tall glass or a bowl, place the chia pudding at the bottom, pour the mango smoothie and top with the seeds, jam and strawberries.
Fresh mango: If you don't have frozen mango, you can also blend fresh mango with 3 ice cubes and a bit of the coconut milk. If you add all the milk, the smoothie will have a very liquid consistency and the toppings will sink to the bottom of the glass.
Serving suggestion: I decorated the smoothie chia pudding with a combination of crunchy seeds, nuts and fruits that add some texture. You will therefore need to eat it with a spoon. You can omit the toppings, stir well and drink it straight.
Sweetness: This smoothie has no aded sweetness and unless you are using the very sweet and ripe Thai mangoes, you might find the smoothie a bit sour. I included a dollop of blueberry jam to add a touch of sweetness but you can also blend it with the mango or add any other natural sweetener like honey or maple syrup when you prepare the smoothie.
Amount Per Serving: Calories: 380Total Fat: 23gSaturated Fat: 8gTrans Fat: 0gUnsaturated Fat: 8gCholesterol: 0mgSodium: 48mgCarbohydrates: 37gFiber: 13gSugar: 15gProtein: 15g
Values may vary depending on ingredients and brands used.
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Possible variations to this mango chia pudding
As I mentioned above, this recipe can be made in many different ways. Here are a few creative ideas to try:
- Make a mango pudding: Prepare the mango smoothie the night before and soak the chia seeds overnight in it. You do not have to use frozen mango for this and if you don’t have fresh mangoes you could even use store bought mango juice.
- Freeze the pudding: Soak the chia seeds in mango juice overnight then freeze in the morning. Blend when you are ready to eat it so that it preserves the frozen smoothie consistency.
- Blend together: As you blend the frozen mango, add the chia porridge directly into the blender so it all combines. You can use the liquid from the pudding so you don’t need to add any more coconut milk or water to blend.
- Blend the blueberry jam: You can blend the jam directly with the smoothie for a purple look and a sweeter smoothie.
- Top with chocolate or peanut butter: Scoop and tablespoon of peanut butter or a square of chocolate (or both) and place it in a small cup or bowl in the microwave for 20seconds so it is smooth and liquid, pour on top. The frozen smoothie will harden the warm liquid in a couple of minutes.
Make this recipe with <250 kcal
Chia seeds are quite caloric as I mentioned above, as is mango so the only way to reduce calories is by watching your toppings. Here is what you can do:
- Reduce 100 kcal: Omit all the nuts and seeds which amount to about 100 kcal.
- Reduce 50 kcal: Use water instead of coconut milk for the smoothie.
So, to make this recipe 250kcal you should omit the nuts and seeds (but keep the cacao nibs and strawberries) and replace the coconut milk used for the smoothie with water.