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Overnight banana chia pudding

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Looking for an overnight banana chia pudding recipe?

This is a quick, vegan, nutritious and crowd-pleasing option that you can easily vary with whatever toppings you have in your pantry, as long as you have chia seeds.

Go straight to RECIPE | ABOUT CHIA SEEDS | BENEFITS | WHY I LIKE THIS RECIPE | VARIATIONS | MAKE IT <250KCAL

 

 

The benefits of eating chia seeds

Chia seeds have become all the rage for their neutral flavor, their nutritional value and their superfood status.

These greyish grains come from Central America (Guatemala and Mexico), and are from the Salvia Hispanica family, like mint. They were eaten by the Aztecs and Mayan and have only recently become famous in the rest of the countries for their amazing properties.

Did you know the word Chia means “strength” in the Mayan language

Chia seeds are not low in calories (100gr have 500 calories which is similar to the calories in chocolate) but because they expand with liquid, you don’t have to eat a lot of raw seeds to feel full. This recipe uses 20 gr of seeds which have only 100 calories.

What is surprising for a grain is that chia seeds have 20% of protein. To put it into perspective, chicken has less than 30% protein. No other grain has so much protein. Even the carb content is the “right kind”. Most of the carbs in chia are made of fiber (80% of the carbs or 40% of the total) so they are a great alternative for those who are trying to limit their carb intake.

It is precisely this fiber which, when soaked in milk or water, creates the gel-like pudding texture that makes chia the perfect breakfast bowl base. 

To recap, this is why you should include chia seeds in your breakfast bowls:

  • High fiber (40%)
  • High protein (20%)
  • Makes you feel full with less

 

 

What I love about banana chia pudding

Besides the great nutritional facts around chia seeds, I love banana chia puddings because you can make them in no time, without any cooking, and top them with half a sliced banana for one of the quickest breakfast bowls ever. Don’t have bananas? Add anything you have available for texture and flavor. The neutral taste of the seeds makes for the perfect base to prepare a sweet, sour, rich or light breakfast. You don’t have to plan ahead because any fruits or nuts in your pantry will transform the pudding into a different breakfast everyday. If you have a big family, everyone can top their own pudding with their favorite ingredients.

What is more, chia puddings, once ready, can keep in the fridge for up to 5 days so you can prepare a week’s worth of breakfast bowls to go on Sunday evening and then have the week sorted with a healthy and tasty breakfast, varying the toppings everyday so you never get bored. You can even make them in your hotel room if you are traveling, all you need is a fridge.

This overnight banana chia pudding recipe combines the nuttiness of the walnuts with the sweet creaminess of the bananas which I think goes best with the pudding. I like my days to start with a healthy treat which is why I added the indulgence of some chocolate hazelnut spread, but you can also omit it if you prefer to keep the pudding lower in calories and fat.

Have picky eaters at home? Chia puddings are the perfect nutritious breakfast bowl for the whole family, even for the fitness passionate who can add some protein powder to the pudding for that extra kick or for the little ones who don’t like to chew much.

And remember, if you don’t have fresh bananas, you can use frozen ones. As I live in tropical weather, I can always find fresh ripe bananas but using frozen ones also works. Sometimes I freeze extra ones before they go off so I always have them ready, just remember to let them sit for a few minutes in the pudding before you eat them so they defrost and melt.
 

 

Glass with Overnight banana chia pudding
Yield: 1 glass

Overnight banana chia pudding

Prep Time: 5 minutes
Additional Time: 5 minutes
Total Time: 10 minutes

You should use a 1:6 ratio of chia seeds to milk to achieve the pudding-like consistency. Add more milk if you prefer it runnier or a bit less if you like it denser. If you add less than 5 times the amount of seeds you might end up with a gelatine-like consistency.

You can vary the topping to your liking or to what you have in the pantry. I like to add some texture in the form of crushed walnuts which add nuttiness to the pudding, and flaxseed meal for consistency.

I suggest to prepare this one in a mason jar or a glass instead of a bowl so that you can create layers of ingredients. It is also prettier!

Ingredients

  • 20 gr of Chia seeds
  • 120ml of Unsweetened almond milk
  • 1 Tablespoon of chocolate hazelnut spread
  • 4 Crushed walnuts
  • 1 Tablespoon of Flaxseed meal
  • 1/2 a banana sliced

Instructions

  1. MIX: Place the chia seeds in a bowl or mason jar, depending on whether you want to take the pudding with you or eat it at home. Pour the milk and mix well to ensure the seeds don't stick together.
  2. SHAKE: Leave to rest for 5-10min and mix again to make sure the seeds are not lumping together.
  3. SOAK: Cover and let it rest for at least an hour, or ideally overnight, in the fridge.
  4. STIR: When ready to eat, pour the chocolate hazelnut and flaxseed meal give it a stir with a spoon
  5. ASSEMBLE: Place the bananas on top and sprinkle with the walnuts

Notes

Chia puddings make for the perfect base to any toppings and are a very versatile breakfast bowl because of their neutral flavor. You can change the toppings completely and have a different breakfast bowl everyday.

Alternatives and replacements: Instead of chocolate spread you can also use any kind of jam or even honey and top it with a different fruit such as blueberries or raspberries. If you replace the banana, consider adding some natural sweetener as berries can be a bit sour.

Make it sweeter: I prefer not to add any sweetness to the pudding, but if you like it sweeter, you can include honey, stevia, coconut sugar or other natural sweetener.

Nutrition Information:

Yield:

1

Serving Size:

1 glass
Amount Per Serving: Calories: 343Total Fat: 20gSaturated Fat: 4gTrans Fat: 0gUnsaturated Fat: 13gCholesterol: 0mgSodium: 17mgCarbohydrates: 38gFiber: 12gSugar: 19gProtein: 8g

Exact values may change depending on ingredients and brands used

© Breakfast-bowls.com
Cuisine: Chia

Have you tried this recipe at home?  We would LOVE to see your yum creations! Tag @BreakfastBowlRecipes and use the hashtag #MyBreakfastBowl so we can share the love ♥

 

 

Possible variations to this banana chia pudding recipe

Here are some variations to the ingredients in this recipe you can try:

  • This recipe is vegan, but you can use any kind of milk. In this case I used almond milk because I like the flavor it gives to the pudding and it’s low in calories and sugar (make sure to use the unsweetened version), but you can use cow milk for an extra dose of protein and calcium. You can also use water to create the pudding, it will work all the same.
  • Add a couple of spoonfuls of low-fat, Activia or Greek yogurt to the pudding before you add the rest of the ingredients for higher protein content, more energy and to keep your gut healthy. Or add coconut yogurt to keep it vegan.
  • Use sliced almonds instead of walnuts for a more pocket-friendly and even quicker version.
  • Use papaya instead of banana for a lower carb and sugar options with higher vitamin A and C content. Pro tip: Add a drizzle of lime to the papaya before adding it to the pudding to make it less “pasty”.

 

 

Make this recipe <250Kcal

Looking for a low calorie option? This is easy.

Remove the chocolate spread to shave off 100 Kcal and enjoy a fabulous 250Kcal breakfast bowl. 

Coconut barley porridge with poached apples

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