Blueberry Chia Seed Pudding

Notes

Meal-prep summer breakfast: cold, bright, and stacked. The yogurt does the protein lifting, the chia does the texture, the blueberries do the color. Defrosted frozen berries bleed purple into the whole jar, which is the point. Lemon option is the sleeper move.

Image: Brenda Godinez via Wikimedia Commons (CC0).

Ingredients

• 125g blueberries (defrosted frozen works great; fresh fine too)
• 30g chia seeds
• 90ml milk of choice (unsweetened almond recommended)
• 160g high-protein vanilla or Greek yogurt
• 10g honey or maple syrup
• Optional: juice + zest of 1/2 lemon to lift the brightness

Instructions

1. Combine everything in a bowl or container (a 720ml / 24oz vessel is the right size) and mix until fully uniform. No dry chia pockets.
2. Cover and refrigerate at least 4 hours, ideally overnight. The chia expands, the liquid sets to pudding, the berry flavor blooms.
3. Eat cold, straight from the jar.

Nutrition (per serving)

Macros: - Calories: 358 - Protein: 22g - Carbs: 46g - Fat: 11g

Micros (estimated, USDA-based): - Fiber: ~13g - Omega-3 ALA: ~5.3g (chia) - Calcium: ~535mg (~41% DV; assumes fortified almond milk) - Phosphorus: ~475mg (~38% DV) - Magnesium: ~105mg (~25% DV) - Manganese: ~1.2mg (~52% DV) - Selenium: ~33µg (~60% DV) - Zinc: ~2.2mg (~20% DV) - Iron: ~2.4mg (~13% DV) - Potassium: ~440mg (~9% DV) - Vitamin B12: ~1.2µg (~50% DV, yogurt) - Riboflavin (B2): ~0.45mg (~35% DV) - Vitamin K: ~24µg (~20% DV, blueberries) - Vitamin E: ~2.4mg (~16% DV, almond milk) - Vitamin C: ~12mg (~13% DV; +25% if using the lemon) - Vitamin D: ~0.9µg (~5% DV, fortified milk)

Variations & Adaptations

• Lemon build: the optional lemon juice + zest turns this from good to properly refreshing. Recommended in Austin summer.
• Batch it: scales cleanly x4 or x5 for a week of jars. Stir each jar individually so chia distributes evenly.
• Thicker or looser: chia at 30g per serving sets firm. Drop to 25g for a looser pudding, or add a splash of milk after the chill.