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Glass jar of strawberry chia pudding layered with fresh strawberries
BreakfastSnackVegetarianGluten-free

Strawberry Chia Pudding

Overnight chia pudding layered with macerated strawberries. 13g fiber, 380mg calcium and 5g omega-3s. Dessert that behaves like breakfast.

13g Fiber380mg Calcium5g Omega-345mg Vitamin C
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Prep10 min
Cook0 min
Calories330 kcal
Serves2

Key nutrients per serving

By The Recipe Seeker Kitchen

Updated 2026-09-17

Ingredients

2 servings

Instructions

4 steps · about 250 minutes total

  1. Macerate the strawberries

    Toss the sliced strawberries with half the honey and the lemon juice. Set aside 15 minutes; they'll release a ruby syrup that's the soul of this dessert.

  2. Mix the pudding

    Whisk the chia seeds, milk, remaining honey, vanilla and salt in a bowl or large jar. Whisk again after 5 minutes. This second whisk breaks up clumps, which is the difference between silky and lumpy.

  3. Chill

    Refrigerate at least 4 hours, ideally overnight. The chia absorbs the liquid and turns it into a thick, spoonable pudding.

  4. Layer and serve

    Stir the pudding, then layer it in glasses or jars with the macerated strawberries and their syrup. Serve cold.

Why this helps

Fiber and omega-3s overnight

Chia seeds are absurdly nutrient-dense: one jar delivers 13 g of fiber, 5 g of plant omega-3s (ALA) and 380 mg of calcium. The overnight soak does all the work while you sleep, and the macerated strawberries make it taste like dessert. The easiest nutritional win on this site.

All about FiberAll about CalciumAll about Omega-3All about Vitamin C

Nutrition facts

per serving · % DV
  • Calories 330 kcal17%
  • Protein 11g22%
  • Total Carbohydrate 38g14%
  • Dietary Fiber 13g46%
  • Total Sugars 20g40%
  • Total Fat 17g22%
  • Sodium 110mg5%

Vitamins & minerals

  • Iron 2.8mg16%
  • Calcium 380mg29%
  • Magnesium 120mg29%
  • Potassium 420mg9%
  • Vitamin C 45mg50%
  • Omega-3 5g313%

*Percent Daily Values are based on a 2,000 calorie diet. Values are per serving (recipe makes 2).

Nutrition is an estimate calculated from USDA FoodData Central ingredient data and may vary by ingredient brand, preparation, and portion size.

Questions, answered

How much fiber is in chia pudding?
About 13 g per jar (46% of the daily value). Chia seeds are roughly one-third fiber by weight, which is why a small jar does so much work.
Do chia seeds have to soak?
Yes. At least 4 hours; overnight is best. Unsoaked chia stays crunchy and doesn't thicken the milk; soaked chia turns it into a proper pudding and is easier to digest.
What's the right chia-to-milk ratio?
About 3 tablespoons of chia per 200 ml of liquid for a thick pudding. Like it looser? Use 2 tablespoons. Thicker? Add a fourth.
Can I make it with water?
You can, but it's thin in both texture and flavor, and you lose the calcium. Even a half-and-half of water and milk is a big upgrade.
Is chia pudding good for kids?
Yes. It's naturally sweet and fun to layer in jars. For very young toddlers, check current pediatric guidance on whole chia seeds, as advice varies.
How long does it keep?
4 days refrigerated in sealed jars, which makes it a genuine meal-prep breakfast. Keep the strawberries on top rather than mixed in for the prettiest jars.
How do I reduce the sugar?
Halve the honey and let ripe strawberries do the work. Sugar drops to about 12 g, mostly natural fruit and milk sugars. A pinch of cinnamon adds perceived sweetness for free.
What other fruits work?
Mango, blueberries and raspberries are all excellent. Cocoa powder plus sliced banana turns it into a chocolate pudding with the same nutrition backbone.

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