Omega-3 packed Breakfast

I know, another Chia seed pudding recipe. BUT as you may know, Omega-3’s are hella sexy right now.

They have quick-tasty recipes that are loaded with beneficial nutrients as discussed in the article The Necessary Staple You Should Add to Your Kitchen Cabinet. Plus, this version is even easier than the last.

Other plant sources containing high levels of Omega-3 (ALA) are, flax seeds, hemp seeds, and, walnuts. It’s especially important to be mindful of your Omega-3 intake if you are following a vegan or vegetarian diet. According to Authority Nutrition,

“gram for gram, the omega-3 fatty acids in chia seeds (ALA) are not nearly as potent as those found in fish or fish oil (EPA and DHA). ALA needs to be converted into the active forms, EPA and DHA, before it can be utilized by the body, and this process is often inefficient.”

As a result people following a vegetarian or vegan diet need to make sure they are consuming enough plant-based Omega-3 (ALA) so that the body can produce enough EPA and DHA. Vegans and Vegetarian’s may  want to consider taking Algal Oil, an Omega-3 supplement derived from algae. Other benefits from consuming Algal Oil as a source of Omega-3’s is the decreased content of Mercury in comparison to fish (1)

Chia seeds are FODMAP friendly, so are typically okay for those with IBS. But depending on what the root cause of your IBS, this may not be the case. People with SIBO, diverticulitis, and IBD (chron’s or colitis), may  find that Chia seed pudding triggers symptoms. Like with any new food, try it in small portions and listen to your body’s response. Afterall, it knows best.


  • 1/4 cup of chia seeds
  • 1 cup of coconut milk (or milk of choice)
  • 1 tsp. of local raw honey (or maple syrup)
  • About 3/4 cup of strawberry and blueberries  for toppings
  • 1/4 cup of your favorite granola (I used this grain free granola) for topping


  1.  Pour the 1/4 cup of chia seeds in a mason jar
  2. Cover the chia seeds wth 1 cup of coconut milk, stir, and place a lid on the jar
  3. Place the jar in the fridge over night  or for up to an hour (the chia seeds will absorb the milk, expand, and turn into a gelatinous texture)
  4. Add 1 teaspoon of honey or maple syrup (or you preferred sweetener
  5. Add the strawberries, blueberries, and granola, and enjoy!

For alternative flavors you can make this chocolate chia seed pudding  or to make it vanilla flavored add 1/4 teaspoon of vanilla extract to the recipe above. Experiment by adding your favorite fruits and granola!




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