Chia pudding with raspberries and matcha
A plant-based breakfast of 249 kcal per serving with 6.4 g of protein and 15.2 g of fibre. No added sugar: the 6.7 g per serving come from the coconut drink and whole fruit.
Four ingredients and ten minutes, plus one number worth looking at: 15.2 g of fibre per serving, more than half the daily reference in a single breakfast. We also publish its sugar, 6.7 g, none of it added: it comes from the coconut drink and the raspberries. An earlier version of this page said “no blood sugar spikes” and claimed a glycaemic index; we cannot hold that up with data, so it is gone.
Ingredients
4 items- 65 g chia seeds (half a cup)
- 360 ml unsweetened coconut drink (carton, not canned)
- 1 teaspoon matcha green tea powder
- 123 g fresh raspberries (one cup)
Nutritional Information (per serving)
Step-by-Step Instructions
Hydrate the chia
Mix the chia with the coconut drink in a bowl and stir well so no clumps remain.
Dissolve the matcha
Add the matcha and stir again. If any lumps remain, pass the mixture through a fine sieve.
Crush the fruit
Crush half the raspberries with a fork and spoon them into the bottom of two containers.
Chill
Pour the mixture over the top, cover and refrigerate at least 4 hours, ideally overnight.
Serve
Finish with the reserved raspberries, lightly crushed so they release their juice.
Functional Health Synergy
- 15.2 g of fibre per serving, of which 11.2 g come from the chia and 4.0 g from the raspberries
- 6.4 g of protein per serving, from the chia
- 6.7 g of sugar per serving and no added sugar: the coconut drink provides 4.5 g and the fruit 1.7 g
- 121 mg of magnesium per serving
- Chia forms mucilage as it hydrates: that is what thickens the pudding with no setting agents
Individual results may vary. Claims regarding weight loss and metabolic improvements depend on each patient's individual physiological response, their nutrition plan, and medical evaluation.
Discover more about this recipe
Chia seeds
Thirty-two and a half grams per serving bring 5.4 g of protein, 11.2 g of fibre and 10 g of fat. It is the ingredient that explains almost the entire profile. Note a figure we do not publish: ALA is not in the USDA entry we used, so there is no ALA number here.
Coconut drink
The carton version provides 31 kcal per 100 ml; the canned one, 197. They are not interchangeable: with canned, the dish goes from 249 to about 545 kcal per serving. The table is calculated with the carton version.
Matcha
A teaspoon is about one gram, under 5 kcal: below the house threshold, so it is not in the table. The composition databases we use also have no non-branded matcha entry, and we do not invent the figure.
Raspberries
Fifty-six grams per serving bring 4.0 g of fibre with only 1.7 g of sugar; among fruits it has one of the best fibre-to-sugar ratios, which is why it leads the recipe.