Overnight Chia-Oat Pudding

Chia seeds are fascinating little bundles of Omega-3s.  When they’re soaked in water, a gelatinous coating forms around the seed, very much like tomato seeds.  I like mashed banana in this because it thickens the mixture while adding a lot of volume.  If the pudding is too thin for your liking, you can add more chia seeds and let it sit for 10 more minutes.


Quantity Unit Name Link Alternatives
cup rolled oats
1 cup unsweetened soy or almond milk
1 tablespoon chia seeds
1 overripe banana, mashed
¼ teaspoon pure vanilla extract
pinch of salt


  1. Mix ingredients in a bowl and place in the fridge overnight. In the morning, add your choice of toppings like peaches, mangoes, berries, nut butter—whatever you’d like.
  2. Tip: Turn it into a parfait with fruit and a frozen banana cream (frozen bananas blended into a cream-like consistency).
  3. TIP: If you’re not a fan of the tapioca-like consistency of chia seed pudding, transfer pudding to a blender and blend until smooth.

Prep Time: Overnight
Serving Size: 1 serving
Sarah Jung
Sarah Jung

Sarah Jung is the associate director of Life and Health Network, but wears a plethora of hats as editor, communications director, and sometimes photographer. Unrelated to Life and Health, Sarah is the country director and founding member of Oon Jai Foundation, a non-profit organization that seeks to empower people living in developing countries through friendship and working, learning, and mentoring side-by-side with the locals. In her spare time, Sarah likes to read, write, and find mountains to climb.

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