Kiwi Chia Pudding

This nutrient-dense kiwi chia pudding is delicious and easy to make! Loaded with fiber, omega-3 fats, antioxidants and vitamin C, this simple chia recipe truly is SO good for you. You can meal-prep it ahead in the weekend and enjoy for breakfast, snack or as a light dessert during the week. 100% vegan and dairy-free and naturally gluten-free.

If you are trying to boost your diet with more fiber, plant-based protein and healthy omega-3 fats, then you should eat more chia seeds! And one easy way to do that is by making chia puddings!

Chia puddings are SO amazing, both for adults and kids, and we make them every week.

I shared this tropical pineapple coconut chia pudding a while back when starting the blog and it is still a regular recipe in our house. And our most recent blue chia pudding and this chocolate avocado chia pudding, we cannot stop making them!

But, I often simply garnish a basic chia pudding with fresh fruits for a fuss-free quick snack. This time, I actually puréed kiwis to make a kiwi chia pudding parfait and it was perfect. It makes for such a stunning and appetizing jar of deliciousness that's also packed with a shocking amount of essential nutrients.

All you have to do is whisk together a 4-ingredient basic vanilla chia pudding, let it rest for one hour or overnight and then layer with a single-ingredient blended kiwi purée, that's it! You can adjust how sweet you want it to be and layer it up with more fruits or more healthy ingredients that you like, such as nuts.

This recipe is loaded with more vitamin C than you need (thanks to the kiwis), on top of all the amazing nutrition provided by the chia seeds. It can help you feel energized and full, keep your brain sharp, promote a dewy and healthy skin and make sure your gut stays active and moving. Chia seeds truly are a must in anyone's diet, whether you are vegan or not!

And just like overnight oats, this chia pudding also is amazing for meal-prep. You can make it ahead of a busy week and enjoy as a breakfast, snack or post-workout treat in the next few days.

Hope you give it a try! ❤️

Nutrition facts and benefits of this recipe

As mentioned above, chia seeds are tiny but such a powerhouse in nutrition!

They are loaded with fiber, plant-based protein, omega-3 healthy fats and minerals (such as iron). Two tablespoons of chia seeds gives you almost 5 grams of protein!

They are also very high in antioxidants, which are meant to protect the valuable fats in the seeds from going rancid, but also, the antioxidants neutralize the free-radical molecules from cell damage in your body.

Plus, in this recipe the chia seed pudding is paired with kiwis, which are packed with vitamin C (more than most fruit!), potassium, antioxidants and fiber.

Combining both kiwis and chia seeds in the same recipe gives you an amazingly nutrient-dense snack that's perfect to start the day or refuel mid-afternoon when your energy level feels low.

Why you will love this recipe

• Easy and simple 5-ingredient recipe
• Amazing for meal-prep
• Ultra versatile and easy to customize
• Chilled treat perfect for the summer
• Shockingly packed with nutrients
• Perfect for snacking or as a light healthy dessert
• Filling, appetizing and satisfying
• Great for babies, kids and adults!
• Fits many diets: dairy-free, vegan, vegetarian, gluten-free, soy-free & nut-free (choose oat milk)

Ingredients you'll need

• Chia seeds: choose black or white, they both work. You can find chia seeds in any grocery stores or buy them online.
• Plant-based milk: I used oat milk from then brand Oatly. I prefer the full-fat version for its creamy and delicious taste, but also because we have fast growing hungry kids. You can also use any kind of dairy-free milk you like, such as almond milk, soy milk, hemp milk, etc.
• Sweetener: maple syrup is always my go-to sweetener. I love its caramel-like mild flavor and also it dissolves easily in puddings. You can also use agave nectar or any sweetener that you like.
• Vanilla extract: optional, but just a little bit of vanilla really boosts the flavor of the whole chia pudding. Omit if you are using a flavored milk.
• Kiwis: star of this recipe! You will need 4 kiwis to make it. Look for ripe yet not too soft kiwis for best result.

How to make a kiwi chia pudding

Whisking up a chia pudding only takes 5 minutes, but you will have to let it rest for at least an hour for the chia seeds to absorb the milk and form a pudding-like consistency. For a thicker pudding, then allow more time to rest or make it the night before!

Make the vanilla chia pudding

In a glass storing container or a whisking bowl, stir together the chia seeds, plant-based milk, maple syrup and vanilla extract. Make sure all the seeds are submerged in the liquid.

Then, transfer in the fridge and let it rest until it thickens, at least an hour, but ideally overnight.

Prepare the kiwi purée

Peel the kiwis and dice one of them. Then, add the other 3 kiwis to a blender and blend until smooth or desired consistency. You don't need to add any water, the kiwis will blend easily as is.

Assemble and serve

When ready to eat (or up to 12 hours before serving), then add the diced kiwi to the chia pudding and stir to combine.

Then, layer the chia seed pudding with the kiwi purée in 2-3 glass jars. You can top with more fruits, nuts, seeds, etc. Enjoy!

Helpful tips

• Adjust the texture of the chia pudding depending on your preference. Especially if the pudding rests for a while, then it can get pretty thick. So, add a splash extra of milk, stir and repeat until desired consistency.
• If you can, give the chia pudding a quick stir once in a while during the initial resting time. This will ensure that all the seeds are evenly soaking in the milk and will help create a more uniform texture.

Serving suggestions

This recipe is best served cold, so be sure to transfer in the fridge while the chia seeds are soaking in the milk.

When serving, feel-free to alternate in between layers of the vanilla chia pudding and kiwi purée as you wish. You can also add more ingredients in your layers or simply as a garnish on top, such as:

• Nuts/seeds: they add more nutrition but also a good crunch. Slivered almonds, chopped walnuts or pumpkin seeds would work well.
• Coconut: layer the pudding with some shredded coconut or coconut flakes for more tropical flavors and extra fun texture that pairs well with the kiwis.
• Whipped cream: especially if serving for dessert, you can garnish the pudding with a homemade coconut whipped cream or a store-bought oat milk whipped cream.
• Granola: I love to garnish chia parfaits with a nice crunch and granolas are a perfect healthy way to do it. My vanilla almond granola is great for layering parfaits and also helps to add extra sweetness.
• Fruits: top with any other fruit you like, such as bananas, strawberries, peaches or pineapple.
• Nut butter: trying to boost the protein content of your kiwi chia parfait even more? Then add a spoonful of peanut butter or almond butter! This can help you feel full longer, but also will add more creaminess to your treat.
• Tahini caramel: so easy to make, uses only 3 simple ingredients and ready in 2 minutes! Add a drizzle over at serving for a delicious snack!

Variations to the recipe

My go-to flavoring ingredient when making chia puddings is vanilla extract. It pairs well with any fruits or adds-on ingredient you use to serve the pudding and it goes especially great with kiwi. Vanilla flavor is addictive and really feels like a treat! But, you can prepare your chia pudding differently depending on your taste, such as by making it with:

• Spices: cinnamon, nutmeg, pumpkin pie spice mix, chai spices, etc.
• Cacao powder: for a chocolate pudding.
• Coconut milk: swap the regular plant milk for a coconut milk to add a boost in creaminess and a stronger tropical flavor. You can do half coconut milk + half regular plant milk so the pudding isn’t too rich.
• Yogurt: add vanilla flavored yogurt to your chia pudding mix or simply use it to layer the parfait when serving. We love the cashew yogurt from Forager.
• Fruit purée: if you don't have kiwis but like the idea of a fruity chia parfait, then simply make a purée using strawberries, peaches, pineapple, raspberries, mangoes, etc. If the fruit you choose is harder to blend, then simply add a splash of water to the blender.
• Flaxseed: check out this chia and flaxseed pudding to see how to include flaxseeds (we love the texture of both seeds combined!).

Storage tips

Chia puddings are a great meal-prep staple as they store well in the fridge. Simply whisk the ingredients for the pudding straight in a glass storing container and then transfer in the fridge for the seeds to swell and the pudding to thicken.

You can also make the kiwi fruit purée ahead of time and keep it in a second container in the fridge.

Once you assemble the chia kiwi parfait, it is best to enjoy it right away or within 8-12 hours. The fruit purée and chia pudding can separate, making the parfait less appetizing (although still good).

FAQ's

More vegan healthy puddings to try!

• Flaxseed pudding
• Chocolate avocado pudding
• Oat milk chocolate pudding
• Warm chia pudding
• Blue chia pudding
• Vegan raspberry mousse
• Chia pudding with oat milk
• Avocado chia pudding

Try these chia seed recipes next!

• Blueberry chia jam
• Lemon chia water
• Hibiscus chia seed tea
• Cherry marmalade
• Buckwheat chia bread

I hope you like this kiwi chia pudding recipe as much as we do! If you try it, please leave a comment below and rate the recipe to let me know how it was. Your feedback is so helpful!

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