It can be sweet, savory or even spicy!
Photo: Heami Lee.
Lately, it seems like were all on a mission for the perfect snack.
Photo:Photo: Heami Lee. EatingWell design.
Something to power you through back-to-back meetings, fuel your workout or satisfy those late-night rumblings.
Of course, you also want it to be satiating.
Well, we have good news for you.
According to dietitians, a fiber-rich snack checks off all the boxes.
Its also found in surprisingly large quantities in seeds.
Health Benefits of Chia Pudding
Dietitians love chia pudding for so many reasons.
Its easy-peasy to make with just a handful of ingredients and is highly customizable.
Beyond its versatility, this creamy pudding is jam-packed with nutrients, thanks to chia seeds.
Chia seeds also deliver a wealth of minerals, especially iron, calcium, zinc and magnesium.
Heres how this chia seedrich snack may improve your health.
Thats a big deal, since most Americans dont get enough of this essential nutrient.
Fiber helps you feel satiated, controls blood sugar levels and promotes digestive health, she explains.
1 food to help you poop!).
May Improve Heart Health
Chia pudding contains a good amount of fat.
Theres also a little bit of evidence to suggest ALA may improve brain health, too.
However, thats not the only reason protein-rich chia pudding is a powerful snack.
Unlike carbs or fat, our bodies dont store much protein.
So, supplying a steady stream throughout the day can ensure a constant flow of this multitasking nutrient.
you’ve got the option to go savory or sweet and everything in between, she says.
Plus, you’re able to also make it ahead of time.
Heres how dietitians recommend enjoying this nutritious, versatile, fiber-filled snack.
The Bottom Line
Theres a reason dietitians say chia pudding is the best high-fiber snack.
Its loaded with fiber, rich in healthy fats and provides complete plant protein.
Plus, its incredibly versatile, easy to make and batch-friendly.
And there are countless ways to prepare it.
Dietitians love it sweet, filled with fruit, nutty, savory or even infused with caffeine.
So grab a spoon and give it a try!
U.S. Department of Agriculture.
FoodData Central.Seeds, chia seeds, dried.
Centers for Disease and Control and Prevention.Fiber: The Carb That Helps You Manage Diabetes.
2024;4(2).
doi:10.1016/j.afres.2024.100459
LaPelusa A, Kaushik R.Physiology, Proteins.
StatPearls Publishing; 2025.
