Active time: 30 minutes Total time: 6 hours
Most people do not get enough fiber in their daily diet (1). Try adding this fiber-rich breakfast to your repertoire and enjoy the flavors of maple and raspberry while enjoying a healthy breakfast.
RD tip: Grinding flaxseed helps the body better absorb nutrients such as omega-3 fatty acids and phytochemicals called lignans (2). This recipe contains both whole and ground flax seeds, giving you the health benefits of flax seeds as well as a satisfying crunch.
Raspberry chia pudding with almond milk and flax chips
Ingredients
- 1 1/2 cups (366 g) low-fat milk
- 1/2 cup (84 g) chia seeds
- 2 tablespoons pure maple syrup, divided
- 1 1.25-ounce package freeze-dried raspberries
- 1/4 cup (42 g) whole flax seeds
- 1/4 cup (28 g) ground flax seeds
- 1 tsp cinnamon
- 1 large egg white
- 1 cup (150g) fresh raspberries
Directions
The night before, in a storage container, combine 2-3 cups (480-720 ml) of almond milk, chia seeds, and 1 tablespoon maple syrup and stir vigorously for a few seconds. In a blender or food processor, grind the freeze-dried raspberries into a fine powder. Add the raspberry powder to the chia seed mixture and stir. Cover and refrigerate for at least 6 hours or overnight.
Preheat the oven to 350°F (175°C). Line a tray with baking paper and store. In a medium bowl, combine the whole and ground flaxseeds and cinnamon and stir to combine. Add 1 tablespoon maple syrup, egg white and 2 teaspoons water and mix thoroughly. Let stand for 2-3 minutes. It will be a little thicker. Spread the mixture about 1/4 inch thick on the parchment paper. Bake for 15-17 minutes until dry and crispy. It will solidify as it cools.
Let cool on a rack and break into bite-sized pieces.
Serve the pudding with raspberries and chips.
Makes 2 cups pudding and 1 3/4 cups chips.
Servings: 4 | Portion size: 1/2 cup pudding, 1/4 cup raspberries and 3 tablespoons chips
Nutritional value (per serving): Calories: 326; Total fat: 16g; Saturated fat: 2g; Monounsaturated fat: 2 g; Polyunsaturated fat: 8 g; Cholesterol: 7mg; Sodium: 59 mg; Carbohydrates: 38g; Fiber: 18g; Sugar: 15g; Protein: 12g
Originally published May 18, 2019; Updated January 2026
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