Ingredients
2 tablespoons Chia seed
1 cup water
3 tablespoons raw Cacao Powder
4 tablespoons Agave (or Honey or Brown Rice syrup)
1 piece (or you can also use 2 Bananas or 1 peeled Mango) – the fruit will make it a little sweeter than the Avocado so you can always cut the sweetener back a tbsp
1 teaspoon Vanilla
Instructions
2 tablespoons Chia seed in 1 cup water and let soak for at least an hour – the longer the better as the softer the seed becomes but it will work with an hour. It will become gelatinous, and I did add a little more water to mine as it got a bit too thick, add up to 1/2
Once the Chia has soaked for at least an hour, throw all ingredients into a Vitamix or Blender and blend until smooth
If you are going to serve it right away, throw in 2-3 ice cubes to make it cooler.
Key Points About Ingredients:
- Chia seeds absorb water to form a gelatinous base rich in omega-3 fatty acids, fiber, and plant-based protein — the longer they soak, the creamier the final pudding.
- Raw cacao powder is minimally processed compared to cocoa powder, preserving significantly more antioxidants, magnesium, and mood-boosting compounds like theobromine.
- Avocado adds a luxuriously creamy texture and heart-healthy monounsaturated fats, while banana or mango offer natural sweetness and allow you to reduce added sweetener.
- Agave nectar has a lower glycemic index than refined sugar, but it can be swapped for honey or brown rice syrup depending on your dietary preferences.
- A splash of pure vanilla extract rounds out the chocolate flavor and adds subtle aromatic depth without any additional calories worth noting.
Key Nutritional Insights:
- Chia seeds provide all essential amino acids, making this pudding a surprisingly complete plant-based protein source in a single serving.
- Raw cacao is one of the richest dietary sources of magnesium, a mineral critical for muscle function, energy production, and sleep quality.
- The combination of fiber from chia seeds and healthy fats from avocado helps slow sugar absorption, supporting more stable blood glucose levels.
- This pudding delivers a meaningful dose of iron and calcium from the chia seeds and cacao, supporting bone health and oxygen transport.
- Using avocado instead of banana reduces the sugar content noticeably while boosting monounsaturated fat intake, making it a more keto-friendly option.
Nutrition Facts
- Serving Size1
- Amount per serving
- Calories420
- Standard DV% Daily Value*
- Total Fat14 g72 g19.44%
- Saturated Fat3 g20 g15%
- Trans Fat0 g
- Polyunsaturated Fat7 g
- Monounsaturated Fat3 g
- Cholesterol0 mg300 mg0%
- Sodium30 mg2300 mg1.3%
- Total Carbohydrate72 g275 g26.18%
- Dietary Fiber16 g28 g57.14%
- Total Sugars48 g
- Added Sugars36 g50 g72%
- Sugar Alcohal0 g
- Protein9 g50 g18%
- Vitamin D (Cholecalciferol)0 mcg20 mcg0%
- Calcium220 mg1300 mg16.92%
- Iron5 mg18 mg27.78%
- Potassium820 mg4700 mg17.45%
- Vitamin A180 mcg900 mcg20%
- Vitamin C (Ascorbic Acid)12 mg90 mg13.33%
- Vitamin E (Tocopherol)1 mg15 mg6.67%
- Vitamin K18 mcg120 mcg15%
- Vitamin B1 (Thiamin)0.1 mg1.2 mg8.33%
- Vitamin B2 (Riboflavin)0.1 mg1.3 mg7.69%
- Vitamin B3 (Niacin)1.2 mg16 mg7.5%
- Vitamin B6 (Pyridoxine)0.4 mg1.7 mg23.53%
- Folate45 mcg400 mcg11.25%
- Vitamin B12 (Cobalamine)0 mcg2.4 mcg0%
- Biotin3 mcg30 mcg10%
- Vitamin B5 (Pantothenic acid)0.6 mg5 mg12%
- Choline22 mg550 mg4%
- Phosphorus310 mg1250 mg24.8%
- Iodine2 mcg150 mcg1.33%
- Magnesium130 mg420 mg30.95%
- Zinc1.8 mg11 mg16.36%
- Selenium3 mcg55 mcg5.45%
- Copper0.5 mg0.9 mg55.56%
- Manganese1.4 mg2.3 mg60.87%
- Chromium4 mcg35 mcg11.43%
- Molybdenum8 mcg45 mcg17.78%
- Chloride40 mg2300 mg1.74%
