Strawberry Chia Pudding

4.7
(6)
5 Reviews

This strawberry chia pudding is a convenient grab-and-go breakfast with plenty of anti-inflammatory benefits. Strawberries are loaded with antioxidants, while chia seeds offer omega-3 fatty acids, fiber and protein—all key nutrients that can help lower inflammation. This chia pudding is easy to prepare the night before and can be stored in the fridge, making it perfect for busy mornings.

By
Megan Ginsberg
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Megan Ginsberg
Megan Ginsberg is the Senior Editor for EatingWell. She has a keen eye for grammar, is always looking for new recipes to try and loves the satisfaction that comes from meal planning. Most of her 20-plus-year editing career has been focused on food-related content.
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Updated on October 7, 2025
Reviewed by Dietitian
Emily Lachtrupp, M.S., RD
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Reviewed by Dietitian Emily Lachtrupp, M.S., RD

Emily Lachtrupp is a registered dietitian experienced in nutritional counseling, recipe analysis and meal plans. She's worked with clients who struggle with diabetes, weight loss, digestive issues and more. In her spare time, you can find her enjoying all that Vermont has to offer with her family and her dog, Winston.

EatingWell's Editorial Guidelines
Anti-Inflammatory Strawberry Chia Pudding
Credit:

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Active Time:
25 mins
Chill Time:
8 hrs
Total Time:
8 hrs 25 mins
Servings:
4
Nutrition Profile:
No Added Sugar Gut Healthy Anti-Inflammatory Mediterranean Diet Sesame-Free Soy-Free High-Fiber Vegetarian Egg-Free Gluten-Free
  • Chia seeds soak for eight hours, making a thick, creamy pudding that's perfect for breakfast. 
  • The antioxidants in strawberries may reduce the risk of diabetes and heart disease.  
  • Rinsing the chia seeds removes bitter residue, improving the overall flavor.

Looking for a healthy breakfast when time is in short supply? This Strawberry Chia Pudding has your back! Perfect for those grab-and-go mornings, it’s packed with antioxidant-rich strawberries and fiber-packed chia seeds to support reducing inflammation in the body. Sweet, in-season strawberries bring the most flavor, but if they’re not at their best, simply swap them out for thawed frozen strawberries or opt for another fruit! No matter how you prepare it, this pudding is the perfect way to start your day. Read on for our best tips and tricks for making this easy breakfast part of your regular morning routine.

Tips from the EatingWell Test Kitchen

These are the key tips we learned while developing and testing this recipe in our Test Kitchen to make sure it works, tastes great and is good for you too! 

  • We found that rinsing the chia seeds helps wash away any residue that may make the pudding bitter. Be sure to drain them well before adding them to the milk mixture.
  • Make sure you purchase coconut cream and not cream of coconut. Coconut cream is a thicker, creamier version of coconut milk that is unsweetened, typically found in cans in the baking aisle. Cream of coconut is a sweetened product often mixed into drinks or desserts. 
  • We love layering the pudding with strawberries and yogurt in Mason jars that are easy to take on the go. If you don’t plan to take breakfast with you, you can layer it in a glass without a lid or skip the layering altogether and enjoy the pudding in a bowl with the strawberries and yogurt on top.

Nutrition Notes

  • Strawberries are packed with antioxidants, like vitamin C, flavonoids and phenolic acids. These potent compounds help tame inflammation to reduce your risk of chronic illnesses such as type 2 diabetes and heart disease.
  • Small yet mighty chia seeds are an outstanding food for heart health. They’re loaded with alpha-linolenic acid (ALA), an inflammation-fighting omega-3 fat that may help lower harmful LDL cholesterol and raise beneficial HDL cholesterol. They’re a good source of heart-healthy plant protein, too.
Anti-Inflammatory Strawberry Chia Pudding

Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley
Cook Mode (Keep screen awake)

Ingredients

Original recipe (1X) yields 4 servings

  • 1 cup unsweetened plain almond milk

  • ¾ cup chopped pitted Deglet Noor dates (about 16 dates)

  • 1 cup unsweetened coconut cream

  • 3¼ cups sliced fresh strawberries, divided

  • ½ cup chia seeds

  • 1 cup whole-milk plain yogurt, divided

Directions

  1. Combine 1 cup almond milk and ¾ cup dates in a medium microwave-safe bowl; microwave on High until the dates are slightly softened, 20 to 30 seconds. Transfer to a blender. Add 1 cup coconut cream and 3 cups strawberries; process until smooth and well combined, about 1 minute. Transfer to a medium bowl.

    Anti-Inflammatory Strawberry Chia Pudding

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  2. Place ½ cup chia seeds in a fine-mesh sieve; rinse under cold water until slightly plumped, 30 seconds to 1 minute. Drain well, then add to the strawberry mixture; whisk until well combined.  Cover and refrigerate until the chia seeds are plumped and the mixture is chilled and thickened, at least 8 hours and up to 4 days.

    Anti-Inflammatory Strawberry Chia Pudding

    Heami Lee, Food Stylist: Emily Nabors Hall, Prop Stylist: Christine Keeley

  3. To serve, spread ½ cup strawberry mixture in a 10-ounce glass or jar. Top with ¼ cup yogurt followed by ½ cup strawberry mixture. Repeat the layering process in 3 more (10-ounce) glasses or jars as needed with the remaining strawberry mixture and remaining ¾ cup yogurt. Top with the remaining ¼ cup strawberries (1 tablespoon each).

To make ahead

Prepare pudding through Step 2; cover and refrigerate for up to 4 days.

Frequently Asked Questions

  • Why is my pudding so thick?

    The pudding continues to thicken the longer it sits. If you want a looser pudding, swirl in more almond milk until desired consistency is reached.

  • What are Deglet Noor dates?

    Deglet Noor dates are smaller and a little dryer than Medjool dates. They can be found pitted or with pits. We like to use them to add natural sweetness to dishes while also adding extra fiber. If you can’t find Deglet Noor dates, Medjool dates can be used in their place.

  • What can I serve with this strawberry chia pudding?

    You can serve this pudding with additional fruits like sliced bananas, blueberries or blackberries. For some added crunch, top it with toasted chopped nuts, seeds or toasted unsweetened flaked coconut.

Recipe developed by Tricia Manzanero Stuedeman

EatingWell.com, January 2025

Nutrition Facts (per serving)

452 Calories
27g Fat
50g Carbs
10g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size about 1 cup chia pudding, ¼ cup yogurt & 1 Tbsp. sliced strawberries
Calories 452
% Daily Value *
Total Carbohydrate 50g 18%
Dietary Fiber 17g 60%
Total Sugars 29g
Added Sugars 0g 0%
Protein 10g 20%
Total Fat 27g 35%
Saturated Fat 16g 80%
Cholesterol 16mg 5%
Vitamin A 77µg
Vitamin C 84mg 93%
Vitamin D 1µg
Vitamin E 3mg 17%
Folate 58µg
Vitamin K 4µg
Sodium 90mg 4%
Calcium 398mg 31%
Iron 4mg 20%
Magnesium 142mg 34%
Potassium 755mg 16%
Zinc 2mg 20%
Vitamin B12 0µg
Omega 3 4g

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Additional reporting by
Alex Loh
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Alex Loh
Alex Loh is EatingWell's food editor. As part of the food team, she creates healthy, delicious recipes for the EatingWell audience. Alex also writes informative food and cooking articles that range from how to store ground beef to the best picks from Trader Joe's. Alex conducts product and taste tests to find the best options, from salad spinners to salsas.
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and
Hilary Meyer
Hilary Meyer
Hilary Meyer
Hilary Meyer is a recipe developer, tester, and content creator. After graduating from culinary school, she started working the EatingWell Test Kitchen in 2006, developing and testing recipes.
EatingWell's Editorial Guidelines