Chia Seed Pudding with Mango

Extremely high fiber — one of the best breakfasts for blood sugar control. Rich, creamy texture.

Ingredients

• 3 tbsp chia seeds
• 1 cup unsweetened coconut milk (or almond milk)
• 1 scoop vanilla protein powder
• ½ cup diced fresh mango
• ½ tsp vanilla extract
• Pinch of cinnamon

Directions

1. Whisk together chia seeds, coconut milk, protein powder, vanilla, and cinnamon in a bowl or jar.

Whisk again after 5 minutes to prevent clumping.

1. Cover and refrigerate at least 4 hours or overnight.
2. In the morning, the mixture should have gelled to a thick pudding consistency.
3. Top with diced mango. Eat cold directly from the jar.

Notes

Chia seeds expand to 10–12× their volume in liquid, creating a filling gel that dramatically slows glucose absorption. The 11g of fiber per serving is about 1/3 of your daily fiber target.

Nutrition

Calories: 305 | Protein: 18g | Carbs: 32g | Fat: 12g | Fiber: 11g