Chocolate Chia Yogurt “Pudding”

Whenever I think of chocolate pudding it immediately takes me back to elementary school when the cafeteria would be selling the border-line jello chocolate “pudding” on a random Friday and the whole school would throw a party. This is one of the beauties of food, the excitement and celebration it can bring to life. I truly miss that type of innocent excitement over something as simple as pudding, so I wanted to recreate a bit more nutritious and less filled with preservatives take on this childhood classic. Now don’t get me wrong, there is a time and place for those store-bought chocolate pudding cups whether that be for a nostalgic moment, sharing a memory with your own children, or a moment of comfort. This, my friends, is called balance. It’s important to strive for an overall nutrient-dense diet filled with whole, minimally processed foods most of the time, but that certainly does not mean we can’t enjoy foods that feed the soul every once and a while. Although, you may find that as you transition to a more home-cooked diet, you may not even crave those more processed store-bought foods nearly as much as you thought you would. In fact, you may even get more excited for a more nutrient-dense alternative because it not only tastes just as good (if not better), but you are also giving your body essential nutrients it needs to thrive and you will feel SO much better after eating this way. Hence why I absolutely love creating home-cooked, more nutritious alternatives to many of my old favorite store-bought foods. An example of this? My homemade chocolate “pudding”. And the best part? This chocolate pudding can be eaten for breakfast, it’s that healthy.

When I prep this chocolate pudding recipe for breakfast the next day I swear I get that same sense of excitement I used to get as a little kid in school when the lunch ladies would be passing out a special chocolate pudding cup. The difference though? This chocolate “pudding” is filled with amazing, nutrient-dense foods that fuel your body so you can actually feel like you’re eating dessert for breakfast. It’s just my preference to eat this pudding for breakfast because I truly don’t think I could wait all day to eat it for dessert, but this recipe can absolutely be made and eaten as a healthy dessert after dinner or even a mid-day snack. 

Another great part of this recipe is that it’s such a customizable recipe that you can completely cater to your taste and texture preferences. It all first depends on the type of greek yogurt you are using. Greek yogurt can be bought with a range of fat percentages based on your preference. Personally, I can’t stand the texture of a thick yogurt so I tend to gravitate towards a lower percentage such as 0-2% which will typically have a looser consistency. But, if you love a thick, creamy texture I would recommend buying between 2-5% fat. Next are the toppings and I am a HUGE toppings girl. Whether it be my yogurt, oatmeal, or ice cream I need a bit of texture and crunch. Not only are toppings great for texture, but they can also help add on tons of great nutrients to a meal or snack. Adding nuts, seeds, or nut butters can help boost the healthy fat content and protein; adding berries or fruit can help increase vitamins and minerals; and of course adding cocoa nibs or chocolate chips helps boost enjoyment and happiness. My favorite way to eat this pudding is in the morning topped with homemade granola filled with a variety of nuts/seeds, some cocoa nibs for extra flavor and crunch, and then some fresh raspberries because who doesn’t love a good ol’ chocolate-raspberry combo? Whatever your preferences are, you can completely customize your chocolate pudding in a way that gives you that same kid-like excitement!

Nutrition Facts

• Greek yogurt is such a magical creation, I truly eat it every single day whether it be for breakfast, in a sauce, or as a snack. Greek yogurt is a type of yogurt that is rich in protein and healthy fats that help boost satiety (otherwise known as fullness) as well as probiotics that help your gut microbiome. Try opting for an unsweetened, unflavored plain greek yogurt and flavoring at home with natural things such as honey and cinnamon rather than the flavored varieties that typically have a lot of added sugars and other artificial flavors and preservatives. In addition to the protein, healthy fats, and probiotics, greek yogurt is also a rich source of a variety of micronutrients including calcium, B vitamins, vitamin A, phosphorus, potassium, zinc, and selenium.
• Chia seeds are another small but mighty superfood that are overall tasteless but packed with nutrients. Chia seeds are actually one of the few plant-based proteins that have almost all essential amino acids (building blocks of proteins) that the body needs. Not only are they a great source of protein, but they are also an incredible source of omega-3 fatty acids which are an important fat nutrient for cardiovascular health that is typically lacking in the American diet. Additionally, they are a great source of fiber which helps increase satiety as well as antioxidants and other vitamins and minerals including calcium, iron, magnesium, phosphorus, zinc, and B vitamins.
• Cocoa is a food that has actually been demonized because of how modern-day society has taken it to create highly processed chocolate products that are filled with artificial ingredients and loaded with sugars. But, the actual root of chocolate comes from cocoa, which actually comes from a plant in the form of a bean, and when not mixed with a ton of sugar, is actually an incredible source of antioxidants. The purest forms of cocoa include cocoa nibs which are just the bean broken into tiny chunks that are nature’s form of “chocolate chips” and cocoa powder which is just the powder form of the bean. Neither of these variants contain any additional sugars or ingredients if bought in the right form at the store. When picking out cocoa powder or cocoa nibs at your local grocery store, be sure to read the ingredients label and make sure the only ingredient is cocoa. In addition to antioxidants, cocoa is also a rich source of fiber, magnesium, iron, and zinc.

Servings: 1

Ingredients:

• 1 cup plain greek yogurt
• 1 Tbsp chia seeds
• 1 Tbsp cocoa powder
• 1 Tbsp maple syrup
• ½ tsp vanilla extract
• 1-2 Tbsp milk
• Toppings (optional): Granola, cocoa nibs, fresh berries

Instructions:

1. Add the greek yogurt, chia seeds, cocoa powder, maple syrup, and vanilla to a bowl and mix until well combined.
2. Depending on the consistency of your yogurt and time you are setting the pudding, you will add milk based on your preferences and time:
   1. If your yogurt is more liquidy (usually yogurt that is 0-1% fat) and you are only setting in the fridge for 30 minutes to 1 hour, do not add any milk if you prefer a thicker consistency. For a more loose consistency, only add 1 Tbsp of milk.
   2. If your yogurt is thicker (usually 2-5% fat) and you are only setting in the fridge for 30 minutes to 1 hour, add 1 Tbsp of milk for a thicker consistency or 2 Tbsp of milk for a thinner consistency.
   3. If your yogurt is more liquidy (usually yogurt that is 0-1% fat) and you are setting in the fridge overnight, add 1 Tbsp of milk for a thicker consistency or 2 Tbsp of milk for a thinner consistency.
   4. If your yogurt is thicker (usually 2-5% fat) and you are setting in the fridge overnight, add 2 Tbsp of milk and adjust in the morning if you would like it to be looser.
3. If you are preparing the morning of, set in the fridge for 30 minutes to 1 hour uncovered. If you are preparing the night before, set in the fridge overnight covered.
4. When you are ready to eat, top with your favorite toppings. I usually eat this pudding for breakfast and top with homemade granola, cocoa nibs, and fresh raspberries.
5. Enjoy!