Following the healthy-eating trend, I started tossing chia seeds into my parfaits, smoothies, and yogurt just for that satisfying crunch. Sometimes I’d even “go overboard” with it and have a "chia fresca" or "chia water" to feel extra healthy.

Then, one time, four colleagues and I were sent to attend a conference, and during the tea and coffee break, one colleague, who we knew was the “clean eating queen,” refused to jump on the menu available but reached for her lunch pack (obviously, now a breakfast pack) and brought out something strange in a jar. It was chilled. She called it chia pudding. I was like, “What?!” I’d never heard of such a thing. The chia pudding was sandwiched with pineapple purée.

I was curious. How can these tiny seeds make a pudding? Out of curiosity, I took a scoop and absolutely loved it. For the rest of that conference, I bothered her by asking her to tell me all about the recipe. Thank heavens I was careful not to fill my report to my boss about that conference with my discovery of chia seed pudding.

Since then, chia pudding has become my go-to breakfast — cool, creamy, filling, and perfect for blood sugar balance (a huge win for anyone managing PCOS).

Now, one of my go-to feel-good breakfast meals is starting my morning with a chilled bowl of mango chia pudding. It instantly makes my day and if you don't feel like it in the morning, having it as a dessert after a meal is still priceless. For this recipe, I used mango as a base fruit to invite that lightly natural sweet taste and yellow colour for that tropical effect but if mango isn’t your favourite or you're watching your sugar levels kindly feel free to reduce or eliminate it because  mango could spike blood sugar for some individuals. 

I like to keep it simple: no pinch of this or that  but feel free to pinch in a spice or herb if your taste buds crave that extra kick.  If you are making this as a batch (yes you can! chia pudding can last up to 5 days in the fridge) make sure to leave out the sliced strawberries or fruit of your choice and only dress when you are ready to scoop the pudding into your mouth.

One really important thing I’m learning about managing PCOS—especially with insulin resistance is how essential fiber is. It’s not just about avoiding sugar or carbs, it’s about how you balance your blood sugar throughout the day. And one of the best tools I’ve found for that is chia seeds. Honestly, chia seeds are a fiber powerhouse. Just two tablespoons give you around 10 grams of fiber, and that makes a huge difference. So I started this quiet little habit: beginning my day with about 15grams of fiber  and that’s where this chia pudding comes in

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Nutritional Value (Per Serving)_‍‍

^{This is focused on educational and informative values of ingredients used in the recipe}

• Calories: 265 kcal
  
• Protein:  11.6 g
  
• Fiber: 15.1 g
• Carbs: 37.1 g (22.1 g net)

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Disclaimer

^{PCOSgirlies is not a dietician. All recommendations are based on personal experience and estimated nutritional values. Please consult with a healthcare professional for personalised advice.} 

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Prep Time 

3hr 25 minutes  

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Recipe List

• 1/3 cup frozen mango (pureed) 
• 1/3 cup fresh mango (diced or blended) 
•  1/4 cup unsweetened almond milk 
•  2 Tbsp chia seeds + 1 tsp for topping 
•  1 Tbsp almond shavings or almond bites 
•  1 tsp monk fruit sweetener 
• 2 Tbsp unsweetened yogurt (protein boost) (optional)
•  1–2 strawberries, sliced 
• ½ Tps of vanilla flavoring ( optional) 
•  Few mixed berries 
•  Fresh mint leaves (for garnish)

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 How to Prep 

• Blend or mash ⅓ cup frozen mango to make up a smooth puree. Dice or lightly blend the fresh mango
• In a bowl, mix almond milk, 2 Tbsp chia seeds and monk fruit. Let it soak overnight or for at least 2-3 hours until thick
•  If vanilla flavoring. Let it rest for 10 mins and mix again to ensure proper incorporation before putting in the fridge
• Layer the pudding: start with chai mixture, yoghurt then add mango puree, followed by another layer of chia
• Top with the fresh mango, strawberries and mixed berries
• Sprinkle almond shavings and a teaspoon of dry chia on top for crunch
• Garnish with mint leaves and enjoy chilled

Tried OR Recreated This Recipe?

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Bonus Info

Breakfast Tip

• If I choose to enjoy this as a breakfast option, I usually skip the mango to avoid a morning sugar spike, instead I use a mix of berries (low-sugar) and add nuts for a healthy fats and protein. This variation keeps the glycemic impact lower while being filling and nutritious 

Dessert Option & Blood Sugar Impact 

• This dessert is sweet, creamy and high in fiber making it a great low- glycemic option. The sugar from mango (12g) is balanced by the high fiber in chia seeds, protein in yoghurt, healthy fats in almonds and fiber in berries. As a dessert, it is ideal to enjoy after a balanced meal as the protein and fat from the meal could further minimize any blood sugar spike. 

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