Coconut Chia Seed Pudding

Tanya Eisenwasser

Print Recipe

Chia seeds soaked in coconut milk, topped with fresh fruit.

Prep 5 min

Cook 2 min

Serves 2

Gluten-freeDairy-freeVegan

Ingredients

• 1/4 cup chia seeds
• 1 cup coconut milk (full-fat, additive-free)
• 1 tablespoon maple syrup (optional)
• 1/4 teaspoon vanilla powder (optional, or pure vanilla extract, alcohol-free if sensitive)
• Pinch of sea salt
• Fresh fruit for topping (blueberries, apple slices, pear, or mango if tolerated)

Instructions

Mix

1. Add the chia seeds, coconut milk, maple syrup if using, vanilla if using, and salt to a bowl or jar.
2. Whisk well for about 1 minute to prevent clumping.
3. Let sit for 5 minutes, then whisk again.

Set

1. Cover and refrigerate for at least 2 hours until thickened.
2. Stir once more before serving.

Serve

1. Divide into two portions.
2. Top with fresh fruit of your choice.
3. Serve immediately after adding toppings.

Tips & Substitutions

• Use full-fat coconut milk without additives. Check labels for guar gum or carrageenan. Look for brands with just coconut and water.
• Two hours of soaking is enough. Overnight works too if you want a grab-and-go morning option.
• Whisk twice to prevent clumping. The initial whisk and a second one after 5 minutes ensures even absorption.
• Swap coconut milk for oat milk. If coconut is a trigger for you, oat milk or rice milk also works, though the pudding will be lighter.
• Add toppings just before serving. Use fresh blueberries, apple slices, pear, or mango. Skip strawberries and citrus.

Why This Works

Chia seeds. Generally well tolerated and naturally low in histamine. They provide fiber, omega-3 fatty acids, and protein in a small package.

Coconut milk. A creamy dairy-free base that avoids fermented dairy. Full-fat coconut milk gives the pudding a rich, satisfying texture.

Fresh fruit toppings. Blueberries, apples, and pears are naturally low in histamine. Adding them fresh just before serving keeps histamine levels minimal.

Maple syrup. A natural sweetener that is generally well tolerated. It adds gentle sweetness without refined sugar.

Storage

The chia pudding base (without toppings) can be refrigerated in a sealed jar for up to 24 hours. Add fresh fruit toppings just before eating. For best results, prepare only what you will eat within a day, as freshness matters for minimizing histamine buildup.

Not sure if an ingredient is safe? Histamine Tracker includes a database of 1,000+ foods with histamine ratings to help you cook with confidence.