Healthy Eating

Raspberry Chocolate Chia Seed Pudding


This pudding tastes so decadent you would never believe it was packed with so many nutrients. Soy milk used as the pudding base is a rich source of calcium and is a complete protein, meaning it contains all nine essential amino acids. Soy milk also contains isoflavones – chemical components that have been shown to reduce the risk of cardiovascular disease and protect against certain cancers, such as breast and prostate. Chia seeds are high in plant-based omega-3 fatty acids which aid in reducing inflammation. Chia seeds are also an excellent source of fibre that helps keep you fuller longer and reduces cholesterol levels. Raspberries add volume to this pudding and also pair well with chocolate. Raspberries are low in sugar and contain high amounts of antioxidants, which help to reduce inflammation. All together, these ingredients make for one delicious treat!

Nutritional information (per serving*):

Calories: 189; Total Fat (9g); Saturated Fat (1g); Monounsaturated Fat (2g); Carbohydrates (26g); Protein (7g); Fibre(9g); Sodium (51 mg); Omega-3 Fatty Acids 3g).

Prep Time: 5 minutes
Refrigeration Time: 2 hours
Total Time: 2 hours 5 minutes
*Servings: 6


  • 2 cups soy milk
  • ½ cup chia seeds
  • 4 tbsp honey
  • 2 tbsp dark cocoa powder (baking cocoa is fine)
  • 2 tbsp peanut butter
  • 2 cups raspberries (for topping)
    Optional: garnish with mint


  1. In a medium bowl, whisk together all the ingredients except the raspberries.
  2. Store the mixture in refrigerator overnight or for 2 hours until set.
  3. Add ½ cup of raspberries to each serving of chocolate chia pudding. Enjoy!

Extra tips:

  • Soy milk can be swapped out for another milk alternative or regular low-fat milk.
  • If fresh raspberries are not available, use an alternative berry or consider frozen berries. 
  • Add a few tablespoons of this pudding into your breakfast oatmeal for more fibre, protein and a chocolatey flavour.