Basic Chia Porridge Recipe

Chia seeds are packed full of protein. This recipe is the basic chia porridge – you can add more flavours, adding fruit, a spoonful of cacao or cocoa, a mashed banana or shredded coconut. Top with whatever takes your fancy. This needs to be prepared at least an hour in advance, but ideally the night before.


1 large portion

Nutritional information per serving:

  • 209 kcals
  • 13.9g fat
  • 7.8g net carbohydrates (of which 5.7g sugar, 7.5g is fibre)
  • 9.6g protein


  • 30g chia seeds
  • 125ml full fat milk (you can use coconut or almond milk if you prefer)
  • ½ tsp of sugar-free vanilla extract (optional)
  • Sprinkle of natural sweetener (such as xylitol or erythritol to taste)


1. Place the milk and chia seeds in a bowl or jug. Stir in the vanilla extract.

2. Leave to rest in the fridge for an hour or overnight. You can eat this hot or cold. I prefer hot so I gently warm in a pan until it is heated through, adding more milk if needed.

3. Finish with a sprinkle of sweetener and some nuts and berries.

Recipe taken from The Sugar Free Family Cookbook: Delicious, healthy recipes to help you and your children kick the sugar habit by Sarah Flower (£12.99, Robinson)

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