Chia Seed & Mango Pudding

Name: Chia Seed & Mango Pudding
Prep time: 5 min
Yield: 2 servings
Cuisine: Fusion
Ingredients: 4 tbsp chia seeds; 250ml coconut milk (or oat milk); 1 ripe mango (peeled and diced); 1 tsp vanilla extract; 1 tsp honey or maple syrup (optional); Fresh mint leaves for garnishing

Naturally Sweet Treat

Children's Nutrition Gut Health & IBS PCOS (PMOS) Nutrition

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This silky chia pudding, layered with ripe mango, offers omega-3, fibre and natural sweetness, from AfN-registered nutritionist Harman Bajwa.

Prep5 min

Cook0 min

Serves2 servings

Nutrition per serving

442kcal

7gProtein

10gFibre

32gCarbs

34gFat

Nutritionist’s Note

With 10 g of fibre and a generous dose of ALA from the chia seeds, this pudding slows glucose absorption, making it a gentle option for clients with PCOS or anyone seeking stable blood‑sugar levels. The ripe mango adds vitamin C, potassium and natural sweetness, meaning you can omit added sugar without compromising flavour. Using coconut milk supplies medium‑chain triglycerides that are quickly oxidised for energy, while the optional oat‑milk version boosts calcium and reduces saturated fat for those watching lipid intake. I typically suggest this as a mid‑morning snack for children who need a nutrient‑dense treat or for clients looking to support gut health and satiety between meals.

Ingredients

4 tbsp chia seeds
250ml coconut milk (or oat milk)
1 ripe mango (peeled and diced)
1 tsp vanilla extract
1 tsp honey or maple syrup (optional)
Fresh mint leaves for garnishing

Method

Mix the chia seeds with the coconut milk and vanilla extract in a bowl. Stir well to prevent clumps.
Cover and refrigerate for at least 4 hours or overnight until the mixture has thickened to a pudding consistency.
Stir the pudding, then layer it in glasses with the fresh mango pieces.
Drizzle with honey if desired, garnish with mint and serve chilled.

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Storage

Store the plain chia pudding base in an airtight glass jar in the fridge for up to 5 days. Keep the diced mango in a separate container and layer just before serving to prevent the fruit from weeping and diluting the pudding. While the chia base alone can be frozen for up to 1 month (thaw overnight in the fridge and whisk well), this dish is best enjoyed fresh once assembled.

Tips

Give the chia and milk mixture a second vigorous stir around 10 to 15 minutes after the initial mix. Chia seeds tend to sink quickly, and this extra stir prevents stubborn clumps from forming at the bottom of the jar.
Purée half of the diced mango with a splash of fresh lime juice, then layer it alongside the solid mango chunks. The lime adds a vibrant acidity that cuts through the rich milk, and its vitamin C helps optimise plant-based iron absorption from the chia seeds.
If you want to minimise saturated fat, swap full-fat canned coconut milk for unsweetened fortified soya milk or hemp milk, both of which maintain a velvety texture while boosting protein.