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Overnight Chia Pudding effortlessly soaks chia seeds in the very same creamy, dairy-free milk (with a little-something-special added) that you’ll enjoy come breakfast-time, for better digestion and nutrition!
Soaking chia seeds makes them more digestible, more nutritious and probiotic!
Overnight Chia Pudding is Paleo, Vegan, GAPS and Keto friendly.
Most people don’t know that chia seeds are high in phytic acid (and lectins). This recipe provides an easy solution, that reaps a great reward!
Overnight oats are currently popular because the work is done the night before and yields a ready-to-go breakfast.
If we’re already letting something sit out overnight, why not soak that porridge in the right medium to reduce phytic acid? So easy!
(Read more here about which seeds need to be soaked and why.)
Jump to RecipeWhat does soaked mean?
I talk a lot more about soaking seeds here, but in short, we use an acidic or probiotic medium to soak seeds. This pH change lets the seeds know it’s time to begin the germination process.
Many modern people soak their oats or chia seeds in plain liquids because they don’t yet know that by adding a small amount of acidic or probiotic liquid they render their food more edible.
Former cultures knew this rule of predigestion, and the same concept is why many native cultures fermented certain foods.
The reason soaked nuts and seeds digest better is the same reason they’re more nutritious after being soaked: The dormant seeds or nuts have been awakened! The defense mechanisms (the phytic acid that protects a plant) convert; the plant sprouts. It was asleep, but now it’s a living thing with more nutrition! You don’t have to see the sprout. Enzymatically the seed or nut has changed.
Your body can now break it down easily and utilize its nutrients.
What is phytic acid?
What is phytic acid? Phytic acid is a naturally occurring plant compound that interferes with mineral absorption, so it makes our foods less nutritious.
Soaking is a first stage of fermentation that reduces phytic acid.
Phytic acid reduction is important for digestion, absorption of nutrients and thyroid function. (source)
Chia seed nutrition
Once soaked, chia seeds are more the super-food they’re touted to be: high in complex carbohydrates, fiber, protein, minerals and good fats. Chia seeds even contain antioxidant and anti-inflammatory plant compounds.
(Chia seeds are not for everyone. If you have leaky gut or autoimmune issues, seeds and nuts may be inflammatory to your body.)
Fiber, carbs and Keto, prebiotics and probiotics
If you just look at the carbs by grams in chia seeds, they seem high, which is fine and great for those who want their energy from complex carbs. But why are chia seeds a safe Keto seed? Chia seeds are actually 86% fiber. (source) Here’s the breakdown for 1 ounce of chia seeds:
- 12.4 carb grams
- 10.7 fiber grams
- 1.7 net carbs
The fiber in chia seeds is mostly insoluble. Chia seeds help move the bowels, cause beneficial (prebiotic) fermentation in the gut and can contribute to the production of ketones. (source) In short, chia seeds can help to create a more diverse and robust gut microbiome.
Overnight Chia Porridge capitalizes on the prebiotic nature of chia seeds by also adding probiotics. This breakfast or snack ends up being a wonderful source of both, with the potential for improved colon health.
How much to make … and what to add
You can double this recipe, which is what I’ve been doing! That way my always-hungry-family has a ready-to-go and easy snack that’s high in nutrition and low in sweetener. High in protein and complex carbs!
- Vegan and Paleo: Add chocolate chips, freeze-dried berries or dried fruits. Add sprouted nuts or seeds.
- Paleo: Add Collagen (find it here).
You can leave the porridge out overnight in jars or in one big ceramic bowl, covered. Once the porridge is soaked, you can simply garnish with berries, or stir in various options I list below.
Overnight Chia Pudding {soaked for better digestion and nutrition; dairy-free; probiotics}
Equipment
- glass or ceramic bowl
Ingredients
- 2 cups homemade nut/seed milk see recipe below in Recipe Notes, or coconut milk; or use raw or cultured milk if you prefer/can have dairy (for Keto, use low carb nuts or seeds to make your milk, such as pecans, walnuts or macadamia nuts, or use heavy cream) Option B: You may also use non-dairy (or dairy) yogurt; just dilute it with water to the consistency of milk, and then you can omit the whey ingredient.
- ⅔ cup chia seeds
- 1 Tablespoon non-dairy whey* (see how below); or pickling brine (choose any liquid food source of probiotics with a mild flavor, sauerkraut juice will even work; but nothing spicy or with garlic, obviously)
- optional add-ins up to 2 Tablespoons preferred sweetener, such as maple syrup or honey, berries or dates, protein powder; For Keto, Low Carb and Paleo: collagen
Instructions
- In medium size ceramic or glass bowl combine 2 cups milk of choice with ⅔ cup chia seeds and whey (or kraut juice). Stir well.
- Allow to sit 15 minutes, stirring every couple of minutes in the beginning to keep seeds from sinking and clumping before they expand. If you want individual portions, transfer porridge to ball jars and cover with lids. Otherwise, loosely cover mixing bowl.
- Leave in warm location overnight, or up to 24 hours.
- Flavor to serve: For Paleo and Vegan, add up to 2 Tablespoons maple syrup, if desired. For GAPS and Paleo, honey. For Keto, use stevia or monk fruit sweetener to sweeten. Add any other mix-ins desired (berries, chopped dates [not for Keto], protein powder. NOTE: If you add protein powder, it is often *already sweetened*, so you won't likely need any additional sweetener added to your porridge.
- Transfer to fridge, where seeds will continue to reduce in phytic acid (and probiotics will increase). Porridge keeps well 4 to 5 days.
Emily @ Recipes to Nourish says
Yum, yum, yum!!! I would love some with berries on top just like that! We’re having beautiful spring weather here too …. Tiny love jumped out of the car today when we got home and said in the sweetest little voice, “I looooovvvvvveeeee spring because it’s pretty outside, the birds are chirping and flowers are starting to open.” My thoughts exactly. I love this time of the year!
Megan Stevens says
Yeeess!! Just when we need it most, even children! What joy, the seasons. And the fermentation in this porridge is similar, with the seeds becoming more alive, more digestible from the microbial activation that fermentation causes! 🙂 Happy early spring, Emily! 🙂
Deana says
Non-dairy whey is continually repeated in article and comments. I used the ACV as alternative when I made it the first time and it worked fine since I didn’t have the other acidic mediums then. Now trying again and I have raw milk yogurt whey. Can I use that? And if so how much for this recipe?
Megan says
Hi Deana, you can definitely use the same amount of raw dairy whey as you would non-dairy whey, according to the recipe, one Tablespoon. I’m glad you had good success with ACV your first time making the recipe. 🙂
Tessa@ Tessa the Domestic Diva says
genius!! I never even thought a dairy free whey was possible!! Looks completely amazing!
Megan Stevens says
Yay! xo!
Megan Stevens says
I thought this was a helpful question from a reader via email: “I have been soaking and using chia seeds lately so really appreciate the recipe. I have been wondering though since chia seeds aren’t soaked and the water drained off, like in making “crispy nuts”, how is the phytic acid removed?”
Answer: Great question. The transformation is different. With soaking in saltwater, we pour off the water (and some minerals) that contains antinutrients, thus reducing the phytic acid, AND the raw seed or nut converts to a living plant enzymatically (the germination process), which enhances native phytase activity. With probiotic fermentation, (as in the overnight chia seed porridge recipe here) phytic acid is reduced, but not into soaking water. Rather it is solely due to the microbial activation of already present phytase enzymes, reducing the number of phosphate groups in the plant. Fewer phosphate groups mean better absorption of zinc, calcium and iron. Also fermentation produces certain acids that actually boost the absorption of certain
minerals! Soaking is great (with salt water), but probiotic soaking fermentation is the best; (included in this category is the sourdough process).
Jean says
Love me some chia pudding, especially as an afternoon snack. It’s so filling and nutritious!
Megan Stevens says
Yes, it’s a main snack here, for sure.
Joni Jessica says
Love this post! So much good info here 🙂
Megan Stevens says
Thanks, Joni!
linda spiker says
Yum! I love chia pudding. I have never tried it with collagen though, great idea!
Megan Stevens says
O good!
Yvonne Janowski says
Love chia pudding! Great for a quick breakfast or snack.
Megan Stevens says
So true!
Amy McWilliams says
So are you wasting the nondairy yogurt when you leave it out at night?
Megan Stevens says
Hi Amy, no. By nature, a ferment is happy at room temperature. If anything, it will increase in probiotics. It is not wasted. It becomes Greek yogurt or yogurt “cheese”, but non-dairy versions.
Lindsey Dietz says
What a beautiful recipe! And I love those plump berries on top!
Megan Stevens says
Thanks, Lindsey. We really love berries, especially in winter to get us through the long, dark hours! 😉
Mickie says
For fermentation can one use kombucha?
Monique Cormack says
Megan, I love the idea of adding whey to my chia seeds so much and can’t believe I haven’t tried it before! This is awesome.
Megan Stevens says
Yay, Monique. I hope you get to do it!
Leslie-Anne says
I’d never considered soaking chia seeds! Using whey is such a good idea.
Megan Stevens says
Thank you!
Christina Nesbitt Shoemaker says
I really need to use chia seeds more often! This looks delicious! Healthy and yummy!
Megan Stevens says
They’re so satisfying and convenient!
Kari says
If I use sauerkraut juice, will it impact the flavor?
Megan Stevens says
Possibly, depending on how much you use and how strong the other flavors are. This recipe is slightly sweet, so it’s more of an issue and better to use non-dairy whey.
Allie says
We make this and love it! I’m wondering if it would freeze well post-fermenting? I’m wanting to prepare easy bkfsts for after baby arrives. Any idea?
Megan Stevens says
Hi Allie, so glad!! No, I don’t think it will freeze well. The probiotics may not survive, and there will be a watery-quality; the texture won’t do well…is my thought. 😉 I think you may do better with high-protein baked goods in the freezer. 🙂
Danielle Esposti says
This looks so delicious and it’s so EASY. I need to get better with my breakfast routine, so perfect timing with this recipe 😀
Tatiana Shifruk says
Beautiful breakfast idea. I wonder if i can make my kids to love this too! 🙂
Benita Chantelle says
This is great, perfect for breakfast!
Amy says
Megan,
Can water kefir be used for this recipe?
Megan says
Yes Amy! 🙂
Mariana says
Hi Megan,
Thanks for sharing this. Quick question, if the soaked chia seeds cannot be drained, aren’t we consuming the phytic acid contained in the soaking liquid when we eat the porridge?
Thanks!
Megan says
Hi Mariana, great question. Nope. The phytic acid is neutralized within the seed. It doesn’t go out into the soaking water. The seed transforms due to the acidic medium. 🙂
Sarah says
What are other suggestions to replace non-dairy whey in this recipe?
Megan says
Hi Sarah, what can’t you eat? Can you not have dairy or non-dairy whey? You need an acidic medium. Probiotics stirred into your milk would work if kept warm. A small amount of apple cider vinegar would work as well.
Lisa says
Would it work to use Greek yogurt instead of the whey?
Megan says
Hi Lisa, yes! You can use good quality probiotic Greek yogurt in place of the milk actually. You’ll need more than the amount of whey designated in the recipe because whey is more concentrated in probiotics than the yogurt. But you can sub 1 cup or more of the milk with your yogurt. 🙂
Jennifer says
Thanks for your Lectin-free AND Low Histamine Food List! I see chia is not on there… and this recipe is made with forbidden fermented foods like yogurt and sourdough… can chia be added to the list if the seeds are soaked in just coconut or oat milk overnight instead? Or… any way ya slice it, chia is a no-go for me? Thx!!!
Megan says
Hi Jennifer, I appreciate your comments and question, but I’m not sure I fully understand. Do I understand correctly that you can not have fermented foods, but you are looking for a way to pre-digest chia seeds so you can still enjoy chia porridge? If so, the way would be to soak overnight with a bit of apple cider vinegar or whey in your coconut milk, and then cook the porridge (gently simmer for a few minutes); this will kill the probiotics in the ACV or whey (so sad) but it will protect your gut if you’re suffering from SIBO or another similar condition that has you off probiotics for now. Thus the chia would be pre-digested. But still, do remember chia as a seed that your body may or may not like right now.
Jill says
Can I soak chia seeds in Stonyfield plain yogurt ? Left out on countertop over night or up to 24 hours?
Megan says
Yes, Jill, that will work! 🙂
Kerryanne says
Hi Megan,
I have ground a whole lot of seeds (chia, flax and sesame) and keep it in my freezer to add to my oats every morning. None of it was soaked. Now that I see it’s important to soak it, could I add it to my organic yogurt for 24 hours or more before adding to my oats porridge?
Lovely Website!!
Kerryanne
Megan says
Hi Kerryanne, thank you! Yes, you can do that, perfect!! 🙂
Crystal Kolke says
I am new to your fabulous website and this was my first recipe. I made it the first time forgetting the sauerkraut juice – I was so disappointed. I remembered the second time! I even made my own hemp milk; my first time making a seed milk. So wonderful; I’m now addicted to making my own milks. I’ve been GFDF for several years and this is a wonderful addition to my list of favorite recipes. I have a few questions. What is the reason to add the sauerkraut juice? I assume it helps aid the seed to make it more digestible, but not sure you mentioned that specifically. I found a great raw organic sauerkraut that is so delicious. Second, the recipe seems to indicate you mix in the berries before you leave it over night. Hum. I was hoping you would clarify that. I didn’t add the berries until the morning when I made my bowl with granola, berries, and some nuts atop. I love the crunch over the porridge! Thanks so much for sharing this recipe.
Megan says
Hi Crystal, thanks for your comments and questions and so happy to have you here! 🙂 The sauerkraut juice is an easy, non-dairy way of inoculating the chia porridge with probiotics that reduce the antinutrients in chia seeds, yes: making them more digestible, gentle and nutritious. I clarified in the recipe above about the berries, so thank you for asking about that: Add the berries in the morning. You’re welcome, and I’m glad you’re enjoying the recipe and website! 🙂
Paddy says
Hi Megan, thank you for the advice on preparing chia seeds to get rid of phytic acid before consumption. I had no idea!
I soak my chia seeds in water for an hour before eating breakfast so they are already expanded before they enter my gut. I also add coconut kefir yogurt and a tsp of organic apple cider vinegar to the soaked chia seeds.
So I get this right, should I instead, add the un soaked chia seeds to my coconut kefir yogurt and apple cider vinegar (forget soaking in water) and leave at room temperature overnight before consuming? Will this cause them to expand’as well as get rid of the phytic acid?
Megan says
Hi, Paddy, yes, that’s right! 🙂
Haily Alexander says
It would help to tell us how many servings each recipe has. Thanks
Megan says
That information is listed at the top of the recipe, top left of the recipe card. It states, “2 servings”.
Annie says
I am wondering if Kombucha is a suitable fermented liquid to use in this recipe ?
Thanks !!
Megan says
Hi Annie, yes! With longer ferments kombucha doesn’t work as well, but for a quick overnight aid to digestion, a good strong, thriving kombucha with high probiotic count will work.
Emma says
What proportion of chia seeds would you recommend whereby one could use up two full batches of your homemade hemp milk (thus 6 cups) for this recipe? Also, could you provide the serving size specific to the nutrition information you provide? Thank you!
Naya B says
Hello,
Firstly I would like to thank you for your wonderful recipe and secondly I would like to ask if I can use apple cider vinegar since I cannot find any of your suggestions where I currently live. Thank you for your time!!
Megan says
Hi Naya, thank you for your sweet message. You can indeed use ACV, but the downside is that it doesn’t get rinsed off and so will flavor the porridge. But you can definitely use it, if you like the flavor, and because it’s so strong, you could reduce it down to 2 teaspoons. If you add berries and sweetener, the ACV will probably be fine flavor-wise. We can also brainstorm other probiotic food sources that you can access that would taste better with chia porridge. For example, kombucha could work.
Giselle Huber says
Hi- Very happy for your wonderful information. Would it be possible to use the ‘whey’ drained from the “Good Culture” brand of 4% whole milk cottage cheese? There are very few additives, only celtic sea salt and the lactobacillus paracasei. It does contain pasturized milk. It states that it contains “live and active cultures”.
Thank you!
Megan says
Hi Giselle, somehow I missed your question until now; I apologize! Yes, as long as the whey is probiotic, it will work! 🙂 Sounds like a good bet!
Catriona Howell says
Came across this site, fantastic and so insightful, thank you! I came across this recipe and had a couple of questions! Can you use a liquid probiotic and just add it to the mix and if so, how much? Also, I use coconut yogurt that has a probiotic added, can’t I just mix that in with the chia seeds and milk? Why do you need to ‘drain’ the yogurt first? Thank you!
Megan says
Hi Catriona, you’re welcome, and I’m glad the site is helpful! 🙂 Yes, you can use probiotic liquid. I don’t know its potency (what product you have), so it’s hard to say how much, likely one dose. Yes, you can just use coconut yogurt, but the whey is what’s concentrated with probiotics, so you’ll need to add more yogurt than 1 Tablespoon. You can sub some of the milk in the recipe with probiotic yogurt, about 1/2 cup minimum for the best results. Hope that fully clarifies! 🙂
Haley says
What is the minimum time you would need to soak chia seeds to be more digestible? Would an hour or two be ok? Also, would ascorbic acid(vitamin C) be an acceptable acid to mix in water to help this process along?
Megan says
Hi Haley, 2 hours is the minimum amount of soak time for chia seeds. From what I’ve read, you can use ascorbic acid. The ratio would be 1/2 to 1 teaspoon for every quart of soaking water. So with chia seeds, you’d likely need a lot less water, but it gives a ratio. Therefore, for 1 cup of soaking water, you’d use 1/8 to 1/4 teaspoon vitamin C powder.
Bethany says
Hi Megan! Would lemon juice work in this recipe, or do you really need the probiotics?
Thanks for this recipe and your work in educating us about nutrition!
Megan says
Hi Bethany, yes, you can use lemon juice. This is a great option for pre-digesting the seeds. It won’t yield a probiotic meal, but that’s okay. Happy to help! 🙂
James Millen says
Hi Megan. Thank you for this wonderful recipe. Leading on from Bethany’s comment, I am lactose intolerant and dairy free.
If I were to use your recipe, but instead of using whey, I use some fresh lemon juice instead (for example, a tbsp), would it still be a nutritious and easily digestable chia pudding?
Megan says
Hi James, yes, that’s a wonderful approach and will work great. 🙂
James Millen says
Thank you for your fast response Megan! I will start making your recipe with some homemade cashew milk, chia seeds and some lemon juice and very much looking forward to eating it. Do you think putting the lemon juice in with the chia seeds and nut milk will make it taste slightly sour?
Also, I have read multiple recipes recommending to place the chia pudding straight into the refrigerator after everything has been mixed in well. However, I am anxious that putting the chia pudding in a cold refrigerator may interfere with the germination process that makes the chia seeds more digestible and reduces the phytic acid. What would you recommend? Can you mix in nut milk, chia seeds and lemon juice and leave at room temperature over night, or should it be put into the fridge? And if so, will it have a negative effect on improving the digestion of the chia pudding?
Megan says
Happy to help! The lemon juice I think will be nice, especially if you lightly sweeten the porridge. Possible a little tangy tasting, like a mild cheese, but hopefully not sour. You can let me know, if you like. I typically also like to leave this kind of recipe out on the counter for up to 4 hours to boost the action and get it headed in the right direction, and then put it in fridge after that. Even 30 minutes at room temp would be good, if you make this at night and need to go to bed.
James says
Hi Megan! I have been making the chia seed pudding with homemade cashew milk and lemon as we discussed and it has turned out a treat! It is so good that I can prepare it ahead and then have a healthy and nutritious breakfast meal to have on the go throughout the week. Interestingly, I add the juice of a well-sized lemon wedge into the pudding to help pre-digest it but I do not taste any lemon/sour/acidic flavour from the pudding (I assume it is hidden by the cashews, cinnamon, maple syrup etc.). Definitely no trace of a blue cheese! Thank you for answering my questions and hopefully in the New Year I will have saved up enough me to buy a yoghurt maker and probiotic capsules so I can start properly fermenting the chia pudding 🙂
Megan says
This is great news, James! Thanks so much for reporting back about no weird taste from adding in the lemon juice. 🙂 Yes, sounds like you definitely have a healthy treat even without the probiotics. 🙂 Sounds delicious, too!
Tyra says
I really like this! I’m glad I found it! Question though. Is it okay to put some organic unsweetened cocoa in?
Megan says
Great, Tyra! Sure, you could do that, sounds yummy. Typically, I prefer to heat cocoa first, because it makes the flavor bloom. But the overnight ferment might aid this. To do it, whisk it into a small portion of your liquid first, then add the other ingredients, so all the powder is smoothly incorporated. I’d use 1 tablespoon cocoa to start, and then increase a little if you like a stronger cocoa flavor.
Brooke Hammond says
I’m trying to strain cashew yogurt using a coffee filter sitting in a mesh strainer, but the whey isn’t straining through the filter. I’ve waited hours and there’s no sign of anything straining. What am I doing wrong?
Megan says
Hi Brooke, I can’t say for sure without seeing your yogurt product, which may in fact be very thick, but the whey straining process is an overnight process, so it takes more than a few hours — more like 10 to 12.
Sarah says
I am loving the lessons learned here!!! And this recipe is just what I need for mornings! Question though….. how quickly do you need to use the homemade whey? Can it be made ahead of time and stored?
Megan says
Great, Sarah! 🙂 Yes, it can be made and stored covered in the fridge. It’s probably good for about a week.