Move over bircher muesli, chia pudding is my new 5-2 fast diet “thing”. A no fuss meal that’s very easy to prepare. Almost no effort required. Just measure three simple ingredients – chia seeds, flavoured Greek yoghurt and low fat milk into a mini mason jar. Stir, tightly screw on the lid and shake. Refrigerate. Overnight the ingredients transform into a creamy and delicious pudding, it’s texture reminiscent perhaps of old fashioned sago or tapioca.
From a 5-2 fast day perspective this overnight chia pudding is brilliantly satiating. At just under 200 calories for a full 175ml mason jar serve, its what I try to eat mid morning on those difficult fast days when no amount of distraction seems to keep the hunger pangs at bay. I love the endless possible variations that can be achieved by simply varying the flavour of yoghurt used. In summer my jar is adorned by a fantastic array of fresh sliced seasonal fruit, in the depths of winter I raid my baking supplies for dried fruits and nuts, and sometimes perhaps cacao nibs.
Overnight Yoghurt Chia Seed Pudding In A Jar
Serves 1 (192 calories per serve)
1/3 cup no fat Greek yoghurt (plain or flavored)(I used strawberry) (80 calories)
1/3 cup low fat milk (34 calories)
3 teaspoons chia seeds (60 calories)
1 teaspoon each dried cranberries and coconut flakes (or fruit and nut mix of choice, fresh or dried) (18 calories)
STIR yoghurt, milk and chia seeds together in a 175ml capacity mason or jam jar.
REPLACE lid and shake well. Refrigerate for 4 hours or overnight.
WHEN ready to serve, scatter over cranberries and coconut flakes or your favourite combination of fresh or dried fruit and nuts.
The Paddington Foodie 
Hi I have just made your chocolate cupcakes for the first time and they are fantastic, delicious and sooo easy. Thank you- will definitely make them again- like tomorrow……
We love those cupcakes too. That same recipe was used to make the chocolate layer cake I posted just last week. Delicious with jam, cream and ganache. So glad to hear you enjoyed them so much.
This is so perfect for me right now! I’ve been eating/fasting like this for a few weeks now. Not only am I losing weight, but my energy levels are way up… Great post!!
Bravo Stephane and thank you! Isn’t it great that we can fast for just two days, feast for the rest of the week and feel fabulous. I have noticed that I’m not very hungry on a feast day following a fast. Mind over matter I guess. And yes the increase in energy levels is amazing.
Wow – I love this idea!! So simple and such an omega 3 and protein hit!
I love this too. It’s a no brainer really. Who would have thought yoghurt and chia seeds would transform into something so delicious.
I think I should received the award for ‘Not Reading the Recipe Correctly’, and it’s such a simple one too. I can tell you that one-third of a cup of chia seeds is w-a-y to much and just yoghurt and no milk makes a very interesting mixture. But it still tasted good and I will definitely be trying this again, correctly next time.
I am just trying to picture in my mind what 1/3 cup chia mixed with yoghurt would look like. Quite solid I would imagine – like an energy gel. I do make energy gels using chia and pureed berries for my serious swimmer daughter. When set I roll teaspoons of the mixture into balls and store them in the fridge. You might be onto something Carmen. But I do hope you give the chia pudding another go.