Tropical Mango Chia Pudding
Any time can be a great time for a tropical treat. If you’re looking for a snack or dessert that will give you all the vacation vibes – I’ve got the best Tropical Chia Mango Pudding recipe for you. Not only does this recipe taste amazing, but it has many health benefits as well.
This Tropical Chia Mango Pudding is optimal for breakfast or fueling a workout because of the combination of whole foods and energizing nutrients that it offers. Start your day off right – or fuel your body to be active – with this nutritious and filling option.
Chia seeds when soaked in liquid make a pudding-like consistency and take on the flavor of whatever they are mixed with. Soaking them in coconut milk gives them a delicious coconutty flavor and creamy texture.
Chia seeds are a nutritional powerhouse. They are rich in fiber plus they are a plant based protein source AND offer healthy fats in the form of alpha-linolenic acid (ALA). ALA is an Omega 3 fatty acid, which is helpful in heart health, brain health and for balancing cholesterol. Chia seeds also offer minerals like calcium, magnesium, iron and zinc – a really nice combination of nutrients for a vegan food. Calcium, vitamin D, zinc and iron can absolutely be obtained from a vegan diet but you’ll need to ensure you’re getting enough.
You can find coconut milk in a can; either full-fat or light, or in a carton. I used the reduced-fat canned version in this recipe because it gives a great creamy feel to the pudding, but here are some differences if you want to try other options:
- full-fat canned coconut milk: relatively high in saturated fat, may partially solidify in cool temperatures so be sure to thoroughly shake to combine before opening the can.
- light canned coconut milk: lower fat and saturated fat, less creamy taste and feel.
- carton coconut milk: much lower fat, add water to get a more “milk-like” consistency, often includes added sugars and preservatives, so make sure to read the label.
Alternative milks will work just fine to soak the chia seeds. To get the right pudding texture the seeds just need to have some liquid to absorb. Be sure when choosing non-dairy milk alternatives you check for added sugars and to see what vitamins and minerals are added in (fortified). Unsweetened is the way to go.
You can use any liquid that works for you including:
- soy milk: most similar in nutrition to cow’s milk: protein (6g/cup), vitamins, calcium and phosphorus.
- almond milk: much different than cow’s milk nutritionally: protein (1g/cup), 50% of daily vitamin E.
- oatmilk: contains some soluble fiber to help with digestion along with about half the protein (3g/cup) found in soy milk.
- cow’s milk: great nutritional value, includes protein, calcium, many other minerals and vitamins and is often fortified with vitamins A and D.
- juice or nectar: If you really want to amp up the fruity vibes you could soak the seeds in mango nectar, POG or other juices. Note to be aware of added sugars.
Mango offers plenty of fiber plus a collection of B-vitamins and antioxidants like vitamin C and beta-carotene. It is also a delicious and creamy addition to the coconutty pudding. The fiber can be helpful to support a healthy digestion and the vitamins and minerals are helpful to keep your immune system working well.
Using fresh mangoes is optimal but frozen would work just fine too and will give a nice cold and creamy texture. You can certainly swap out the mango for other fruits: papaya or pineapple to keep the island vibes or stone fruits like peaches, plums or nectarines when they are fresh. You could even substitute berries, you just may need to add some liquid to help them blend up well.
One way I like to mix up the textures and flavors is to add some toppings. Nuts, think macadamia nuts perhaps, will keep the tropical flavors going. But you could use any chopped up nuts. I like to top my tropical chia mango pudding with coconut flakes which lend a pina colada feel to this delightful pudding. You could also use cacao nibs or some granola for a good crunch factor.
These make-ahead so well for breakfast, snack or pre-post workout. If you meal prep, you can whip these up in minutes and have them for the rest of the week as a healthy yet sweet go-to.
If you like chia pudding, check out my fresh lemon tapioca recipe as well for another idea of healthy, delicious snacks and desserts.
Here are some other delicious options to try that also use chia seeds:
Tropical Mango Chia Pudding
- 1 cup canned reduced-fat coconut milk use full fat if desired
- 4 tablespoons chia seeds
- 2 cups fresh chopped mango use frozen if desired
- 1 tablespoons unsweetened shredded coconut flakes
- In a medium mixing bowl, whisk together the coconut milk and the chia seeds. Cover the mixture and refrigerate for 30 minutes.
- Meanwhile, place the mango in a blender or food processor and blend it until smooth. Store the fruit filling in the refrigerator.
- After 30 minutes, stir the chia pudding so it has an even consistency. Chill it for at least 30 more minutes, or an hour total, or overnight instead before assembling.
Assemble the parfaits
- Using small glass cups or mini mason jars, place 2-3 tablespoons of the mango puree in the bottom of each. Layer 1/4-1/3 cup chia seed coconut mixture on top of the mango then top with another 2-3 tablespoons mango puree. Continue layering the mixture as desired.
- Garnish with coconut flakes and serve cold. Will store in the refrigerator for up to 7 days.
Ginger Hultin,MS, RD, CSO
Thanks for visiting! If you’re like me: obsessed with eating, wine, going out and traveling, you’re in the right place. Champagne Nutrition® LLC is a Registered Dietitian-run concierge virtual practice helping clients look and feel better. On this blog, you’ll ﬁnd cocktails, mocktails, and plant-based recipes that are easy to make quickly at home and pack for leftovers on your adventures.