Stewed Apple Chia Seed Pudding
- itsjdieb
- Oct 7
- 5 min read
Let me just say this: if fall were a breakfast, this would be it. This is my Stewed Apple Chia Seed Pudding.
The real reason I came up with this recipe? -- my wedding this weekend! I wanted a recipe that I could rely on to keep me full and satisfied during the last weeks of wedding planning, but also to ensure a quality bowel movement on the day of my wedding... I wish I was kidding. As your favorite gut health dietitian, I'm here to give you the scoop on why you should be incorporating more stewed apples and chia seeds into your daily routine.
First off, chia seeds are a good source of soluble fiber, meaning they are the kind of fiber that creates a gel-like substance in your digestive tract, adds bulk to your stool, and keeps things moving along. Chia seeds are going to be one of the best sources of fiber, with one serving (2 tbsp) providing you with 10 grams of fiber. A reminder that the daily recommended intake for fiber is 25-28 grams for women and 30-38 grams for men. So, one serving of chia seeds is already helping you meet ⅓ of your daily fiber goal.
As for the stewed apples, I don't want you thinking that you can't just add raw chopped up apples onto your future chia seed puddings -- not at all. But, stewed apples provide us some extra health benefits that we should be aware of too. When you cook apples down, they release a compound called pectin, which is a type of soluble fiber (like chia seeds). Even though raw apples do contain pectin, cooking the apples down helps break down the cell walls of the apple, allowing for easier digestion and for our gut bacteria to access the pectin and digest it. Feeding our gut bacteria ensures it can work optimally, which will further help benefit our overall health and well being. Stewed apples are not only going to help your kitchen smell like fall, but ensure proper gut health!
Whether you enjoy it straight from the jar and bring it to work or school or build it fresh in a bowl. I've linked the jars in the picture above in case you need reliable jars that can help set you up for success. This recipe is enough for 3 days (3 meal prepped jars worth), that way you obtain the correct serving size of chia seeds, which is 2 tablespoons.
Just make sure to dress the recipe up with some toppings that you love. Feel free to add more than just the pumpkin seeds. You could add honey, more maple syrup, hemp seeds, extra fruit, whatever makes you happy. Let's get to the recipe.
Why You’ll Love This Stewed Apple Chia Seed Pudding
This pudding is everything you'll want in a make-ahead breakfast:
Light, but satisfying: thanks to the chia seeds and stewed apples for 12 grams of fiber this makes for a light but filling breakfast or snack.
Customizable: you can make it protein-packed with Greek yogurt or protein powder, or keep it light and plant-based, no need for extra protein if you want to enjoy a light snack.
Quick and easy: You mix it up in 20 minutes the night before, then wake up to a chilled, dreamy breakfast and only need to add your desired toppings.
Yields: 3 servings
Portion: 1 bowl (or jar/Tupperware)
Prep Time: 20 minutes
Total Time: overnight
This recipe is dairy free, gluten free, and vegan.
Ingredients:
Chia Pudding Base:
2 cups plant based milk of choice (I used soy)
1 tbsp maple syrup
6 tbsp chia seeds (0.375 cup)
½ tsp cinnamon
½ tsp apple pie spice (optional)
Pinch of ground ginger
Stewed Apples:
2 apples, diced
2 tbsp maple syrup
1 tsp cinnamon
1 tsp vanilla extract
Toppings:
Pumpkin seeds
Instructions:
1. Whisk the base: In a medium Tupperware, whisk together the milk, maple syrup, chia seeds, cinnamon, apple pie spice, and ginger. Mix thoroughly to prevent clumping. Optional addition to create the high protein recipe, add in vanilla protein powder of choice. Stir well. Let it sit for 10 minutes, then stir again to ensure even distribution.
2.Refrigerate: Cover and refrigerate for at least 4 hours or overnight. The pudding will thicken as the chia seeds absorb the liquid.
3. Cook apples: You can choose to make these the day you serve the chia seed pudding or the day you create the chia seed pudding - it will be meal prepped regardless. In a small saucepan, add in apples on medium-low heat. Add maple syrup, cinnamon, and vanilla extract. Stir until apples soften.
4. Serve & top: Take the chia seed pudding out of the fridge and distribute into separate jars or Tupperware. Add your toppings - stewed apples and pumpkin seeds. Enjoy!
Frequently Asked Questions:
Can I make this sugar-free?: Sure. It won't be as flavorful, but it is doable. Just leave out the maple syrup in both the stewed apples and chia seed pudding.
Can I use other spices besides cinnamon: Absolutely. Please feel free to make this recipe your own. You can use pumpkin spice, apple pie spice, cardamom, cloves.
What can I use instead of pumpkin seeds?You can skip them altogether or sub with almonds, pecans, walnuts, or sunflower seeds.
Can I make this with other plant based milks?: Yes! It’ll be richer and more indulgent. Feel free to use regular cow's milk as well.
How long can I store it?: This chia pudding will last up to 5 days in the fridge in an airtight jar. It’s great for meal prep. You can choose to add the toppings on the day you meal prep or add them right before eating to keep everything fresh and crunchy, up to you!
Recipe Notes:
How to make it high protein: Please feel free to enjoy the chia seed pudding with a protein powder of choice and/or Greek yogurt.
How to prep: Feel free to use the jars I used in my video or a bowl. Regardless, for the purpose of this recipe, we're using airtight round food containers.
Add more fiber: For a heartier meal, add extra fruit you love.
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