Ulcerative ColitisUC and DietUC Cooking ClubChia-Seed Pudding

Chunky Monkey Chia-Seed Pudding

Chia seeds are considered a superfood for good reason: These little powerhouses have omega-3s, protein, fiber, calcium, and zinc!

Chunky Monkey Chia-Seed Pudding
Jamie Vespa, R.D.

Chia seeds are one of the richest plant sources of ALA (an omega-3 fatty acid), which helps fight the inflammation that comes with conditions like ulcerative colitis. Adding banana to the pudding provides prebiotic fiber, which promotes intestinal health. Get the scoop on how we developed our UC Cooking Club recipes!

Serving Size


Prep and Cook Time

Total Time

6 hr 10 min


  • 2 small ripe bananas, divided
  • 4 Tbsp. chia seeds
  • 1 Tbsp. pure maple syrup
  • 1 Tbsp. unsweetened cocoa powder
  • 1 cup unsweetened vanilla almond milk
  • 4 Tbsp. chopped walnuts
  • 2 Tbsp. cacao nibs

Nutrition Information

Per serving: 425 calories; 24g fat; 5g saturated fat; 0mg cholesterol; 97mg sodium; 50g carbohydrate; 15g fiber; 9g protein; 21g sugar; 266mg calcium; 4mg iron; 730mg potassium


Step 1Place one banana in a bowl and thoroughly mash with a fork. Transfer to a mason jar, and add chia seeds, maple syrup, cocoa powder, and almond milk. Cover with a lid and shake to combine. Let stand 5 minutes, uncover, and stir with spoon to break up any clumps. Cover and refrigerate overnight, or at least 6 hours.

Step 2Divide chia pudding evenly between each of two bowls. Slice remaining banana and divide between each serving. Garnish each with 2 Tbsp. chopped walnuts, and 1 Tbsp. cocoa nibs.

Jamie Vespa, R.D.

Jamie Vespa, R.D.

Jamie is a registered dietitian, nutrition and food journalist, and digital influencer who operates the health-centric food blog and social media accounts, Dishing Out Health. She's the former Assistant Nutrition Editor at Cooking Light magazine. Prior to that, Jamie worked as a Clinical Nutrition Specialist with a focus on counseling organ-transplant recipients at a hospital in Tampa. She completed both her undergraduate dietetics degree and graduate clinical nutrition degree at Florida State University. Jamie lives in Denver.

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