Pecan Raspberry Chia Pudding

Omega 3's!

Want to get your omega 3's in today? This chia + pecan recipe will get you there!

Gotta run to work in the morning? Or feeling that midafternoon hunger pain? Yep, me too. As a medical student and research fellow, I know how those long hours can be, and nothing distracts me from my work more than being hungry! If this pecan chia seed pudding doesn't knock out the between-lunch-and-dinner hunger, nothing will.

Chia seeds are choc full of omega 3's (heart health!), fiber, protein, & calcium! That means if you're a plantbased or nondairy diner, these will help you meet  your daily calcium goal (there are better sources of calcium than milk -- also spinach!). Pecans are also full of healthy fats, fiber, protein, but also have plentiful antioxidants.


Serves 2

The ratio of chia seed to liquid is about 1:6. That means for every 1 tablespoon of chia, you add 6 tablespoons of water.

  • 1/3 C chia seeds
  • 2 C plant milk (almond, coconut, hemp, oat)*
  • 1/2 tsp vanilla
  • 1/2 TB + 1  TB maple syrup (split)
  • 1/3 cup pecans, chopped
  • 1 TB coconut oil
  • dash salt
  • Can also add 1/8 tsp coconut extract for a different flavor

*I use unsweetened vanilla almond milk, gives it some extra flavor. I always recommend using unsweetened milks, as that added sugar is unnecessary and refined sugar just like in candy!


  1. Preheat oven to 350.
  2. Mix chia and milk and let sit on counter for about 15 minutes, stirring a few times with a whisk or fork break up clumps of seeds. If you want it to absorb fully, let sit in refrigerataor for up to 4 hours or overnight.
  3. Mix chopped pecans with melted coconut oil, 1/2 TB maple syrup, and salt. 
  4. Pour pecans onto baking tray and toast for about 8 minutes or until browned. Note: this varies a great deal with each oven, so keep a close eye!
  5. To chia seed pudding, add in vanilla and 1 TB maple syrup (optional). Top with pecans and fruit of choice.