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Fresh Anti-Inflammatory Red White and Blue Berry Chia Pudding Cups

anti-inflammatory chia pudding cups - featured image
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A quick and easy healthy snack featuring creamy chia pudding layered with fresh red, white, and blue berries, perfect for nourishing and anti-inflammatory benefits.

Ingredients

Scale
  • 1/4 cup chia seeds (about 40g)
  • 1 cup unsweetened almond milk (240ml) or any milk of choice (dairy or plant-based)
  • 1/2 cup plain Greek yogurt, full-fat or low-fat (120g) or coconut yogurt for dairy-free
  • 1–2 tablespoons maple syrup or honey, adjust to taste
  • 1 teaspoon pure vanilla extract
  • Pinch of sea salt
  • 1/2 cup fresh strawberries, sliced (75g)
  • 1/2 cup fresh blueberries (75g)
  • 1/2 cup fresh raspberries (75g)
  • Optional: a few fresh mint leaves, chopped, for garnish
  • Optional extras: 1 tablespoon chia seeds for sprinkling on top
  • Optional extras: 1 tablespoon toasted coconut flakes

Instructions

  1. Mix the chia pudding base: In a mixing bowl, combine 1/4 cup chia seeds, 1 cup almond milk, 1/2 cup Greek yogurt, 1-2 tablespoons maple syrup, 1 teaspoon vanilla extract, and a pinch of sea salt. Whisk vigorously to break up any clumps until slightly runny but well blended.
  2. Let it soak: Cover the bowl and refrigerate for at least 4 hours or overnight to allow chia seeds to swell and create a thick, creamy pudding.
  3. Prepare the berries: Wash and slice strawberries, rinse blueberries and raspberries gently, and pat dry with paper towels.
  4. Layer the pudding cups: Spoon chia pudding into the bottom of jars or cups, add a layer of sliced strawberries (red), then another layer of pudding (white), followed by a layer of blueberries (blue). Repeat if jars are tall. Finish with raspberries on top or mixed with blueberries.
  5. Chill before serving: Let the layered cups chill for 30 minutes to meld flavors and firm up slightly (optional but recommended).
  6. Garnish and serve: Sprinkle with extra chia seeds or toasted coconut flakes and a few mint leaves for freshness.

Notes

Whisk the chia seeds and liquids well to avoid clumps. Use fresh ripe berries and pat dry to prevent watery pudding layers. Soak chia seeds overnight for best texture. Adjust sweetness with maple syrup, honey, or agave nectar. For dairy-free, use plant-based yogurt and milk. If pudding is too thick after soaking, stir in a splash of almond milk; if too thin, add more chia seeds and rest. Can freeze individual cups for up to a month; thaw overnight in fridge.

Nutrition

Keywords: chia pudding, healthy snack, anti-inflammatory, berry pudding, red white and blue berries, vegan, gluten-free, easy snack

Find it online: https://sagestirs.com/fresh-anti-inflammatory-red-white-and-blue-berry-chia-pudding-cups-recipe-perfect-for-easy-healthy-snacks/