Chia seed pudding can be a great, low-carb breakfast option. For people with diabetes or who at risk for developing diabetes, controlling your blood sugar level by limiting your carbohydrate intake is essential to prevent heart complications, explains Meaghan Butler, RD, a registered dietitian at Adventist HealthCare White Oak Medical Center.

Meaghan Butler, RD, registered dietitian at Washington Adventist Hospital.

Chia seeds are also rich in omega-3 fatty acids, the heart-protective fats that help to reduce inflammation in the body, and are a great source of fiber. This pudding can be made ahead and chilled in the refrigerator overnight, making it an easy grab and go breakfast!



  • 2 whole very ripe bananas
  • 1-½ cup low fat milk
  • ½ cups creamy natural peanut butter
  • 3 tablespoons chia seeds


In a blender, puree the banana, milk and peanut butter. Transfer the mixture to a medium bowl and stir in the chia seeds. Cover with plastic wrap and chill in the refrigerator for 4 hours or overnight.

Stir the mixture before serving. Can be stored in an airtight container refrigerated for up to 1 week.


  • Calories: 325
  • Carbs: 25 g
  • Fat: 21 g
  • Protein: 11 g
  • Sodium: 51 g
  • Sugar: 8 g

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