Chia Seed Pudding Chia Seed Pudding

Use this recipe as a base and mix it up with Skratch hydration or recovery!

Chia seeds are a great way to pack a ton of nutrients into a snack, pre-workout, or recovery meal. Don't be fooled by their size—these tiny seeds pack a powerful nutritional punch!

A one-ounce (28 grams or about 1/8 cup) serving of chia seeds contains:

  • Fiber: 11 grams

  • Protein: 4 grams

  • Fat: 9 grams (5 of which are omega-3s)

  • Calcium: 18% of the RDI

  • Manganese: 30% of the RDI

  • Magnesium: 30% of the RDI

  • Phosphorus: 27% of the RDI

  • They also contain a decent amount of zinc, vitamin B3 (niacin), potassium, vitamin B1 (thiamine) and vitamin B2.

Additionally, chia seeds are packed with antioxidants, protein, and fiber. Are you convinced you should start incorporating them into your diet yet?


An easy way to incorporate these mighty little seeds into your diet is by sprouting them in liquid and making “Chia Seed Pudding.” When they sprout, they plump up into a semi-gelatinous form and become easier to chew.

Base Recipe:

  • 1 cup milk or milk alternative

  • 1/4 cup chia seeds


  1. Whisk chia seeds and milk together in bowl or resealable container. (This is also when you would add your choice of Skratch Drink Mix, see “Mix it up” below for suggestions.)

  2. Let stand for 5 minutes.

  3. Whisk or shake until chia clumps are separated.

  4. Cover and refrigerate for at least 4 hours or overnight until a gel consistency is achieved.

  5. Gently stir in any additional purees or fruit (see “Mix it up”).

  6. Transfer to serving glass and enjoy!

Mix it up!

Ideas for add-ins and additions to your basic Chia Seed Pudding:

  • Skratch Sport Hydration Drink Mix - During step 1, add 1 to 2 scoops per 1 cup of liquid (depending on how sweet you’d like it).

  • Skratch Sport Recovery Drink Mix - 2 scoops per 1 cup liquid (for 1 serving of recovery). Shake the Recovery Mix and milk in a Nalgene or other liquid mixing vessel to make sure there are no clumps.

  • Pureed Fruits - To amp up the fruit flavor, try putting a complimentary-flavored fruit to your Drink Mix in a blender, blend until a smooth puree, and add to your sprouted pudding at step 5.

  • Turmeric - Add turmeric for its natural anti-inflammatory properties.

Flavors Pictured: