Chia seed pudding is an easy and healthy breakfast

This is a super simple and adaptable recipe for overnight chia seed pudding (vegan and gluten free). It’s a two ingredient recipe for that you can make in under 10 seconds. Simply mix it before bed, pop it in the fridge, and enjoy your tasty breakfast the next morning! Plus, you can make this chai seed pudding with any type of milk – regular, almond, soy, coconut, hemp, hazelnut…the milk world is your oyster!

If you’re anything like me, there will be times when you’re too tired to think about breakfast the night before or first thing in the morning. One of the lazier breakfasts recipes I’ll make for us is a chia seed pudding.

Right before we retire to the bedroom, I will spoon some chia seeds into a jar, top it up with almond milk, and then pop it into the fridge. Then it sits in the refrigerator overnight.

Voila! By the time morning arrives, a magical chia seed breakfast pudding is ready to be served. We just need to add our favorite toppings.

Chia seed pudding is easy to make with the simple ratio in the recipe

This chia pudding recipe is both simple and adaptable, so it makes an easy breakfast.

The most important part of making chia seed is getting the chia seed to milk ratio correct. Once you have that ratio down, you can experiment and make your own chia seed pudding with different milks and different toppings.

Use your favorite type of milk for this chia pudding recipe

What kind of milk is best for chia seed pudding? I often make chia pudding with almond milk, but this chia seed pudding generally also works with any milk. You can make chia pudding with your choice of milk:

  • almond (my favorite)
  • regular dairy milk
  • oat milk
  • soy milk
  • coconut milk
  • hemp milk
  • hazelnut milk

We also mix the milks sometimes, depending on what we have left in our fridge too (it’s a great way to use up the last bit of milk in the jug).

You should keep in mind the type and brand of milk that you use may also naturally add some sweetness to the chia seed pudding. Some milk alternatives come sweetened already, while others sometimes are more naturally sweet.

Serve chia seed pudding with a handful of berries, nuts and seeds for a healthy breakfast

As summer is coming to a close, we’re getting the last few handfuls of juicy berries here. So I’ve topped the chia pudding pots in the photos with said berries. You can always top chia seed pudding with other fruits, nuts, or seeds.

If we are low on fresh fruit, we’ve also topped our chia pots with honey granola, which offers more of a delicious crunch instead! This offers some variety from the typical yogurt and granola, plus you get the added nutrients from the chia seeds.

I sweeten chia pudding with a bit of maple syrup sometimes, but often we just have it plain without any sweetener. Honey and agave syrup also work well as sweeteners.

Here’s also a keto sugar free maple syrup made with monkfruit.

Now you know what kind of milk to use for chia pudding, and what toppings to use, here is the crucial part of the chia seed pudding recipe.

Super Secret Chia Seed Pudding Ratio:

1/4 cup (4 tablespoons) chia seeds: 1 cup milk (or milk alternative)

It’s quick, it’s simple, and now that you know the super secret ratio of chia seeds to milk, I’m hoping this chia seed pudding gets added to your morning breakfast routine.

But don’t skip away so quickly!

Even armed with that perfect chia seed ratio, you still need to follow the steps in the recipe correctly. No one likes clumpy chia pots.

Chia seed pudding is a healthy make ahead and grab and go breakfast idea

This healthy breakfast also keeps in the fridge for several days, so you can make a batch of chia seed pudding at a time.

The best way is to make the chia pudding in advance is to do it in a big bowl. In the morning, give it a very good stir to break apart any clumps.

Once the pudding is a good consistency, then portion it out into the individual pots for the next several days.

Here are a few jars that would hold this chia seed pudding for a quick grab and go recipe.

Babymoov Leak Proof Storage Bowls | BPA Free Containers With LidsOXO Good Grips 1 Cup Smart Seal Leakproof Glass Round Food Storage ContainerPreserve Food Storage Container, 8 Ounce/Mini, Made from Recycled Plastic, Set of 4, Apple GreenSage Spoonfuls Glass Snack Jar 4pk, Clear

There are so many different brands of chia seeds. Here are a few that I recommend. While you can buy chia seeds in health food stores, I find chia seeds are much cheaper to buy online:

  • Anthony’s Organic Black Chia Seeds
  • Bob’s Red Mill Chia Seeds
  • The Chia Co Chia Seeds

Overnight Chia Seed Pudding (Vegan, GF)

4.33 from 90 votes Serves: 2 Prep: 2 mins Total: 2 mins This is a super simple and adaptable recipe for overnight chia seed pudding (GF and vegan). It’s a two ingredient recipe for that you can make in under 10 seconds. Simply mix it before bed, pop it in the fridge, and enjoy your tasty breakfast the next morning!

Ingredients

  • 1/4 cup chia seeds
  • 1 cup almond milk
  • fresh fruit (for topping, ie. strawberries and blackberries)
  • nuts and seeds (for topping, ie. chopped hazelnuts)
  • sweetener (to taste, ie. maple syrup)

Instructions

  • In a medium bowl, gently stir together the chia seeds and almond milk. Cover and set in the refrigerator overnight.
  • In the morning, give the chia seed pudding a very good mix, breaking apart any clumps. It’s normal for it to have clumps, but once you give it a good stir, it will become a pudding texture.
  • Top with your favorite fruits, nuts and seeds (I like to use strawberries, blackberries and chopped hazelnuts). You can also mix in some yogurt to make it extra creamy. If desired, drizzle on maple syrup to taste.

Notes

If you are planning to make chia pudding ahead of time, the best way is to make the pudding in a big bowl. After it has soaked overnight, in the morning, give it a very good stir to break apart any clumps. Once the pudding is a good consistency, then portion it out into the individual pots for the next several days. Course: Breakfast, Brunch, Fruits and Yogurts Cuisine: American Keyword: Chia Pudding Special Diet: Dairy Free, Gluten Free, Vegan, Vegetarian Author: The Worktop Cal : 120kcal Note: Nutrition information is a rough estimate. Tried this recipe?If you loved making this recipe I would appreciate it so much if you would give this recipe a star review! I’d love to see it too – snap a picture of your finished dish and share it with me on Instagram using #theworktop and tagging me @theworktop.

Vanilla Chia Seed Pudding

Chia pudding is weird and awesome. I’ll come back to that.

Oddly enough, I was actually introduced to chia seeds by my roommate a few years ago. One Saturday afternoon, he insisted that we go to Whole Foods to get some chia because his bestie had been eating it and dropping the lbs “without even trying!!” Needless to say, pre-Dude Diet Logan was very excited about these “miracle diet seeds,” and he bought an enormous bag, which he brought to work to make him skinny.

I’m not exactly sure what happened to those seeds, but Logan never spoke of them again. (My guess is that he crushed something like a ¼ cup of them daily for a few weeks in addition to his scary normal diet, didn’t notice any immediate weight loss, and then furiously swore off them for life.) Honestly, I didn’t give chia too much thought at the time, figuring that the seeds were merely a fad that would probably disappear after a couple of months.

I was wrong.

Chia seeds did not disappear. Instead, I started seeing them everywhere. They popped up in the smoothies and vegan baked goods at my local coffee shop, on the blogs, and in the fitness magazines that I subscribe to for fun. Dr. Oz sang their praises, Giada discusses them in that cookbook about how she stays thin, and even Goopy Gwyneth was annoying me about the wonder seeds. Needless to say, I was intrigued.

In case you’re not familiar with the trendy superfood, let’s talk chia facts for a second. These unprocessed seeds, which come from a desert plant grown in Mexico, have been around for thousands of years and were a staple in the diet of the ancient Mayans and Aztecs. Aztec soldiers used to crush chia on the reg to boost energy, and the seeds were thought to have magical powers based on their ability to increase stamina over long periods of time. (I want to make so many inappropriate jokes here, but I’ll restrain myself.)

While chia seeds aren’t actually “magic,” they are pretty damn close, and there are lots of reasons to fiesta with these bad boys. First of all, chia is considered a “superfood” because it delivers the maximum amount of nutrients with minimal calories. The seeds are packed with vitamins, minerals, and fabulous antioxidants that protect your body against free radicals, prevent cancer, and fight aging. Chia also contains significantly more protein than other whole grains, and it has a ridiculously high fiber content. Two tablespoons of chia seeds contain 11 grams of fiber (40% of your daily value!), which will keep you feeling full and satisfied while improving digestion and regulating blood sugar. Fist bump.

Most importantly, chia seeds are the best plant-based source of omega-3 fatty acids on the planet. Omega-3s are glorious, and because they are not made in our bodies, we need to get them from our diet. These fatty acids help build new cells, reduce inflammation, regulate physiological functions, and prevent heart disease and diabetes. They also reduce depression levels (be happier!), improve cognitive function (be smarter!), and promote healthy skin, hair and nails (be prettier!). Hallelujah.

Now that we’ve covered the basic nutritional aspects, let’s talk about the coolest and weirdest element of these funky little seeds. Chia seeds can absorb up to ten times their own weight in liquid. So, when you put the seeds in water, milk, etc., they expand and take on a gel-like quality. After just a few hours of soaking, the seeds swell up and start to look like tiny little alien eggs. Sorry, I’m aware that is a very unappetizing description, but you know I like to keep it real around these parts.

Anyhoo, the gelling capability of chia seeds is ideal for making “pudding,” which is all the healthy rage right now. I’ve been sprinkling chia on my yogurt in the morning, adding it to granola and salads, and blending it in smoothies for a while, but I didn’t take the pudding plunge until this past weekend. After many experimental bowls of alien eggs in my fridge, I finally came up with a Vanilla Chia Seed Pudding that I was happy with.

This simple pudding is nothing more than chia seeds, unsweetened almond milk, pure vanilla extract, maple syrup and a pinch of salt. It’s vegan/gluten-free/paleo and has all of the bomb nutritional elements that I just told you about, making it an unbelievably healthy breakfast, dessert or snack.

I’m not going to sit here and claim that this pudding is the best thing in the world or that it’s my favorite breakfast because it’s not, and I’d rather eat this. That said, it is pretty delightful once you get used to the somewhat strange texture. Some people liken chia pudding to tapioca, but I hate tapioca, so I prefer not to use that comparison. All I can say is that after the first weird bite, it really grows on you, and it’s surprisingly satisfying/fun to eat. I promise.

This version of chia pudding is vanilla-tinged and ever so slighty sweet, which makes it the perfect base for a variety of toppings. Go wild with the toppings, friends, especially if you’re new to the whole chia pudding thing, as they will ease the transition. Obviously, you can top your pudding with whatever floats your boat, but the following combinations are guaranteed winners: (a) Mango, Toasted Coconut and Dark Chocolate, (b) Blood Orange and Pistachios (c) Fresh Berries, Lemon Zest and Maple Syrup.

If you’re feeling skeptical about this recipe, I get it. I figured most of you would be. But please, don’t knock it ’til you try it, peeps. The pudding takes all of 5 minutes to prep, and then you just let the seeds do their thing overnight. Magic. The pudding will keep for about 5 days in the fridge, so if you whip a batch up on Sunday, you’ll be on track to a happier, smarter and prettier you by Friday! Get on board.

I forgot to mention that Beyoncé eats chia seed pudding. I probably should have led with that…

Vanilla Chia Seed Pudding: (Serves 4)
Ingredients:
¼ cup plus 3 tablespoons raw chia seeds
2 cups unsweetened almond milk (You can also use coconut, soy, or regular milk)
(*For a thicker pudding, replace 1 cup of almond milk with 1 cup non-fat Greek yogurt or non-dairy yogurt of your choice)
1¼ teaspoons pure vanilla extract
2 tablespoons good quality maple syrup
Pinch of kosher salt
Suggested Toppings: (These are combinations that I like, but feel free to mix and match and get creative!)
Blood orange segments and pistachios
Mixed berries and lemon zest
Diced mango, toasted coconut, and dark chocolate shavings
Sliced Bananas with cinnamon
Blueberries, toasted almonds and maple syrup
Granola and dried fruit

Preparing your Vanilla Chia Seed Pudding:

-Place the chia seeds in a medium bowl.

-Add the yogurt, almond milk, vanilla, maple syrup and a pinch of kosher salt. Whisk to combine.

-Cover the bowl tightly with plastic wrap and refrigerate for at least 4 hours, stirring occasionally. I recommend letting the pudding rest in the refrigerate overnight, but 4 hours will do if you’re feeling antsy.

-Before serving, stir the pudding to make sure that there aren’t any clumps.

-Spoon pudding into bowls or glasses.

-Garnish with toppings of your choice.

Vanilla Chia Seed Pudding

Yield: 4 servings

Ingredients

  • ¼ cup plus 3 tablespoons raw chia seeds
  • 2 cups unsweetened almond milk (You can also use coconut, soy, or regular milk)
  • (*For a thicker pudding, replace 1 cup of almond milk with 1 cup non-fat Greek yogurt or non-dairy yogurt of your choice)
  • 1¼ teaspoons pure vanilla extract
  • 2 tablespoons good quality maple syrup
  • Pinch of kosher salt
    Suggested Toppings: (These are combinations that I like, but feel free to mix and match and get creative!)

  • Blood orange segments and pistachios
  • Mixed berries and lemon zest
  • Diced mango, toasted coconut, and dark chocolate shavings
  • Sliced Bananas with cinnamon
  • Blueberries, toasted almonds and maple syrup
  • Granola
  • Dried Fruit

Instructions

  1. Place the chia seeds in a medium bowl. Add the yogurt, almond milk, vanilla, maple syrup and a pinch of kosher salt. Whisk to combine.
  2. Cover the bowl tightly with plastic wrap and refrigerate for at least 4 hours, stirring occasionally. I recommend letting the pudding rest in the refrigerate overnight, but 4 hours will do if you’re feeling antsy.
  3. Before serving, stir the pudding to make sure that there aren’t any clumps. Spoon pudding into bowls or glasses and garnish with toppings of your choice.

4.29

Vanilla Chia Seed Pudding

. Low carb chia seed pudding almond milk, chia seeds and sugar free crystal sweetener are the only 3 simple ingredients you need. Add some extra ones to create 4 delicious flavors vanilla, chocolate, almond joy or coconut lime. Starts the day with a bunch of plant-based protein, few carbs and healthy omega 3.

What’s a low carb chia seed pudding?

Chia seed pudding are by definition very low in carbs. Chia seed contains 46% carbs from which 83% are fiber. As fiber doesn’t count in a low carb diet – you should count net carbs : carbs takeaway fiber – the amount of net carbs in chia seed is very low.

A low carb chia seed pudding is a easy recipe made of 3 basic ingredients:

  • Chia seed – you can use white chia seed or black chia seeds, both works. There is no nutritional difference between both it is only aesthetic preference. If you don’t like black grey lump choose the white one.
  • Unsweetened almond milk. Almond milk doesn’t contains lactose, the natural sugar occurring in milk. Therefore this is the best option to avoid carbs and sugar in your pudding
  • Sugar free crystal sweetener. There is many options like blend of Monk fruit Stevia or blend of erythrtitol stevia. Alternatively you can also use stevia drops. However, pure stevia must be use in smaller amount 2-4 drops, as it is highly concentrate and add bitterness.

4 flavors to choose from

I absolutely adore pudding with chia ! Earlier in the year I shared with you my ground chia seed chocolate pudding recipe, a delicious creamy low carb breakfast pudding with no lumps. It took me some times to appreciate the texture of soaked chia seed, but since I do I created 4 amazing pudding flavors that I am sharing with you today.

Vanilla chia seed pudding

Vanilla is the most classic flavor, the fastest to prepare too as I am using unsweetened vanilla almond milk from almond breeze which means you need only 3 ingredients to make this flavor. Their Vanilla almond milk has no sugar, a delicious vanilla flavor and creamy texture. I like this milk option as it avoids the use of vanilla essence that often contains alcohol. Alcohol don’t evaporate in no-bake recipes and had a weird flavor, plus this is not good for your health either.

I love to top up my vanilla pudding with peanut butter, chopped sugar free dark chocolate and fresh raspberries.

Chocolate chia seed pudding

I am a chocolate lover if you are one too you will love this chocolate chia seed pudding with almond milk. It is cream and it has the perfect chocolate sweet flavor you expect using only unsweetened cocoa powder.

I love to top up my chocolate chia seed pudding with chopped sugar free chocolate or 85% cocoa dark chocolate and sliced almonds.

Almond Joy

I am sure there is almond joy lovers around here ! One reason I created this recipe flavor is that I have been a lover of almond joy bars in the past. Obviously, since I don’t eat sugar anymore I don’t eat those bars. As a result I love to create recipe that remind me the flavor of my favorite food like this pudding. This almond joy pudding has all the flavor of coconut, almond and chocolate you expect.

I love to top up my almond joy pudding with silvered almonds, sugar free chocolate chips and unsweetened shredded coconut.

Coconut Lime

On the other hands, I also love fresh tropical flavor for breakfast. So this coconut lime pudding is my option for summer.

I love to top up the coconut lime pudding with lime zest and unsweetened coconut. I hope you guys enjoy all those delicious flavors. Let me know which one is your favorite and share your creation with me on instagram!

XOXO Carine

Low carb chia seed pudding almond milk

Low carb chia seed pudding almond milk, chia seeds and sugar free crystal sweetener are the onl 3 simple ingredients you need. Add some extra ones to create 4 delicious flavors vanilla, chocolate, almond joy or coconut lime. Starts the day with a bunch of plant-based protein, few carbs and healthy omega 3. Prep Time: 10 mins Resting time 6 mins Total Time: 10 mins 2 people

  • 3 tablespoon chia seeds
  • 1 cup unsweetened vanilla almond milk
  • 1 tablespoon sugar free crystal sweetener monk fruit stevia blend or erythritol stevia blend
  • 3 tablespoon chia seeds
  • 1 tablespoon sugar free crystal sweetener monk fruit stevia blend or erythritol stevia blend
  • 1 cup unsweetened almond milk
  • 1 1/2 tablespoon unsweetened cocoa powder

Almond joy chia seed pudding

  • 3 tablespoon chia seeds
  • 1 tablespoon sugar free crystal sweetener monk fruit stevia blend or erythritol stevia blend
  • 1/2 cup unsweetened almond milk
  • 1/2 cup unsweetened coconut milk
  • 2 tablespoon unsweetened desiccated coconut
  • 3 tablespoon sugar free chocolate chips

Coconut lime chia seed pudding

  • 1 tablespoon sugar free crystal sweetener monk fruit stevia blend or erythritol stevia blend
  • 3 tablespoon chia seeds
  • 1/2 cup unsweetened almond milk
  • 1/2 cup unsweetened coconut milk
  • 2-3 tablespoon lime juice – juice of 1 lime
  • Start the recipe the day before, or at least 6-8 hours before eating.
  • Choose the chia seed pudding flavors you want to make and prepare on glass mason jar for each flavor (minimum 2 cup, 500 ml volume).
  • Start adding the ingredients in this order: chia seeds, sugar free sweetener, other dry ingredients and unsweetened milk at last.
  • Close the jar, shake until all the seeds are evenly distributed into the liquid.
  • Place the jar in the fridge.
  • I recommend you check the pudding after 30 minutes, open, give a good stir to avoid the seed to coagulate to the bottom of the jar.
  • Close the jar and let in the fridge for a minimum of 6 hours or overnight.
  • The next day serve 1/2 of the jar as a breakfast or 1/4 of the jar as a snack/dessert.
  • Serve with your favorite toppings like nut butter, silvered almonds, sliced almonds, sugar free chocolate chips, lime zest or unsweetened coconut.
  • Store in the fridge up to 4 days in the sealed glass jar. I don’t recommend freezing chia pudding.

Nutrition panel is for one serve of the vanilla chia seed pudding. One jar/recipe makes 2 servings. Net carbs : 3.4 grams per serve. Nutrition Facts Low carb chia seed pudding almond milk Amount Per Serving (1 serve) Calories 216 Calories from Fat 162 % Daily Value* Fat 18g28% Carbohydrates 10.3g3% Fiber 6.9g29% Protein 4.7g9% * Percent Daily Values are based on a 2000 calorie diet.

This chia seed pudding almond milk recipe is sponsored by Almond Breeze Made from the best California Almonds and I received a compensation to develop this recipe but note that I only recommend product I love and trust on this blog. Thank you

Whether it’s your breakfast or a 2 am snack, cereal is always there for you when you need it. The whole thing seems pretty simple, right? Grab a bowl, pour in some cereal, cover it with milk and you’re done. Sadly, that’s just not the case anymore.

With all the new options of milk, soy, almond, coconut, cashew, it’s hard to figure out which one is the best. Though we have figured out which cereal milk tastes the best, how do we know what cereal tastes best with what milk? Well lucky for you, we wanted to save you the trouble so we paired twelve cereals with four milks so you never have a subpar bowl of cereal again.

1. Whole Milk

Photo by Delaney Strunk

Though too thick for some, whole milk is a cereal staple. Obviously the more traditional choice, whole milk is perfect when your body is craving some calcium. It’s hard to find a cereal whole milk doesn’t fit well with, but these cereals in particular are amplified when paired with this classic choice.

Cheerios

Is there anything more stereotypical than a bowl of cheerios with some whole milk? Sprinkle a little sugar on top and maybe toss in a few berries and breakfast is served.

Special K Red Berries

This cereal is the perfect, “I want to be healthy but I don’t want to give up sugar,” breakfast. The red berries against the white milk is as gorgeous as it is delicious.

Cinnamon Toast Crunch

Everyone knows the best part about eating a bowl of Cinnamon Toast Crunch is drinking the leftover milk at the end. You don’t mess with perfection, and Cinnamon Toast Crunch with whole milk is simply perfect.

2. Soy Milk

Photo by Delaney Strunk

For my lactose intolerant friends, you probably have a love-hate relationship with this next option. Though soy milk lets you eat the food you normally can’t, the taste isn’t the best. But with these next three cereals, you’ll forget you’re drinking soy milk.

Cocoa Krispies

Did you know Cocoa Krispies still snap, crackle, and pop the same even in soy milk? Try your next bowl with soy milk and you may never go back to whole milk again.

#SpoonTip: For double the flavor use chocolate soy milk.

Lucky Charms

It’s pretty common knowledge that the best part of Lucky Charms is the marshmallows, however the sugar in soy milk actually makes the boring X and O shaped cereal taste great.

Trix

Trix recently took out the artificial food dye in their cereal making your bowl far less colorful, but at least the fruity taste hasn’t gone away.

3. Almond Milk

Photo by Delaney Strunk

Though I’m still confused on the process of making milk from almonds, in terms of a dairy substitute, almond milk is pretty darn good. It may taste a little salty but it’s nothing these cereals can’t handle.

Cocoa Puffs

My personal favorite, Cocoa Puffs and almond milk is a match made in heaven. You know how salt brings out the rich taste of chocolate? The salt in the almond milk does the same for the chocolate in this cereal. We won’t judge you if you have a bowl or two.

Reeses Puffs

Honestly, Reeses Puffs are so good you could probably pour tequila over them and they’d still taste amazing. The leftover milk at the end of this bowl is peanut butter and chocolate goodness.

Honey Bunches of Oats

If you want to feel healthy, grab a bowl of Honey Bunches of Oats with almond milk. Though it’s a healthier choice, that doesn’t mean all the flavor goes away. This bowl of cereal is a force to be reckoned with, trust us.

4. Coconut Milk

Photo by Delaney Strunk

Pretty much one step away from water, coconut milk is the thinnest of the dairy-free choices. For the best taste, make sure this milk is cold before pouring it into these cereals.

Fruit Loops

It’s kind of a no-brainer that coconut milk would pair well with a fruity cereal. Though fruit loops normally become soggy 3 minutes into a bowl, with coconut milk the cereal retains its crunch.

#SpoonTip: Save the milk at the end and combine with rum and blue curacao and voila, breakfast and a shot.

Cap’n Crunch with Berries

It sounds like a weird combination but this cereal with coconut milk is next level cereal goals. Don’t believe us? Pour yourself a bowl and get ready to have your world rocked.

Frosted Flakes

Even Tony the Tiger would agree that Frosted Flakes and coconut milk is great. Cut up some banana and sprinkle a bit of sugar on top and you have one kickass breakfast.

Special K with Soy Milk and 3 Other Perfect Cereal and Milk Pairings

What was your favorite part of the day when you were a child? Snack time and recess are probably the first things that come to mind, but there’s only one thing that got us out of bed in the morning: a delicious bowl of cereal.

Though some brands — like Fruity Pebbles or Fruit Loops — are targeted towards children, who doesn’t love enjoying a sugary bowl of heaven first thing in the morning? Making the perfect bowl of cereal is simple: All you have to do is find the best milk to pair with it.

Milk preference is a very personal choice, and we understand that. Nonetheless, if you’re willing to try something new, we’ve come up with four perfect cereal and milk pairings that are sure to get you out of bed in the morning.

Start your day right with these cereal and milk pairings.

Cinnamon Toast Crunch with Skim

Everyone knows that the best part of Cinnamon Toast Crunch is drinking the sugary, cinnamon-loaded milk that remains once you’re finished the cereal. If you paired this brand with whole or soy milk, the thick texture with the cinnamon sugar may be a little too much. Keep it light and refreshing with skim milk instead.

Reese’s Puffs with Whole Milk

This is possibly the easiest DIY chocolate milk recipe you’ll ever find. Reese’s Puffs are best paired with whole milk because soon after they’re combined, the milk extracts the chocolate from the cereal, creating a delicious bowl of chocolate milk. If you use whole milk, the result will be a thick and creamy treat.

Raisin Bran with Almond Milk

The raisins in Raisin Bran paired with the rich taste of almond milk will create a flavor that is similar to trail mix. Fuel your morning with this simple, yet delicious combination.

Special K with Soy Milk

Special K is best known for being a healthy alternative to its sugary competitors. That being said, it only makes sense to pair it with a healthy dairy alternative, right? Together, these two create the ultimate, guilt-free bowl of cereal.

Plant-based alternatives to cow’s milk have been a thing for a while now, and the benefit of this trend is that there’s something for everyone. Whether you’re lactose-free, vegan, or allergic to tree nuts, soy, or coconut, grocery stores in 2019 definitely have something to suit your needs. But how are you supposed to navigate the growing non-dairy aisle? And are these milk alternatives any healthier than cow’s milk?

When it comes to nutrients, commercially available versions of nut, seed, and legume-based milks contain varying amounts of protein and fiber (usually 1-4g each per 1-cup serving) since they’re made by blending the predominant ingredient with water. They can contain around 100 calories or less depending on the ratio.

Consuming fewer calories can be a good thing if you’re guzzling iced coffee with unsweetened almond milk all day, but may be less desirable if you’re looking for a nutritious addition to your morning bowl of steel-cut oats. Many of these alternative milks also cost more than dairy milk, but they may be worth the spend depending on how often and where you’re using them.

As a registered dietitian, my main piece of advice is this: Don’t be swayed by trendy marketing claims on packaging. Depending on the brand and type, these milk substitutes can be sneaky sources of added sugar, so it’s crucial to check labels before you swap out a dairy-based option for a plant-based one. Here’s everything else you should be scanning the label for.

What to Look for in Alternative Milks

• At least 7-8g protein per serving

• As few ingredients as possible

• The word “unsweetened” and “0g added sugar”

• Limited saturated fat (especially in ones made with coconut or added protein)

• Less than 140mg of sodium per cup

• Fortification with calcium and vitamin D

• Nutrients you’re personally concerned about (like the omega-3’s)

The best milk alternatives are typically unsweetened soy or pea-based blends (yep, you read that right!) that are fortified with calcium and vitamin D. These two nutrients are better absorbed when consumed together and are beneficial for strong bones, hormone regulation, and general immunity — especially for your little ones. If you’re adhering to a vegan diet, you’ll want to look for blends that have vitamin B12, vitamin A, and DHA/EPA omega-3’s, as well. Be sure to skip “barista blend” milk alternatives. They’re better for frothing but often come with loads of added sugar. Instead, spice up a hot beverage with vanilla, clove, or a cinnamon stick.

Keep reading to get the low-down on the best plant-based milks you can buy (and order):

Chia pudding soy milk

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