Active time: 30 minutes Total time: 6 hours
Most people don’t get enough dietary fiber in their daily fare (1). Try adding this fiber-rich breakfast to your repertoire, and savor the maple and raspberry flavors while you tuck into a healthy breakfast.
RD Tip: Grinding flaxseeds helps the body better absorb nutrients such as omega-3 fatty acids and phytochemicals called lignans (2). This recipe has both whole and ground flaxseeds, giving you the health benefits of flaxseeds as well as a satisfying crunch.
Raspberry Chia Pudding with Almond Milk and Flax Crisps
Ingredients
- 1 1/2 cups (366g) reduced fat milk
- 1/2 cup (84g) chia seeds
- 2 tbsp pure maple syrup, divided
- 1 1.25-oz package freeze dried raspberries
- 1/4 cup (42g) whole flaxseeds
- 1/4 cup (28g) ground flaxseeds
- 1 tsp cinnamon
- 1 large egg white
- 1 cup (150g) fresh raspberries
Directions
The night before, in a 2–3 cup (480–720ml) storage container, combine the almond milk, chia seeds and 1 tbsp maple syrup and stir vigorously for a few seconds. In a blender or food processor, blitz the freeze-dried raspberries into a fine powder. Add the raspberry powder to the chia seed mixture and stir to combine. Cover and place in the refrigerator for at least 6 hours or overnight.
Preheat the oven to 350ºF (175ºC). Line a sheet pan with parchment paper and reserve. In a medium bowl, combine the whole and ground flaxseeds and cinnamon, whisking to mix. Add 1 tbsp maple syrup, egg white, 2 tsp water and stir thoroughly. Let stand for 2–3 minutes. It will thicken slightly. Spread the mixture on the parchment paper to a thickness of about 1/4 inch. Bake for 15–17 minutes, until dry and crisped. It will become firmer as it cools.
Cool on a rack and break into bite-sized pieces.
Serve pudding, topped with raspberries and crisps.
Makes 2 cups pudding and 1 3/4 cups crisps.
Serves: 4 | Serving Size: 1/2 cup pudding, 1/4 cup raspberries and 3 tablespoons crisps
Nutrition (per serving): Calories: 326; Total Fat: 16g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Polyunsaturated Fat: 8g; Cholesterol: 7mg; Sodium: 59mg; Carbohydrate: 38g; Dietary Fiber: 18g; Sugar: 15g; Protein: 12g
Originally published May 18, 2019; Updated January 2026
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