Phase 4 Chia Pudding: A Foundational Breakfast Guide
A classic chia pudding base made with almond milk and chia seeds — ready to flavor however you like.
Chia pudding is one of the easiest, most reliable Phase 4 breakfasts you can prepare. With just a few base ingredients, you can create endless flavor combinations that fit your calorie needs, support stable energy, and keep mornings stress-free. Once you know the standard formula, you can make several servings at once to simplify your week.
Chia Pudding
Base Ingredients
- Chia seeds
- Unsweetened almond milk (or other Phase 4-approved milk)
- Sweetener, if desired: stevia, monk fruit, or a light drizzle of honey (Phase 4)
- Optional: vanilla extract, cocoa powder, cinnamon, citrus zest, or flavored extracts
- Toppings depending on flavor combination (fruit, nuts, spices)
Method
- Add chia seeds to a small jar or container.
- Pour in almond milk and stir thoroughly.
- Add sweetener or flavor additions if desired.
- Stir again after 10–15 minutes to prevent clumping.
- Cover and refrigerate at least 3 hours or overnight.
- Stir before serving and add your chosen toppings.
Portions
The following include both ingredient amounts and the approximate volume of the finished pudding, which helps when planning grab-and-go servings.
Women:
- 2 tablespoons chia seeds
- ½ cup (4 oz) almond milk
- Makes ~¾ cup prepared chia pudding (~180–200 kcal before toppings)
Men:
- 3 tablespoons chia seeds
- ¾ cup (6 oz) almond milk
- Makes ~1 cup prepared chia pudding (~230–260 kcal before toppings)
Note: Fruit, nuts, coconut, or nut butter toppings will add calories: adjust based on daily goals.
Simple, creamy chia pudding made ahead in jars: the perfect Phase 4 breakfast you can prep for the week.
Storage
- Prep ahead: Chia pudding keeps 4–5 days in the refrigerator when stored in airtight containers.
- Leave fruit toppings off until serving for best texture.
- If it thickens too much after sitting, stir in a splash of almond milk.
This makes chia pudding an excellent make-ahead option. Prepare 2–4 servings at a time and rotate flavors throughout the week.
Flavor Choices and Toppings
Berry Vanilla
- Vanilla extract
- Fresh blueberries or raspberries
- Lemon zest
Chocolate Almond
- Cocoa powder
- Almond extract
- Sliced almonds or almond butter (Phase 4)
Cinnamon Swirl
- Cinnamon
- Apple slices
- Optional tiny drizzle honey
Lemon Coconut
- Lemon zest
- Coconut flakes (Phase 4)
- Fresh berries
Peach Cobbler
- Cinnamon
- Fresh diced peaches
- Vanilla
Tropical
- Pineapple
- Coconut milk (partial or full swap for almond milk)
- Lime zest
(You can mix and match any of these across the plan.)
A sweet, satisfying chia pudding topped with bananas and walnuts for a Phase 4–friendly, energy-boosting breakfast.
Why Chia Pudding Works for Phase 4
Satisfying and stable: High fiber provides long-lasting fullness and helps prevent mid-morning cravings.
Healthy fats: Omega-3s support hormones, inflammation control, and long-term stabilization.
Blood sugar friendly: Slow, steady digestion supports stable energy for hours.
Highly customizable: Easy to adjust sweetness, textures, and fruit choices to stay on track.
Meal-prep friendly: Scales up easily for multiple days of breakfasts.
For more delicious Phase 4 recipes, check out these articles: