Here’s a simple Sugar-Free Creamy Banana Chia Oat Pudding that’s naturally sweetened by banana and works well for breakfast or a healthy snack.
Ingredients (2 servings)
1 ripe banana
2 tbsp chia seeds
½ cup rolled oats
1 cup milk of choice (dairy, almond, oat, or soy)
½ tsp vanilla extract (optional)
¼ tsp cinnamon (optional)
Pinch of salt
Instructions
Add the banana to a bowl and mash until smooth.
Stir in the milk and vanilla extract.
Mix in the oats, chia seeds, cinnamon, and salt.
Let the mixture sit for 5 minutes, then stir again to prevent clumping.
Cover and refrigerate for at least 4 hours or overnight.
Stir before serving. If it’s too thick, add a splash of milk.
Optional Toppings
Sliced banana
Chopped nuts (almonds, walnuts, pistachios)
Unsweetened coconut flakes
Fresh berries
A sprinkle of cinnamon
Nutrition Highlights (approximate per serving)
Rich in fiber from oats and chia
Good source of omega-3 fats from chia seeds
No added sugar
Provides sustained energy and satiety
Extra Creamy Version
Blend the banana and milk together before mixing with the oats and chia seeds. This creates a smoother, pudding-like texture.
If you’re managing blood sugar, consider using a smaller banana and adding extra chia seeds or some plain Greek yogurt for more protein and a lower glycemic impact.
