Salted Date Caramel Chia Pudding

Salted Date Caramel Chia Pudding

Salted Date Caramel Chia Pudding

Serves: 2

Ingredients

  • Chia Pudding
  • 3 tbsp chia seeds
  • 3 dates, diced
  • ¼ tsp ground cinnamon
  • ⅔ cup almond milk 
  • ½ tsp vanilla extract
  • Pinch of salt
  • Optional serve protein powder

Salted Date Caramel

  • 3 Medjool dates, pitted and chopped
  •  1 tbsp peanut butter
  • ½ tsp vanilla extract
  • 1 tbsp melted coconut oil
  • Pinch of salt
  • Chocolate 
  • 2 tbsp dark chocolate chips melted with1 tsp coconut oil

Method

  1. In a bowl or container, combine the chia seeds, cinnamon, salt, milk, dates and vanilla extract. Stir well to combine.
  2. Cover and refrigerate for at least 3 hours, or overnight. 
  3. To make the salted date caramel: 
  4. In a blender, add chopped dates, peanut butter, vanilla extract, melted coconut oil, and salt. Blend until smooth, add a bit of water if needed. 
  5. Once the chia seed pudding is ready, spread the salted date caramel over the chilled chia pudding evenly. 
  6. Pour the melted chocolate over the top. 
  7. Refrigerate until set. Enjoy! 

 

Meal prep tips

Fridge: This is an excellent make-ahead recipe. Divide into 2 airtight containers and refrigerate for up to 4 days. The chia seeds will continue absorbing liquid, so the pudding may become thicker over time.

Chocolate topping: Allow the melted chocolate to set before covering and refrigerating. It will form a firm chocolate layer.

Freezer: Yes, the chia pudding can be frozen, although the texture may become slightly different after thawing. Freeze in airtight individual containers for up to 1 month.

For the best texture, freeze without the chocolate topping and caramel, then thaw overnight in the refrigerator and add the toppings fresh.

If the pudding becomes too thick: Stir through a small splash of almond milk before serving.

Macros per serve

Calories 350 kcal

Protein 5g

Carbohydrates 38g

Fat 19g

Fibre 7g

Sugars 27g 

Health benefits 

 Chia seeds are the nutritional standout. They provide plenty of fibre, plant-based omega-3 ALA, protein, calcium, magnesium and phosphorus. Their ability to absorb liquid also helps create a filling, satisfying pudding.

Dates provide natural sweetness along with fibre, potassium, copper and antioxidant plant compounds. However, they are also concentrated in natural sugar, so the amount used here contributes significantly to the carbohydrate and sugar content.

Peanut butter provides protein, healthy unsaturated fats, vitamin E and magnesium. Choose a natural peanut butter with minimal added ingredients where possible.

Dark chocolate contains cocoa flavanols and antioxidant compounds and provides minerals such as magnesium and iron. A higher-cocoa dark chocolate can be a better choice than milk chocolate.

Cinnamon adds flavour without needing additional sugar and contains antioxidant plant compounds.

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