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PCOS

Cinnamon Almond Chia Pudding

A make-ahead chia pudding with unsweetened almond milk, cinnamon, and fresh berries that packs 10 grams of fiber and healthy fat into a low-sugar snack.

Two clear glasses of thick cinnamon chia pudding topped with fresh blueberries, raspberries, and sliced almonds on a light surface
Prep 10 min Cook 0 min Total 10 min 2 servings

This creamy chia pudding comes together in about ten minutes the night before, so a fiber-rich snack is waiting for you in the fridge. Cinnamon and vanilla do the sweetening work, keeping added sugar to a minimum.

Why it helps

Chia seeds are rich in soluble fiber that forms a gel in the gut and slows how quickly carbohydrates raise blood sugar, which is useful when insulin resistance is part of the picture in PCOS. Building the pudding on unsweetened almond milk keeps added sugar low, while the seeds and almonds add plant protein, magnesium, and unsaturated fat that help a snack feel satisfying between meals. Food like this supports steadier energy but does not treat or cure PCOS.

Ingredients

  • 1/4 cup chia seeds
  • 1 cup unsweetened almond milk
  • 1/2 teaspoon ground cinnamon
  • 1/2 teaspoon pure vanilla extract
  • 1 to 2 teaspoons pure maple syrup (optional)
  • Pinch of fine sea salt
  • 1/2 cup fresh mixed berries (blueberries and raspberries)
  • 2 tablespoons sliced almonds

Instructions

  1. 1In a bowl or 16-ounce jar, whisk together the almond milk, chia seeds, cinnamon, vanilla, maple syrup (if using), and salt until evenly combined with no dry pockets.
  2. 2Let the mixture sit for 5 minutes, then whisk again to break up any clumps that have formed as the chia begins to gel.
  3. 3Cover and refrigerate for at least 4 hours, or overnight, until the pudding is thick and spoonable.
  4. 4Stir the chilled pudding, then divide between two glasses or jars.
  5. 5Top each portion with the fresh berries and sliced almonds and serve chilled.

Nutrition (per serving, approximate)

195
Calories
6 g
Protein
20 g
Carbs
11 g
Fat
10 g
Fiber
135 mg
Sodium

Tips & swaps

  • Skip or halve the maple syrup once you get used to the cinnamon; ripe berries add plenty of natural sweetness.
  • Chia pudding keeps in a covered jar in the fridge for up to 4 days, so make a double batch on Sunday for grab-and-go snacks.
  • If the pudding is thicker than you like, whisk in a splash more almond milk before serving; too thin, and another teaspoon of chia plus 15 more minutes will firm it up.
  • Swap the sliced almonds for chopped walnuts or a spoon of natural nut butter to change up the healthy fats.