Budino di semi di chia ai mirtilli (10 g di proteine, 16 g di fibre)

Questo Budino di chia ai mirtilli is a creamy fruity chia seed pudding for blueberry lovers. It’s packed with 10 grams of protein and 16 grams of fiber.

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I love chia puddings, like my Budino di chia al cioccolato, Budino di chia al cocco, o Budino di chia al tiramisù, but my kids have been asking for a dessert with blueberries. I used their request as a challenge to make the easiest possible recipe!

Anche se la ricetta completa si trova qui sotto, non perderti tutti i miei consigli più in basso, tra cui suggerimenti su come sostituire gli ingredienti, consigli di cucina e foto passo passo!

Budino di chia ai mirtilli

Questo Budino di chia ai mirtilli is a creamy fruity chia seed pudding for blueberry lovers. It's packed with 10 grams of protein and 16 grams of fiber.

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Tempo di preparazione: 10 verbale min

ammollo: 4 ore ore

Tempo totale: 4 ore ore 10 verbale min

Corso: Colazione, merenda

cucina: americano

Dosi: 2 porzioni

Calorie: 419.9 kcal

Autore: Carine Claudepierre

Modalità di cotturaImpedisci allo schermo di oscurarsi

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Ingredienti

US consuetudinario - Metrico

• ▢ 1 bicchiere Latte di mandorle alla vaniglia non zuccherato - (nota 1)
• ▢ ¾ bicchiere Yogurt senza lattosio - (nota 2)
• ▢ ½ bicchiere I semi di Chia - (nota 3)
• ▢ 2-3 cucchiai Sciroppo d'acero - (nota 4)
• ▢ ¾ bicchiere mirtilli - (nota 5)

Istruzioni

• In a high-speed blender, blend the blueberries with almond milk, yogurt, and maple syrup.
• In a large mixing bowl, add chia seeds, and pour the blueberry milk, on top.
• Stir with a fork to incorporate the seeds into the milk.
• Set aside at room temperature, and stir the pudding again every 5 minutes for the next 20 minutes to make sure the seeds distribute nicely and do not gravitate to the bottom of the bowl.
• Cover the bowl tightly, refrigerate overnight or for at least 3 to 4 hours to firm up.
• Stir well before serving, and serve with coconut yogurt and blueberries.

Note

Note 1: Feel free to use any milk you love. To boost the protein, use soy milk or any type of protein-fortified milk. If your milk doesn’t contain any vanilla, add 1/2 a teaspoon of vanilla extract.

Note 2Qualsiasi tipo di yogurt bianco senza lattosio va bene.

Note 3Sia i semi di chia neri che quelli bianchi sono uguali e funzionano nella stessa quantità in questa ricetta.

Note 4Si può utilizzare qualsiasi dolcificante liquido, come sciroppo d'agave, nettare di cocco o sciroppo di riso integrale. 

Note 5: You can use fresh or frozen blueberries. If you are using thawed strawberries, weigh them to get the same amount as fresh strawberries.

ArchiviazioneIl budino si conserva in frigorifero in un contenitore ermetico per un massimo di 4 giorni.

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Alimentazione

Servendo: 1servizio | Calorie: 419.9kcal | Carboidrati: 61.6g | Proteine: 10.3g | Grasso: 16.2g | Grassi saturi: 1.6g | Grassi polinsaturi: 10.9g | Grasso monoinsaturo: 1.8g | Grasso trans: 0.1g | Sodio: 184.5mg | Potassio: 305.7mg | Fibra: 16.7g | Zucchero: 34.1g | Vitamina A: 52.9IU | Vitamina C: 17.3mg | Vitamina D: 1.1mcg | Calcio: 577.5mg | Ferro: 3.5mg | Magnesio: 154.1mg | fosforo: 372.2mg | zinco: 2.3mg

Ingredienti e sostituzioni

You only need 5 ingredients to make this chia pudding. Here’s how to pick them.

• Latte di mandorle alla vaniglia non zuccherato – This serves as the creamy liquid base, infusing the pudding with a gentle vanilla note. It helps blend the flavors smoothly and sets the stage for a luscious texture. You can swap it for soy milk or coconut milk if you’re looking for a different creaminess or an extra protein boost.
• Yogurt senza lattosio – To add extra creaminess. This enhances the pudding’s smooth consistency while adding protein. Options like coconut, soy, or cashew-based yogurts work well; just opt for plain, unsweetened versions to maintain the balance of flavors.
• I semi di Chia – Chia seeds absorb the liquid to form a thick, custard-like consistency. They provide a hearty dose of fiber and omega-3 fatty acids. If you’d like to experiment, ground flaxseeds can be used, but note that their texture and setting properties differ slightly from chia.
• Sciroppo d'acero – This natural vegan sweetener lends a mild, rich sweetness that perfectly complements the tartness of the blueberries. Alternatives include agave syrup, coconut nectar, or even brown rice syrup. Each will subtly alter the flavor profile, so choose based on your sweetness preference.
• mirtilli – Adding a burst of fruity flavor, antioxidants, and a beautiful natural color, blueberries are the essential ingredient that makes this pudding taste like a slice of blueberry pie. Use fresh berries for the brightest flavor or frozen ones.

How to Make Blueberry Chia Pudding

This is a super easy recipe to make. Here’s how in pictures.

Pour all the ingredients (except for the chia seeds) into a blender and blend smooth.

Pour the blueberry milk into the chia seeds and stir it regularly to prevent the seeds from falling. Refrigerate overnight to set.

I consigli di Carine

• Frullare accuratamente – Use a high-speed blender to fully incorporate the blueberries with the almond milk and yogurt; this ensures a smooth base that evenly distributes the fruity flavor.
• Stir Frequently at First – During the initial 20 minutes at room temperature, stir the pudding every 5 minutes. This prevents the chia seeds from settling at the bottom and ensures a consistent texture throughout.
• Pianificare in anticipo – Refrigerate the mixture overnight or for at least 3–4 hours to allow the chia seeds to fully expand and the pudding to firm up. This waiting period is key to achieving that perfect, pudding-like consistency.
• Customize Your Sweetness – Taste your blended mixture before adding maple syrup. Depending on the natural sweetness of your blueberries and yogurt, you may want to adjust the amount of syrup.
• Sperimenta con i sapori – For an extra twist reminiscent of blueberry pie, consider adding a dash of almond extract or a pinch of lemon zest and a teaspoon of lemon juice during blending. These additions can brighten the flavor profile without overwhelming the blueberries.
• Modifiche alla texture – If you prefer a thicker pudding, you can add a little extra chia seed or let it sit longer in the fridge. Add a splash more almond milk to thin it out if desired.
• Idee per la farcitura – Serve with an extra spoonful of coconut yogurt, a few fresh blueberries, or even a sprinkle of granola to add contrast in texture and an extra burst of flavor.
• Conservazione e preparazione anticipata – This pudding keeps well in an airtight container in the fridge for up to 4 days, making it a convenient option for meal prep. It’s perfect for a quick, nutrient-packed breakfast or a healthy snack.

Suggerimenti per servire

• Mix It Up with Other Fruits – While blueberries are the star here, you can experiment by swapping in raspberries or a mix of berries for a different flavor twist.
• Creamy Variations – Try using different dairy-free yogurts, such as vanilla or coconut yogurt, to complement the almond milk and enhance the pudding’s creaminess.
• Extra Crunch – For added texture, stir in a handful of toasted nuts or sprinkle some granola on top just before serving.
• Dessert a strati – Create a layered parfait by alternating blueberry chia pudding with layers of mashed fresh fruit and a drizzle of extra maple syrup for a visually appealing treat.

Altre ricette di budino di chia

Budino di chia al chai

Budino di chia al cioccolato

Budino di chia al cocco

Budino di semi di chia ai lamponi