Tiramisu Chia Pudding Recipe: A Delicious and Healthy Dessert
Tiramisu Chia Pudding is a delightful fusion of the classic tiramisu dessert and a modern, healthy chia pudding. This guilt-free treat is packed with nutrients, making it an ideal choice for breakfast, dessert, or a snack. Below, you’ll find the full recipe, preparation steps, calorie count, and the numerous advantages of enjoying this dish.
Ingredients
For 2 servings, you’ll need:
- Chia pudding layer:
- 1/4 cup chia seeds (60g)
- 1 cup unsweetened almond milk (240ml) or your preferred milk
- 1–2 tbsp maple syrup or honey (optional, adjust sweetness to taste)
- 1 tsp vanilla extract
- Coffee layer:
- 1/4 cup brewed espresso or strong coffee (60ml), cooled
- 1/2 tsp cocoa powder (unsweetened)
- 1 tsp maple syrup (optional)
- Topping:
- 1/4 cup Greek yogurt or plant-based yogurt (optional for creaminess)
- 1–2 tsp cocoa powder or grated dark chocolate for garnish
How to Prepare
- Prepare the Chia Pudding Layer:
- In a bowl, combine chia seeds, almond milk, vanilla extract, and maple syrup (if using).
- Stir well to prevent clumping and let it sit for 10 minutes. Stir again to ensure the seeds are evenly distributed.
- Cover and refrigerate for at least 2 hours or overnight for the best texture.
- Prepare the Coffee Layer:
- Brew espresso or strong coffee and allow it to cool.
- Mix the coffee with cocoa powder and a touch of maple syrup for sweetness.
- Assemble the Tiramisu Chia Pudding:
- In a glass or jar, layer the chia pudding and coffee mixture alternately.
- Top with a dollop of Greek yogurt or plant-based yogurt for extra creaminess.
- Dust with cocoa powder or sprinkle grated dark chocolate on top.
- Chill and Serve:
- Refrigerate the assembled pudding for 10–15 minutes to allow the flavors to meld.
- Serve chilled and enjoy this nutritious yet indulgent dessert!
Calories
The approximate calorie count per serving (1 glass or jar):
- Chia seeds: 120 calories
- Almond milk: 30 calories
- Maple syrup (1 tbsp): 52 calories
- Espresso/coffee: 2 calories
- Cocoa powder: 5 calories
- Greek yogurt (2 tbsp): 20 calories
- Dark chocolate (1 tsp): 20 calories
Total Calories (Per Serving): ~250 calories
Note: Calories may vary based on the type and quantity of ingredients used.
Advantages of Tiramisu Chia Pudding
- Rich in Nutrients:
- Chia seeds are packed with omega-3 fatty acids, fiber, and protein.
- Cocoa powder provides antioxidants and adds a chocolatey flavor without added sugar.
- Low-Calorie Treat:
- This recipe is a lighter alternative to traditional tiramisu, making it suitable for weight-conscious individuals.
- Customizable:
- You can adjust the sweetness, substitute ingredients, or add layers such as fruit for added flavor and nutrients.
- Digestive Health:
- Chia seeds promote good digestion due to their high fiber content.
- Sustained Energy:
- The combination of chia seeds and coffee provides a balance of protein, healthy fats, and a caffeine boost, perfect for an energy-packed start to the day.
- Suitable for Various Diets:
- With plant-based milk and yogurt, this recipe is vegan-friendly and dairy-free.
- Easy to Prepare:
- The recipe requires minimal cooking and can be prepared ahead of time, making it perfect for busy schedules.
Conclusion
Tiramisu Chia Pudding is the ultimate combination of indulgence and health. With its creamy texture, coffee-infused flavor, and numerous health benefits, it’s a recipe you’ll want to add to your repertoire. Whether you’re looking for a quick breakfast, a light dessert, or a nutritious snack, this recipe ticks all the boxes. Try it today and savor the best of both worlds!
