Coconut Date Chia Pudding Packed With Fiber & Brain Food



Creamy Chia Pudding made with coconut milk and sweetened with dates makes a great post-operative snack. Here’s why: It fills you up with clean fiber and healing omega 3, both essential for post-operative recovery. Last Friday instead of enjoying ‘Family Movie Night’ I was in the ER, struggling with excruciating pain which eventually led to an appendectomy – hence the “pudding all week” diet. When you have surgery, the one thing you DO NOT want to do is to strain your bowel movement since that can complicate the stitches. However, most pain meds and the fact that you did have surgery tend to make you constipated, calling for more fiber. I am not a huge fan of Metamucil, Citruceal etc. and prefer natural fiber. After I got tired of steel-cut oats I turned to chia pudding and now am absolutely hooked on it. Super easy to make: Soak the chia seeds in milk, add some fruit and natural sugar and you have a creamy tapioca type pudding that is a pure pleasure to eat. Chia seeds swell up and become like soft tapioca beads and make a soft, moist pudding. You can add it to smoothies and bubble tea too. I tried chia pudding several ways but my favorite so far is to mix it with coconut milk and dates. Dates sweeten it enough that you don’t need sugar, but you can add a dribble of maple syrup if you want. My kids were eating my chia pudding! It was that yummy and knowing that I am pumping my system and theirs with healthy fiber and omega 3, sure doesn’t hurt. If you’re looking for ways to add more fiber to your diet try chia pudding! Like me, you’ll fall in love with it! Who says healthy can’t be tasty !! Best of all it’s a ‘No Cook’ raw pudding !



Nutrition Wise!

Chia seeds add a powerful punch to every serving. Just 1 tbsp. had 6 grams of fiber, three grams of protein and about 3 grams of omega 3. Omega 3 is super brain food and has so many health benefits. Impressive huh! It takes just 1 tbsp of chia seeds to make one serving of chia pudding.  Coconut milk has healthy fat that is burned as fuel as soon as it is ingested.  Dates are a powerhouse of iron and fiber.  All in all, a healthy fiber packed Chia pudding that tastes yumm ! 



Coconut Date Chia Pudding

Serves 1-2
Dietary Diabetic, Gluten Free, Vegan, Vegetarian
Meal type Dessert, Snack
Misc Child Friendly, Pre-preparable, Serve Cold


  • 1 Tbsp chia seeds
  • 1/2 cup coconut milk
  • 4 dates (chopped)
  • 1 Tsp maple syrup (optional)
  • 1 Tsp coconut flakes (optional)


Soak chia seeds and chopped dates in coconut milk overnight or for a few hours in the refrigerator
Top with coconut flakes and a drizzle of maple syrup
About Sunithi Selvaraj, RD

Registered Dietitian with a sweet tooth and a passion for eating healthy ( quite a combo) Nutrition Geek, Healthy Nut.........


  1. looks good ! I use chia in smoothies, but never made a pudding out of it. Easy to make too. I may add honey to mine & try some other fruits. Have a good recovery 🙂 !

  2. Love this !!!!!!! So much flavor & goodness in a little cup. Heard of chia seeds and wondered how to use them. This is good , thanks. I read the other post on benefits of chia seeds and that’s helpful too ! Looks pretty Sue !

  3. OMG !!!!!!!!!!!!! beautiful !! Making this tonight. Don’t have dates, but have raisins . Maybe cn use those ?

  4. This looks absolutely healthy and a must try recipe. But I haven’t heard of Chia seeds. Are these available in the market?

  5. Eating foods that are very rich in fiber is such an underrated topic when it comes to dieting, post-operatory situations and even on a daily basis. People need to do their research more often, I give you that. The recipe sounds terrific but I am very sad that some of the more exotic ingredients are rather hard to find in some countries. Where do you buy your chia seeds from? I could use some food for thought. Literally.

    • Your’e right.I realized the importance of fiber even more when I had surgery. So important not to strain the bowels. Chia seeds are avilable online. In India the seeds that are used to make falooda are similar in nature. You can use those !

  6. Loved the recipe. Life has become fast and people have switched to convenience foods and more of junk foods thereby ignoring the importance of fruits, vegetables and more organic foods in their diet. Foods too rich in sugar should be consumed to the minimum. Thanks for the share.

  7. How does this thicken up like pudding?

  8. It looks so good! Thanks for the recipe!

  9. Good article and a lot of information available. I enjoyed reading about this entry and all the information was very helpful to me.

  10. Sue!! 🙂 I missed reading your yummy post! I haven’t been hungry just by reading food posts in a while. Thanks for yet again another yummy post!

  11. I want one! Fiber is good for our body digestion, right? I gotta have these served for meal time! :))

  12. Delicios and nutritious! :)) It seems easy to do and very yummy! I have plans of making this formy familly! 🙂

  13. Good for the tummy! Sue, you never failed to post yummy and healthy posts about food. Thanks for living up the dream. Haha! :))

  14. Delicioso! I want to try it out! I will find some time to make some! I’ll let you know about the outcome. Wish me success! 🙂

  15. Fiber does so many good things in our digestion so it is recommended to have it in our bodies. This yummy food plus the opportunity to get fibers in our system? Does it gets any better than this? 🙂

  16. Thank you very much for sharing this and sharing this great recipe! It looks really delicious and yummy! I would really love to try this.

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