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    Home » Recipes » Breakfast

    Published: Sep 3, 2020 · Modified: Sep 28, 2022 by Claire · This post may contain affiliate links. As an Amazon associate I earn from qualifying purchases · 8 Comments

    Golden Milk Chia Pudding

    Jump to Recipe Print Recipe

    This golden milk chia pudding is a healthy and very delicious breakfast idea, or easy mid-afternoon snack. Made with chia seeds, turmeric and a dash of maple syrup, it contains ingredients that are understood to have anti-inflammatory properties. A vegan, gluten free and low histamine recipe.

    golden milk chia pudding in a glass jar with blueberries and pumpkin seeds next to it.

    Chia pudding always feels to me like the sweet treat you want, and has the benefit of being full of goodness too. Most of my recipes are fruit-based such as the peach and ginger chia pudding and blackberry and ginger chia pudding.

    For chia puddings without fruit, my coffee chia seed pudding and oat milk chia seed pudding are both perfect for a morning treat! And if you are all about spice, then my tasty nutmeg cinnamon milk is so cosy!

    This spiced golden milk chia pudding doesn't use fruit (although feel free to add some as a topping!) and instead focuses on the delicious spices most of us have in the pantry. It's a very easy meal prep breakfast idea for a busy week morning, or a golden milk dessert for the evening!

    Jump to:
    • ⭐ Why you'll love this recipe
    • 🍯 Ingredients
    • 📖 Variations to the recipe
    • 🔪 Step by step instructions
    • 💭 Recipe tips
    • 📋 Frequently asked questions
    • 📋 The benefits of turmeric
    • 🥣 More tasty chia pudding recipes
    • 📖 Recipe
    • 💬 Comments

    ⭐ Why you'll love this recipe

    • Bursting with health! Turmeric, the main ingredient of this chia pudding, has reputed anti inflammatory properties, and chia seeds are full of good fats too.
    • A fun non-fruit pudding. Makes the most of spices as a nice change for breakfast.
    • Simple to make. Making this turmeric chia pudding couldn't be easier, with just a couple of steps and some time in the fridge.

    🍯 Ingredients

    all the ingredients to make golden milk chia pudding in small bowls.

    All the ingredients and their quantities are set out in the recipe card below.

    Chia pudding is a really simple recipe, and this turmeric version has only a handful of pantry staple ingredients. See the recipe card below for the list of ingredients and their quantities!

    • Chia seeds - the main ingredient and a good source of plant-based protein. You want whole chia seeds, not milled chia. The Terrasoul organic chia seeds are good.
    • Turmeric - the spice that makes this a golden milk recipe and gives so much flavour. The Simply Organic turmeric is good. Adjust the amount to preference.
    • Black pepper - this is optional, but helps increase the health benefits of turmeric if you are able to tolerate.

    📖 Variations to the recipe

    The black pepper is optional. My low histamine readers may prefer not to include it, as it rates as higher histamine.

    If you fancy even more spice, then a small pinch of cardamom would be nice!

    🔪 Step by step instructions

    This golden milk chia pudding is very simple to make, with just a few steps:

    non-dairy milk, chia seeds and turmeric in a glass bowl.
    chia seeds whisked into milk with turmeric powder in a glass bowl.
    golden milk chia pudding in a glass bowl.

    Step 1

    Add all the ingredients to a bowl or a container that can be sealed.

    Step 2

    Give it a good whisk so the chia seeds are all combined with the milk and spices. Set aside in the fridge for around two hours, or overnight (low histamine readers see below). If you can, give it another whisk after an hour or so, as this help the seeds to distribute in the milk and not clump together.

    Step 3

    The chia pudding will expand as the seeds absorb the liquid. Transfer to your serving bowl and add fruit, nuts or seeds if you like!

    overhead view of golden milk chia pudding with blueberries and pumpkin seeds on top.

    💭 Recipe tips

    • Using a whisk to combine the ingredients is best I find, as it helps them distribute amongst the chia seeds so they soak up the milk and flavours.
    • Try and give the chia pudding a stir after half an hour or so in the fridge as it helps prevent the chia seeds from clumping together.
    • Adjust the turmeric to taste. Begin with less than the recipe if you aren't a big fan of spice and add more if it becomes a favourite!

    📋 Frequently asked questions

    Is golden milk chia pudding healthy?

    It contains chia seeds which are a good source of fatty acids, as well as anti-inflammatory spices.

    Do I have to include the black pepper?

    Black pepper helps the absorption of curcumin in turmeric, but you don't have to include it.

    How long does it take for a chia pudding to set?

    Chia pudding needs at least an hour to set in the fridge. If you can leave it a little longer you will get a thicker pudding.

    📋 The benefits of turmeric

    There is a lot of talk about the health benefits of turmeric, and research is underway to further investigate this. I had always heard that one of its potential benefits is as an anti-inflammatory due to one of its compounds - curcumin. When I did a bit more research though it appears that you would have to consume quite a large amount of this spice for that benefit, which would be unlikely through food alone (BBC Good Food).

    That doesn't mean it isn't good for you as a food though! Aside from being a potential anti-inflammatory at high levels, it is also an antioxidant. Many recipes pair turmeric with a pinch of black pepper as curcumin is more effectively absorbed into the bloodstream with this spice (Healthline). If you follow a low histamine diet, then this can be omitted if you are unable to tolerate black pepper. The chia pudding will still be a nice treat without it!

    glass jar of golden milk chia pudding with blueberries on it and a spoon in the jar.

    🥣 More tasty chia pudding recipes

    Love an easy healthy breakfast idea? There are so many fun chia pudding ideas here on the blog, including my blueberry coconut chia pudding and my blackberry maple chia pudding. Some recent recipes to enjoy:

    • cherry chia pudding in a glass jar with a spoon in it.
      Cherry Chia Pudding
    • blueberry coconut chia pudding in a glass jar
      Blueberry coconut chia pudding
    • peach chia pudding in glass jars.
      Peach Chia Pudding
    • cardamom chia with blueberry compote in two glass jars.
      Cardamom Chia Pudding

    I’m always in the kitchen, so come join me on Instagram, Facebook and Pinterest to be the first to hear of new recipes. And please do leave a star rating ⭐⭐⭐ if you've tried the recipe!

    📖 Recipe

    golden milk chia pudding in a glass jar with blueberries on top.

    Golden Milk Chia Pudding

    Claire
    This golden milk chia pudding is full of flavour and makes for a healthy breakfast or mid-afternoon snack idea. With just a few ingredients, it is very simple to put together and goes perfectly with some fruit or granola.
    5 from 3 votes
    Prevent your screen from going dark
    Print Recipe Pin Recipe
    Prep Time 5 mins
    Time in the fridge 1 hr
    Total Time 1 hr 5 mins
    Course Breakfast, Brunch, Snack
    Cuisine American, British
    Servings 1 serving
    Calories 211 kcal

    Equipment

    • Whisk

    Ingredients
      

    • 2 tablespoon chia seeds
    • 0.5 cups non-dairy milk
    • ¼ teaspoon turmeric (adjust quantity to preference)
    • ¼ teaspoon ginger powder optional
    • 2 teaspoon maple syrup
    • pinch black pepper optional

    Instructions
     

    • Combine all your ingredients in a jar or a container that can be sealed, and stir or whisk very thoroughly so they are all combined. Place in the fridge for at least an hour to allow the chia pudding to set. Stir at least once while in the fridge, if possible.
    • Top with fruit, nuts or seeds of your choice if you like.

    Notes

    • Stir or whisk the chia pudding well, both when you first combine the ingredients but also halfway through the 'setting' time to break up any clumps of seeds that form.
    • For my low histamine readers, the black pepper is optional ingredients and the chia pudding is still delicious without it.
    • If you have a sweet tooth, then feel free to add a touch more maple syrup!
    • Please note that nutritional information is offered as a courtesy. It is auto-generated and should be understood to be an estimate.
     
    Swiss Interest Group Histamine Intolerance (SIGHI) food compatibility list for histamine
    All ingredients in this golden milk chia pudding score 0 on the SIGHI list, with the exception of:
    • black pepper, which scores 2. It is optional.
    • ginger scores 1.
    • non-dairy milk has variable scores.

    Nutrition

    Calories: 211kcalCarbohydrates: 24gProtein: 8gFat: 10gSaturated Fat: 1gPolyunsaturated Fat: 7gMonounsaturated Fat: 1gTrans Fat: 0.03gSodium: 64mgPotassium: 315mgFiber: 9gSugar: 11gVitamin A: 477IUVitamin C: 9mgCalcium: 333mgIron: 3mg
    Tried this recipe?Mention @lowhistaminekitchen or tag #lowhistaminekitchen!
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    Reader Interactions

    Comments

    1. kara says

      March 29, 2021 at 10:36 pm

      I'm curious if you ever use fresh turmeric in any recipes. I don't know if there is a difference nutritionally or not. Also, there is the issue of the fresh staining everything yellow! Anyway, I tried making a version of golden milk with fresh turmeric and a small amount of fresh ginger, maple syrup, mix of coconut milk and almond milk and a tiny bit of black pepper. It was pretty tasty and I didn't have any issues with it so that was good. I'm just unsure of the ratio of fresh turmeric vs ground. Thought I'd see if you had any insight into it.

      Reply
      • throughthefibrofog says

        March 30, 2021 at 6:11 pm

        I haven't used fresh turmeric, only because it isn't available at the store I use for deliveries at the moment. But I will definitely be trying it once I can get hold of some!
        Glad you came up with a golden milk recipe using fresh - I would test out the quantity that you prefer taste-wise.

        Reply
    2. Sheryl Chan says

      September 10, 2020 at 6:31 pm

      I've always been curious about the anti-inflammatory properties about turmeric but unfortunately it's a blood thinner. When I'm next on injections instead of oral meds I've gotta try all these recipes!

      Reply
      • throughthefibrofog says

        September 13, 2020 at 8:47 am

        I always seem to use ingredients that you aren't able to have Sheryl! I'll have to do some research and cook up something OK for you.

        Reply
    3. Shruti Chopra says

      September 10, 2020 at 7:53 am

      In recent years, I've always found it interesting to see the emergence of "golden milk" in the Western world. Culturally I've grown up having turmeric-milk. As soon as someone got hurt, or was unwell or had inflammation of any kind or needed additional strength, turmeric milk was given. It's one of those Ayurvedic traditions that has gone on for centuries. So I'm glad that it's been accepted and adapted to various forms from lattes to now as a chia seed pudding - which I'd love to try whenever I have golden milk next. Thank you for sharing this form of golden milk with us.

      Reply
      • throughthefibrofog says

        September 13, 2020 at 8:46 am

        it is strange how it suddenly became the 'in' thing here isn't it, when it is centuries old. But I"m glad that we get to have it too! Hope you liek teh chia pudding if you try it out.

        Reply
    4. Katie Clark says

      September 09, 2020 at 11:45 pm

      I have saved this one to give a try once things slow down and I actually cook again. Although, I see it wouldn't take too much time and effort being I have all the ingredients in the house.

      Reply
      • throughthefibrofog says

        September 13, 2020 at 7:42 am

        It's an easy one Katie, no cooking required - just some stirring!

        Reply

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    Hi, I’m Claire. After a diagnosis of MCAS I began to follow a low histamine diet, which has helped me manage my symptoms. Here I hope to show that a restrictive diet can still be full of flavourful meals, and help you enjoy being creative in the kitchen.

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