No Sugar Added Mango Turmeric Chia Pudding

This mango turmeric chia pudding is easy to make and high in filling protein, fiber, and healthy fats. With no added sugar, it's a nutritious and make-ahead friendly breakfast or snack. (vegetarian, gluten-free, nut-free)

If you've been a reader for a while, you know how I love my overnight oats! But every once in a while, I mix things up with another easy make-ahead option: chia pudding. It's the same concept and super nutritious. This recipe is one of my favorite no-added-sugar ways to enjoy nutritious chia pudding.

Why You'll Love This Chia Pudding

Chia pudding is made when you mix chia seeds with a liquid. The tiny seeds absorb the liquid and form a gel that is so yummy when you flavor it! Chia seeds are high in fiber and healthy omega-3 fatty acids, making chia pudding super healthy. Here, I use creamy yogurt and orange juice as the liquid base, then add sweet, juicy mango and anti-inflammatory turmeric for a delicious snack or breakfast that packs a powerful nutrition punch without any added sugar!

Benefits of Turmeric

Turmeric has been around for hundreds of years and is common in Indian cooking. The bright yellow-orange root has just recently become popular in the United States for its health benefits. Turmeric is high in a compound called curcumin, which gives the root it's anti-inflammatory and antioxidant properties. Curcumin has been linked to:

• Reduced inflammation
• Reduced pain from inflammatory conditions, such as osteoarthritis, as well as exercise-induced inflammation
• Reduced oxidative stress
• Possible protection against degenerative brain disease, such as Alzheimer's
• Improvement in several markers of endothelial function, which is related to heart disease
• Possible mechanisms that could helps treat and prevent certain types on cancer (though these haven't yet been studied properly in humans).
• Possible improvement in symptoms of depression

It’s important to note that many of these studies are based on large dose supplements. Also, bioavailability of curcumin (or your body's ability to use it) is low. It's increased by compounds in black pepper, ginger and dietary fat.

The Ingredients

• Plain Greek yogurt - Greek yogurt adds extra protein and makes this chia pudding extra creamy. If you want to make this recipe vegan, use your favorite non-dairy yogurt alternative.
• Orange juice - Orange juice adds natural sweetness. Swap in mango juice if you can find it!
• Turmeric - I use ground turmeric since it is readily available. Feel free to use fresh grated turmeric root.
• Ginger - I used ground ginger here, but feel free to swap in fresh grated ginger if you'd like.
• Chia Seeds - Chia seeds are a great source of fiber and healthy omega-3 fats.
• Mango - The sweetness of mango is a delicious complement to turmeric. Fresh or frozen, either works!

How To Make Mango Turmeric Chia Pudding

1. Whisk the yogurt, orange juice, turmeric and ginger together in a large jar or glass container with a lid.
2. Add the chia seeds and mango and stir to combine.
3. Cover and refrigerate overnight, or for at least 6 hours while the chia seeds absorb the liquid.
4. Give it a stir in the morning or before you're ready to eat!

How To Serve It

This chia pudding makes a perfect breakfast or snack as-is when you're in a hurry. But if you have some extra time in the morning, you can layer your chia pudding with more mango and/or other fruit such as berries or bananas. You can also top with any nuts, seeds, or coconut.

More Delicious Make-Ahead Breakfasts

• Peanut Butter Banana Overnight Oats
• Lemon Poppyseed Overnight Oats
• Orange Juice Strawberry Coconut Chia Pudding
• Banana Coconut Breakfast Pudding
• Vegan Coconut Tahini Granola

If you made this recipe, please leave a star rating in the comments!

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This post was originally published April 2018 and has been updated.