breakfast

Chia Pudding with Mashed Banana

PostpartumAmericanEasyServes 210 min

Overnight chia seeds soaked in milk, topped with sweet mashed banana.

Chia seeds are a gentle powerhouse for the postpartum phase, offering abundant plant-based omega-3s for baby's brain development and easily absorbed calcium to protect the mother's bone health while she nurses. Greek yogurt adds a boost of protein that helps repair maternal tissues and provides steady, crash-free energy. Preparing this ahead of time guarantees a deeply nourishing meal that requires zero effort during those bleary-eyed morning hours.

View Nutrition Facts

One serving≈440 kcal · 18 g protein

Calories440 kcal

Protein18 g

Carbs44 g · 22.3g sugar

Fat24 g · 4.2g sat

Fiber13 g

Sodium82 mg

Folate50 mcg DFE

Iron3.1 mg

Calcium431 mg

Choline63 mg

Iodine56 mcg

Vitamin D60 IU

Vitamin B121 mcg

Zinc3 mg

from its ingredients

Ingredients

6 tbsp chia seeds
1 cup milk (dairy or fortified plant milk)
½ cup greek yogurt
1 tbsp maple syrup
1 tsp vanilla extract
1 banana, mashed
¼ cup walnuts, chopped

Method

1In a medium bowl or two individual jars, whisk together the milk, greek yogurt, maple syrup, and vanilla extract until smooth.
2Stir in the chia seeds. Let sit for 5 minutes, then stir vigorously again to break up any clumps.
3Cover and refrigerate for at least 2 hours, or ideally overnight, until it reaches a thick, pudding-like consistency.
4When ready to serve, mash the banana and spoon it over the set chia pudding. Top with chopped walnuts.

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