Looking for a summery dessert to serve up to guests or treat yourself with on a hot afternoon? This chia pudding recipe fits the bill for a light, healthy dessert.
Watermelon and coconut water provide the hydrating base for this chia pudding recipe from Provenance Meals, unlike other recipes that often use nut milk. You’ll quench your thirst and stay well-hydrated on hot summer days while getting in some fiber and protein to keep you full.
Healthy chia pudding ingredients
While watermelons are higher in sugar than some fruits, they’re not to be skipped. The juicy fruit has around a 91 percent water content, so it’s ultra-hydrating. It’s also one of the highest sources of the antioxidant lycopene—even more than fresh tomatoes. Lycopene helps to protect cells from damage and early research shows it may be beneficial in preventing some cancers and eye diseases. (1,2)
Chia seeds are tiny but mighty, with two tablespoons packing in 11 grams of heart healthy, filling fiber. They also contain protein and omega-3 fatty acids to keep you satiated. The combo of protein and fat is a great way to stabilize blood sugar levels.
Naturally sweet, coconut water is also very hydrating and is high in electrolytes like calcium, magnesium, potassium, and sodium. Electrolytes play a role in maintaining fluid balance, so they’re great to consume after you’ve been sweating a lot, like on sweltering summer days. The potassium found in coconut water may be particularly beneficial for controlling blood pressure, research has found. (3)
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Coconut watermelon chia pudding recipe
Makes 1 serving
- 1 cup cubed watermelon
- 1 cup coconut water
- 2 tbsp plus 2 tsp white chia seeds
- Fresh mint and sliced blackberries to garnish
1. Blend watermelon and coconut water in a blender on high until completely smooth.
2. Pour into a cup, add chia seeds, and stir well. Let refrigerate for at least 3 hours, stirring occasionally.
3. Garnish with sliced blackberries and a mint sprig.