Chia Honey Pudding – Ancient Treat for Modern Diets

Did you resolve to eat better? Monica King is here today with a healthy paleo desert that is simple to make.  Best of all it uses the seeds of a Southwestern wildflower – chia.  This wonderfully light pudding that fits perfectly into low-carb, keto, gluten-free, paleo diet and is extremely versatile.


The key ingredient is chia seeds. These seeds are hydrophilic, they can absorb over ten times their weight when soaked in liquid and develop a mucilaginous coating that gives them a gelatin type texture. If you have never had them, do try some. They are fun to suck on as you work in the garden.


Southwestern Roots

The seeds sold as “chia” come from one of three species of Salvia or wild sage (not garden sage). Salvia are in the very large and varied mint family of plants. Here in the Southwest, chia comes from Salvia columbariae. There is archaeological evidence that suggests that this same species of chia was once the third most important crop during pre-Columbian times for many Mesoamerican cultures including the Aztecs. Chia was cultivated along side maize, beans, and amaranth as a main staple.

Savorist Jacqueline Soule shares this story: When I was a child visiting the Tohono O’odham reservation, I was given some chia seeds to try. I was told that the O’odham would suck on chia seeds as they moved their families between their summer homes and their winter homes. My informant said that sucking on chia seeds was supposed to help them stay hydrated as they crossed the desert but I have a sneaking suspicion it was used to keep the kids from chattering.


Chia – A Wonderful Wildflower for Foraging

Just outside Monica and Dan King’s desert homestead and main apiary is an underground gas pipeline that was reseeded with a seed mixture that included Salvia columbariae, desert chia. Monica enjoyed the beautiful purple-blue flowers, and has since cultivated some of her own in one of her low water area wildflower gardens. To learn how to grow some yourself, visit the Gardening With Soule – Growing Wildflowers link.  ((Although it is late you could start before the end of January.))



Since the desert chia produces dense clusters of flowers, it is easy to harvest clusters of seed. Simply wait until the blooms are done and the stalk begins to dry. Place a bowl or basket below the stalk and snap it off into the container Let everything dry a few more days (out of direct sunlight). Shake the seed out of the pods. A kitchen colander lets the seeds slide through but holds most of the chaff.

Use Chia

Chia is a lovely wildflower but also a healthy snack. Besides being packed full of vitamins and minerals, for every 3.5 grams of these tiny seeds there is a whopping 16.5 grams of protein and 34.4 grams of fiber! So no guilty feelings after a serving! The sweetness of this recipe comes from coconut milk and ambrosial liquid gold: honey!


Chia Honey Banana Pudding

This recipe is easy to make and you can do almost anything to jazz it up. Use different in-season fruits to top it or blend in. During off-season use preserves from your pantry. I am even thinking of some fresh chopped prickly pear fruit. Perhaps some strawberries? Chopped nuts? I use this as a base and put fun spins on it. Regardless of variations it is quite wonderful on its own.

Chia Pudding Ingredients

2 cups coconut milk 
2 medium ripe bananas
2 teaspoons local honey
1 teaspoon vanilla extract 
1/2 teaspoon ground cinnamon
6 teaspoons chia seeds


In a blender combine the coconut milk, bananas, honey, vanilla, and cinnamon. Blend until smooth and pour into a large bowl.

Add the chia seeds, stirring to combine.

Cover and refrigerate, stirring every 10 minutes for the first 40 minutes. This help move the chia seeds throughout the mixture and release their “gelatin.”

Ideally allow to chill for another 3-7 hours before serving, but can be served at this stage.

Spoon pudding into serving glasses and add any desired toppings such as chopped fruit, nuts, coconut flakes, etc.

When using preserves it works better to put a couple tablespoons in the bottom of the serving glass then top with the pudding.

Makes 4 servings.


Want Our Latest Cooking Guide?

Sign up for our free weekly email newsletter and we will send you our latest cooking guide – it changes with the seasons. You get each new one once you are signed up.

What do you think?!

Please leave your comments and ideas in the “reply” (= comment) section below.

Follow us on Facebook and Instagram

honey-savor-southwestMore fun with Monica in: Using Honey in New & Savory Ways (Tierra del Sol Institute Press). Only $7 online – or buy from Monica or Jacqueline in person. This link is to Amazon and if you buy the book there the Horticulture Therapy non-profit Tierra del Sol Institute will get a few pennies at no additional cost to you.

© Article copyright SavortheSW. All rights reserved. You must ask permission to republish an entire blog post or article. Okay to use a short excerpt but you must give proper credit. You must include a link back to the original post on our site. No stealing photos.



Be the first to reply

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.