Raspberry Chia Pots - 28 By Sam Wood (via IQS)

Chia seeds are a high-quality plant-based protein known to be gentle on the stomach. Once chia seeds have been soaked in liquid, they expand and develop a bit of a slimy pudding-like texture which acts as a barrier for the gut, so it's a good choice for anyone with a sensitive tummy.
Prep Time: 10 mins
Cook Time: 0 mins
Refrigeration Time: 3 hrs
Total Time: 3 hrs 10 mins
Serves: 3
Course: Dessert
Cuisine: Vegetarian
Dietary Requirements: Vegetarian
Author: I Quit Sugar Blog (Guest Contributor: Meg Yonson)


  • 3 small glass jars


  • 1/3 cup raspberries fresh or frozen
  • 3/4 cups chia seeds
  • 2 1/4 cups full-fat milk
  • 1/2 lemon juiced
  • 1 green apple small, grated
  • 1 teaspoon ground cinnamon
  • 1/2 teaspoon vanilla extract

To serve

  • 1 tablespoon natural yoghurt full fat
  • 2 tablespoons almonds roughly chopped
  • .5 kiwifruit


  • Directions
  • Gently mash berries until they form a puree.
  • Mix together berries and remaining ingredients (except for the yoghurt and almond) in a bowl or glass jar.
  • Slive the kiwifruit thinly and place around the bottom inside of the glass jars, as a little decorative flourish, and now it's ready for the chia pudding.
  • Carefully divide chia pudding into 3 separate jars (try not to disturb the kiwifruit) and store in the fridge ready for breakfast.
  • Refrigerate for at least 3 hours or overnight (but give it a gentle stir 20 minutes after refrigerating to ensure it sets evenly and the apple doesn't sink to the bottom).
  • When the pudding is ready to eat, add 1 tablespoon of natural yoghurt and 2 tablespoons of chopped almonds on the top of each jar.
  • Enjoy!


For a dairy-free option: Use almond or coconut milk in place of full-fat milk and replace yoghurt with coconut or almond yoghurt.
Nutrition Facts
Gut-Lovin' Raspberry Chia Pot
Amount Per Serving
Calories 417 Calories from Fat 207
% Daily Value*
Fat 23g35%
Saturated Fat 5g31%
Cholesterol 19mg6%
Sodium 90mg4%
Potassium 619mg18%
Carbohydrates 43g14%
Fiber 19g79%
Sugar 19g21%
Protein 15g30%
Vitamin A 352IU7%
Vitamin B3 4mg20%
Vitamin C 31mg38%
Vitamin K 9µg9%
Calcium 521mg52%
Iron 4mg22%
* Percent Daily Values are based on a 2000 calorie diet.

NB: All main course recipes use quantities from the ‘Female Healthy Weight Maintenance’ Stream of the 28 By Sam Wood program. So if you’re a male, feel free to bulk it up.

If you’re looking for sustainable weight loss, why not check out our 28 By Sam Wood Weight Loss Program?

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Posted by I Quit Sugar

In May 2018 Sarah Wilson appointed 28 By Sam Wood as the sole custodian of all the IQS recipes that were freely available on the I Quit Sugar blog. At 28 we are committed to the cause of reducing processed sugar in our diets, so we have pledged that all freely available recipes remain free and available to the public. You can find them all at https://recipes.28bysamwood.com