Are chia seeds good for diabetics?

Yes, chia seeds are excellent for diabetics. They're rich in soluble fiber, which slows digestion and helps prevent blood sugar spikes. When combined with Greek yogurt, as in this chia seed yogurt recipe, they form a balanced, low-glycemic snack or breakfast option.

Can I put raw chia seeds in yogurt?

Absolutely. Raw chia seeds can be added directly to yogurt. As they sit, they absorb liquid and expand, creating a pudding-like texture. That’s the key technique in this chia seed yogurt recipe—just chill the mixture for at least 2 hours for best results.

What is the ratio of chia seeds to yogurt?

A great ratio is 1 cup of Greek yogurt to 4 tablespoons of chia seeds . This ensures the final texture is thick but not dry, creamy but not too loose. If you add almond milk or citrus juice, it blends even better.

Is chia yogurt good for you?

Yes—chia yogurt is a nutrient-dense food, combining healthy fats, fiber, and protein. It supports digestion, satiety, and blood sugar stability, especially when made without added sugars. This chia seed yogurt recipe is an easy way to enjoy those benefits in one simple dish.

Chia Seed Yogurt Recipe – Naturally Creamy & Healthy

Ingredients

Scale

1 cup plain Greek yogurt

4 tbsp chia seeds

1/2 cup unsweetened almond milk

3–4 tbsp liquid allulose (to taste)

1 tsp lime zest (or lemon)

1 lime, juiced (or lemon)

1/2 tsp vanilla extract

Pinch of salt

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Instructions

Combine all ingredients: In a bowl, combine Greek yogurt, chia seeds, almond milk, allulose, lime zest, juice, vanilla, and salt.
Whisk mixture: Whisk until fully blended and smooth.
Filling jars with chia seed yogurt recipe mixture
Adjust taste: Taste and adjust sweetener or citrus as needed.
Refrigerate pudding: Cover and refrigerate for at least 2 hours, preferably overnight.
Serve with toppings: Stir before serving and top with your desired toppings.

Notes

Store refrigerated for up to 7 days. Do not freeze.

To make it dairy-free, use canned coconut milk instead of yogurt and almond milk.

Topping ideas: berries, nuts, granola, or a dollop of extra yogurt.

Author: Marissa Lane
Prep Time: 10 minutes
Cook Time: 0 minutes
Category: Breakfast, Snack
Method: No-Cook
Cuisine: Low Sugar, Diabetic-Friendly
Diet: Diabetic

Nutrition

Serving Size: 1 serving
Calories: 270
Sugar: 1g
Sodium: 55mg
Fat: 16g
Saturated Fat: 5g
Unsaturated Fat: 10g
Trans Fat: 0g
Carbohydrates: 6g
Fiber: 9g
Protein: 13g
Cholesterol: 15mg