Start your day with a tropical twist with this vibrant Mango and Dragon Fruit Chia Pudding! Packed with nutrients, antioxidants, and fiber, this easy-to-make parfait is not only a visual delight but also a healthy breakfast or snack option. The creamy coconut milk base combined with the sweetness of mango and the vibrant flavor of dragon fruit makes this chia pudding a refreshing treat. Perfect for meal prep, this pudding can be made in advance, so you’re ready for a nutritious start to your day.

Full Recipe:

Ingredients

• 350 ml milk of choice (coconut milk recommended)

• 1 ½ tablespoons maple syrup

• ½ teaspoon vanilla extract

• 65g chia seeds (approximately 6 tablespoons)

• 1/2 pink dragon fruit, peeled and blended

• 1 large Alphonso mango, peeled and blended

• Vanilla coconut yogurt (optional for layering)

• Chopped mango (for topping)

Directions

1. Prepare the Chia Pudding:
   In a measuring jug, combine 350 ml of milk, 1 ½ tablespoons of maple syrup, and ½ teaspoon of vanilla extract. Stir well to mix. Add 65g of chia seeds and stir again using a fork to ensure the chia seeds are evenly distributed. Leave to set for at least 4 hours or overnight, stirring every couple of hours.

2. Blend the Dragon Fruit:
   Peel and roughly chop half of the pink dragon fruit, then blend it until smooth.

3. Combine Dragon Fruit with Chia Pudding:
   Stir the pureed dragon fruit into the prepared chia pudding. Mix well to combine the flavors.

4. Blend the Mango:
   Peel and roughly dice the Alphonso mango, then blend it until smooth.

5. Assemble the Parfait:
   Layer the dragon fruit chia pudding, mango puree, and vanilla coconut yogurt (if using) in your serving cups or jars. Top with chopped mango for an extra burst of tropical flavor.

6. Serve and Enjoy:
   Serve immediately or refrigerate for later. Enjoy this creamy and vibrant parfait as a healthy breakfast or snack!

Nutrients

(Approximate per serving)

• Calories: 210 kcal

• Carbohydrates: 32g

• Protein: 4g

• Fat: 10g

  • Saturated Fat: 7g

• Cholesterol: 0mg

• Sodium: 30mg

• Potassium: 320mg

• Fiber: 7g

• Sugar: 14g

• Vitamin A: 15% DV

• Vitamin C: 25% DV

• Calcium: 15% DV

• Iron: 8% DV

The Nutritional Benefits of Mango and Dragon Fruit Chia Pudding

Mango and dragon fruit chia pudding is a powerhouse of nutrients, offering a wide range of health benefits. Chia seeds, the core ingredient of this pudding, are loaded with fiber, omega-3 fatty acids, and antioxidants. Fiber plays a crucial role in digestive health, helping to regulate the digestive system and promote feelings of fullness. The omega-3 fatty acids in chia seeds are essential for heart health and have anti-inflammatory properties, while the antioxidants help protect the body from oxidative stress and damage caused by free radicals.

The fruit components of this pudding—mango and dragon fruit—are also packed with vitamins and minerals. Mango is rich in vitamin A, which supports eye health, skin health, and immune function, as well as vitamin C, which plays an essential role in collagen production and boosts the immune system. Dragon fruit, with its striking pink color, is an excellent source of vitamin C and also contains several other beneficial nutrients, including iron, magnesium, and fiber. Together, these fruits contribute to overall health and well-being.

The addition of coconut milk brings healthy fats to the dish, adding creaminess while promoting heart health. The natural sweetness of mango and dragon fruit reduces the need for added sugars, making this pudding a healthier dessert or snack option. If you opt to add a bit of maple syrup, it provides a natural, plant-based sweetness that enhances the tropical flavor without overwhelming the dish.

How Mango and Dragon Fruit Chia Pudding Is Made

The process of making Mango and Dragon Fruit Chia Pudding is simple and straightforward, requiring only a few ingredients and minimal effort. First, a creamy base is prepared by combining milk of choice (coconut milk is highly recommended for its rich, tropical flavor) with maple syrup and vanilla extract. The milk mixture is then stirred with chia seeds, allowing them to absorb the liquid and expand overnight. This creates the signature pudding-like texture that is characteristic of chia seed recipes.

While the chia pudding is setting, the tropical fruits are blended into smooth purees. The vibrant pink dragon fruit and the sweet, golden mango are each pureed separately and then mixed with the chia pudding to create a visually appealing, multi-layered dessert. The striking contrast of the bright pink dragon fruit and the golden mango makes this pudding not only delicious but a feast for the eyes as well.

Once the chia pudding has fully set and thickened, it is layered with the fruit purees and, if desired, a dollop of vanilla coconut yogurt for extra creaminess. Finally, the parfait is topped with chopped fresh mango for added flavor and texture. The result is a refreshing and indulgent dish that offers the perfect balance of sweetness, creaminess, and tropical flair.

The Versatility of Mango and Dragon Fruit Chia Pudding

One of the best aspects of Mango and Dragon Fruit Chia Pudding is its versatility. The recipe can easily be customized to suit different dietary needs and preferences. For those following a dairy-free or vegan lifestyle, coconut milk and coconut yogurt are excellent plant-based options. You can also substitute the maple syrup with agave nectar, honey, or another natural sweetener if desired. Additionally, if you don’t have access to dragon fruit, it can be substituted with other fruits like berries or kiwi, while still maintaining a vibrant and refreshing flavor profile.

The chia pudding can be prepared in individual jars or cups, making it ideal for meal prep. By making a batch ahead of time, you can have a healthy, grab-and-go breakfast or snack ready for several days. Simply store the parfaits in the refrigerator for up to 4-5 days. The pudding thickens as it sits, so it’s perfect for making in advance and allowing the flavors to meld together over time.

Mango and Dragon Fruit Chia Pudding is also incredibly flexible in terms of serving. It can be served as a breakfast parfait, a light afternoon snack, or even as a healthier dessert option after dinner. The layers of fruit and creamy chia pudding make it feel indulgent, while the nutrient-dense ingredients ensure that it remains a healthy choice. Whether you enjoy it on its own or pair it with other dishes, this pudding makes for a delightful and satisfying treat.

How Mango and Dragon Fruit Chia Pudding Can Be Modified

While the traditional recipe calls for the use of mango and dragon fruit, there are many ways to modify the flavors to suit your taste preferences. For example, you could substitute the tropical fruits with other fresh fruit purees such as strawberries, blueberries, or passion fruit. Each fruit brings its own unique flavor and color to the pudding, allowing you to get creative with the combinations.

If you’re looking for a more decadent version of the pudding, you could add a drizzle of honey, agave syrup, or even coconut nectar for additional sweetness. If you prefer a more indulgent texture, consider adding a dollop of coconut cream on top or mixing in some coconut flakes or granola for crunch. For an added protein boost, you can also stir in some protein powder, Greek yogurt, or nut butter into the chia pudding mixture before setting it.

The Health Benefits of Chia Seeds in This Recipe

Chia seeds are the cornerstone of this recipe, providing a host of nutritional benefits that make Mango and Dragon Fruit Chia Pudding not just a delicious treat, but a health-conscious choice. Chia seeds are an excellent source of fiber, with just one ounce providing 11 grams of fiber. This high fiber content aids in digestion, promotes satiety, and helps maintain healthy blood sugar levels.

Chia seeds are also rich in omega-3 fatty acids, which are important for heart health and reducing inflammation in the body. These healthy fats also support brain function and can help improve mood and cognitive performance. Additionally, chia seeds are packed with protein, making this pudding a satisfying and energy-boosting option.

Rich in antioxidants, chia seeds help protect the body from free radical damage, supporting overall health and reducing the risk of chronic diseases. The antioxidants in chia seeds, along with those found in the mango and dragon fruit, help combat oxidative stress and support immune function.

Conclusion

Mango and Dragon Fruit Chia Pudding is a deliciously refreshing and nutrient-packed treat that provides a perfect way to start your day or enjoy as a midday snack. The vibrant colors and tropical flavors make it a visually appealing dish, while the combination of chia seeds, coconut milk, and fruit provides a wealth of health benefits. From supporting digestive health to providing essential vitamins, antioxidants, and omega-3 fatty acids, this chia pudding is as good for your body as it is for your taste buds.

The simplicity of this recipe, along with its versatility and ability to be made in advance, makes it a practical addition to any meal prep routine. Whether you enjoy it for breakfast, as a snack, or as a dessert, Mango and Dragon Fruit Chia Pudding offers a satisfying, indulgent experience that nourishes the body and delights the senses. This tropical twist on chia pudding will undoubtedly become a favorite for anyone seeking a healthy and delicious treat.