Easy and Healthy Flaxseed Pudding

This easy flaxseed pudding recipe combines the goodness of flaxseeds with a delightful blend of flavors and textures to create a delicious breakfast or easy snack.

I love having healthy and easy breakfasts ready to grab in the fridge for a busy morning. These gluten-free blackberry muffins and this pudding are staples in my house!

Whether you're seeking the perfect breakfast option, a healthy snack, or a guilt-free dessert, flax seed pudding offers a versatile canvas for creativity. This recipe uses simple ingredients as its base, letting you get creative by adding your favorite toppings to create a simple but healthy breakfast.

Jump to:

• Ingredients
• Substitutions
• Step by step
• Health Benefits of Flaxseed
• Difference Between Flaxseed Pudding and Chia Seed Pudding
• Ground Flaxseed vs. Whole Flaxseed
• Frequently asked questions
• Toppings, Add-Ins, Variations
• Storing
• Recipe

Ingredients

Substitutions

Flaxseeds- You can use brown or golden flaxseeds. I use preground flaxseeds or flax meal, but if you can't find preground you can ground your own flaxseed meal. Add the tiny seeds to a high-powered food processor or blender and blend until they are fully ground.

Almond milk- You can use whatever kind of plant-based milk that you like. I usually use non-dairy milk like unsweetened almond milk, oat milk, soy milk, or coconut milk but regular milk works just fine.

Maple syrup- You can use honey or agave syrup instead of maple syrup.

Cinnamon- I love using cinnamon but you can use pumpkin pie spice, nutmeg, or allspice. Any spice you like will work great!

Vanilla extract- You can use any kind of extract in this flaxseed pudding recipe. Almond extract, lemon extract, raspberry extract, or even peppermint extract would work.

Step by step

1. Add the flaxseed to a large mixing bowl. I like to use a bowl with a handle and spout because it makes it easy to pour the pudding mixture into individual jars.
2. Pour in the milk and stir or whisk the flaxseeds and milk together.
3. Add the vanilla extract, maple syrup, and cinnamon, and whisk or stir together the pudding ingredients.
4. Pour the pudding mixture into individual glasses or cups and let sit in the refrigerator for 1 hour or up to 24 hours to let set. You can also let it sit in the mixing bowl to set in the fridge then add it to individual cups.

Health Benefits of Flaxseed

Flaxseeds are small, nutrient-packed powerhouses that offer a wide range of health benefits when incorporated into your diet. To enjoy these health benefits, you can incorporate flaxseeds into your diet by adding them to smoothies, oatmeal, yogurt, baked goods, or even as a topping for salads. However, flaxseeds are more easily digested and their nutrients are absorbed when they are ground, so consider using ground flaxseeds for maximum benefit.

Here are some of the key health benefits of flaxseeds:

• Rich in Omega-3 Fatty Acids
• Digestive Health
• Weight Management
• Hormonal Balance
• Reduced Risk of Certain Cancers
• Heart Health
• Cholesterol Reduction
• Blood Sugar Control
• Anti-Inflammatory Effects

Difference Between Flaxseed Pudding and Chia Seed Pudding

Flaxseed pudding and chia pudding are two popular and nutritious pudding alternatives, both known for their health benefits and versatility. The choice between them often comes down to personal preference for texture, flavor, and the desired soaking time. Both can be a valuable addition to a balanced diet, providing essential nutrients and culinary versatility.

While they share some similarities, there are key differences between the two:

• Texture:
  • Flax Pudding: Flax pudding tends to have a thicker and somewhat gelatinous texture compared to chia seed pudding.
  • Chia Pudding: Chia pudding has a unique gel-like texture when the seeds absorb liquid. It's known for its tapioca-like consistency.
• Flavor:
  • Flax Pudding: Flax pudding has a slightly nuttier flavor, which can be complemented with different flavors such as sweeteners, fruits, and spices.
  • Chia Pudding: Chia pudding has a more neutral taste, allowing it to easily take on the flavors of other ingredients added to it. It can be sweetened and flavored however you like.
• Preparation:
  • Flax Pudding: Flax pudding can be prepared by mixing ground flaxseeds with milk and allowing it to sit and thicken for a short period, typically around 10-15 minutes. It doesn't require as much time to thicken as chia seed pudding.
  • Chia Pudding: Chia pudding requires a longer soaking time, typically several hours or overnight, as the chia seeds need time to absorb the liquid and achieve their characteristic gel-like consistency.
• Nutrition:
  • Both are highly nutritious. They are rich in fiber, omega-3 fatty acids, and various essential vitamins and minerals.
  • Flax pudding may have a slightly higher omega-3 content due to the flaxseeds, while chia seed pudding is renowned for its fiber content and ability to absorb liquid, making it incredibly filling.

Ground Flaxseed vs. Whole Flaxseed

Both ground and whole are popular choices for incorporating flaxseeds into your diet, but they have some differences in terms of nutrition, versatility, and how they can be used. Ground flaxseed is generally more convenient and nutritionally accessible due to its easy digestibility. However, if you prefer whole flaxseed for texture or have the means to grind it before use, it can be a viable option as well. Ultimately, the choice between the two depends on your dietary preferences and how you plan to incorporate flaxseeds into your meals.

Here's a comparison between ground flaxseed and whole flaxseed:

Ground Flaxseed:

• Nutrition: Ground flaxseed is easier for your body to digest and absorb nutrients compared to whole flaxseed. This is because the outer shell of whole flaxseed is tough and can make it difficult for your digestive system to break down and access the nutrients inside.
• Omega-3 Fatty Acids: Ground flaxseed is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. Grinding the seeds exposes the inner core, which contains the highest concentration of ALA.
• Fiber: Ground flaxseed retains all the fiber content of whole flaxseed. It's rich in both soluble and insoluble fiber, which is beneficial for digestion and overall health.
• Versatility: Ground flaxseed is more versatile than whole flaxseed because it can be easily incorporated into a wide range of recipes. You can add it to smoothies, oatmeal, yogurt, baked goods, and more without altering the texture significantly.
• Shelf Life: Ground flaxseed has a shorter shelf life than whole flaxseed because the grinding process exposes the inner core to oxygen, which can lead to quicker oxidation. To maximize freshness, store ground flaxseed in the refrigerator or freezer.
• Flavor: Ground flaxseed has a mild, nutty flavor that can enhance the taste of various dishes without being overpowering.

Whole Flaxseed:

• Nutrition: Whole flaxseed retains its nutritional integrity, including its tough outer shell. While it provides the same nutrients as ground flaxseed, some of these nutrients may not be as readily available to the body due to the protective shell.
• Fiber: Whole flaxseed contains fiber, but the outer shell is a significant source of insoluble fiber. This fiber can be less accessible to your body's digestive enzymes, so you may not receive the full benefit of the fiber content when consuming whole flaxseed.
• Versatility: Whole flaxseed is less versatile than ground flaxseed because it cannot be easily incorporated into specific recipes. To fully benefit from the nutrients in whole flaxseed, you should grind it before use. You can use a coffee grinder or a dedicated flaxseed grinder for this purpose.
• Shelf Life: Whole flaxseed has a longer shelf life compared to ground flaxseed since the protective outer shell helps preserve the seeds from oxidation. However, it's still a good idea to store whole flaxseed in an airtight container in a cool, dark place.

Frequently asked questions

Toppings, Add-Ins, Variations

There are lots of fun ways you can customize your pudding and change up the flavors.

Here are some of my favorite toppings and ways to make it.

• Chocolate: Add cocoa powder to your pudding mix for a chocolaty flavor. You can also add chocolate chips or cacao nibs for a fun twist.
• Berry: This is my favorite way to make flaxseed pudding. I love adding whatever fresh fruit I have on hand.
• Pumpkin Spice: Add in pumpkin puree and pumpkin pie spice and you have a delicious fall treat.
• Matcha Green Tea: Add in your favorite matcha powder.
• Almond Joy: Add cocoa powder to your pudding mix and use almond extract instead of vanilla extract. Then top your pudding with shredded coconut and almonds and even a drizzle of almond butter.
• Spiced Apple: Add some applesauce, cinnamon, and nutmeg to your pudding mix. Then top with chopped apple or cooked cinnamon apples.
• Tropical: Use coconut milk in your pudding mixture then top with pineapple, mango, or papaya and coconut flakes.
• Peanut Butter: Add a little bit of peanut butter to the pudding mixture then you can top the pudding with a drizzle of peanut butter. If you add peanut butter to the pudding mixture make sure to not add too much so you keep the creamy texture and pudding consistency.

Storing

Storing flaxseed pudding properly is essential to maintain its freshness. Flaxseed pudding should be stored in an airtight container in the refrigerator to keep it fresh. I like to store mine in individual servings in a glass jar, like a mason jar. As a general rule, it's safe to store flaxseed pudding in the refrigerator for up to 3-4 days.

Flaxseed pudding may thicken slightly during refrigeration due to the natural thickening properties of flaxseeds. If it becomes too thick for your liking, you can thin it out with a little more milk.

If you have a large batch of flaxseed pudding that you won't be able to eat within a few days, you can freeze portions for longer-term storage. Place the pudding in an airtight container or freezer-safe bag, leaving some room for expansion, and store it in the freezer for up to 1-2 months. Thaw frozen pudding in the refrigerator before serving, and stir well to restore its texture.

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Recipe