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Mango Chia Pudding
Chia seeds soaked overnight in milk and hung curd, layered with ripe mango: a no-cook dessert with no added sugar and 7 g fibre.
- Region
- Modern
- Status
- Modern recipe — no traditional claim
- Diet label
- Strictly vegetarian, egg-free
- Time
- Prep 10 min · Soak 4 h or overnight
- Serves
- 2 (about 280 g each)
- Difficulty
- Easy
- Good for
- Make-ahead dessert, breakfast in summer
- Tags
- Good source · No added sugar · High fibre · Soy-free · Whey-free · Gluten-free · Meal-prep friendly
- Allergens
- Milk
Nutrition (estimated)
- Calories
- 240 kcal
- Protein
- 10 g
- Carbs
- 19 g
- Fat
- 12 g
- Fibre
- 7 g
Headline values are per serving, as written.
| kcal | Protein | Carbs | Fat | Sat fat | Fibre | Total sugars | Added sugar | Protein per 100 kcal | |
|---|---|---|---|---|---|---|---|---|---|
| As written | 240 | 10 g | 19 g | 12 g | 5 g | 7 g | 16 g | 0 g | 4.0 g |
Good source. All sugars are from mango and milk. Chia values from USDA FoodData Central (no IFCT entry). Values checked against IFCT 2017 on 15 Oct 2026.
Ingredients
- 300 ml toned milk · 80 g hung curd · 30 g chia seeds
- 150 g ripe mango, diced · ¼ tsp cardamom
Method
- Whisk milk, hung curd and cardamom until smooth.
- Stir in chia seeds. Rest 10 minutes, then stir again to break up any clumps.
- Cover and refrigerate at least 4 hours or overnight, until thick and spoonable.
- Layer in glasses with the mango. Serve chilled.
Protein optimisation
- Milk supplies 4.5 g per serving, hung curd 2.5 g, chia 2.5 g.
- Boost: increase hung curd to 150 g (+2 g protein, +35 kcal per serving) for a thicker pudding.
Variations, serving and storage
- Seasonal: jamun, strawberries or chopped chikoo in place of mango.
- Substitution: sabja (basil) seeds soak faster but have less protein and fat.
- Storage: 2 days refrigerated (add mango on the day).
- Food safety: always soak chia before eating; dry chia swells and can be a choking hazard.
- Meal prep: excellent.
Nutrition values are estimates calculated from the Indian Food Composition Tables 2017 (ICMR-NIN) and typical product labels. They have not been laboratory-analysed and will vary with your ingredients, brands and cooking. Recipes are for healthy adults and are general information only, not a substitute for advice from a doctor or qualified dietitian. If you are pregnant or breastfeeding, cooking for children, have food allergies, or live with kidney disease, diabetes or any other medical condition, please take professional advice about your diet. From the collection Protein-Rich India by Dr. Shantanu Deshpande · drshantanudeshpande.com