Banana Chia Pudding Recipe with Ingredients & Nutrition

Banana chia pudding is a nutritious and delicious treat that combines the creamy texture of pudding with the health benefits of chia seeds and the natural sweetness of ripe bananas. To prepare banana chia pudding, ripe bananas are mashed and blended with milk (regular or plant-based like almond or coconut milk) until smooth. Chia seeds, known for their high fiber and omega-3 content, are then stirred into the banana mixture.

As the pudding sets in the refrigerator for a few hours or overnight, the chia seeds absorb the liquid and thicken the pudding to a creamy consistency. The result is a subtly sweet pudding with a hint of banana flavor, enriched with the nutty crunch of chia seeds. Banana chia pudding can be customized with toppings such as fresh fruit slices, nuts, or a drizzle of honey, making it not only a satisfying breakfast or snack but also a versatile and wholesome dessert option

Banana Chia Pudding Recipe

Creating Banana vegan chia pudding in an air fryer is an innovative twist, offering a unique cooking method that ensures a creamy texture and delicious flavor. Here’s a detailed step-by-step recipe:

Ingredients:

• 2 ripe bananas
• 1 cup milk (regular dairy milk, almond milk, coconut milk, etc.)
• 1/4 cup chia seeds
• 1 tablespoon honey or maple syrup (optional, for sweetness)
• 1/2 teaspoon vanilla extract (optional, for flavor)

Equipment:

• Air fryer with baking pan or dish that fits inside
• Mixing bowl
• Blender or food processor

Step-by-Step Instructions:

Preparation:

• Peel and roughly chop the ripe bananas.
• In a mixing bowl, combine the chopped bananas, milk, chia seeds, honey or maple syrup (if using), and vanilla extract (if using).

Blend:

• Use a blender or food processor to blend the mixture until smooth and well combined. This step helps break down the bananas and ensures even distribution of ingredients.

1. Resting Time:
   • Let the mixture rest for about 10-15 minutes. This allows the chia seeds to start absorbing the liquid and begin thickening the pudding.
2. Preheat Air Fryer:
   • Preheat your air fryer to 300°F (150°C) for about 3-5 minutes. This ensures that the air fryer is hot and ready for cooking.
3. Prepare Baking Dish:
   • Grease the baking pan or dish that fits inside your air fryer with a little oil or cooking spray. This prevents sticking and makes cleanup easier.
4. Pour Mixture into Dish:
   • Pour the blended banana chia mixture into the greased baking dish. Spread it evenly to ensure even cooking.
5. Air Fry:
   • Place the baking dish inside the preheated air fryer. Cook at 300°F (150°C) for 30-35 minutes. Cooking times may vary slightly depending on the air fryer model and thickness of the pudding layer.
6. Check Doneness:
   • After 30 minutes, check the pudding by inserting a toothpick or knife into the center. It should come out clean or with just a few moist crumbs attached.
7. Cooling:
   • Once cooked, remove the baking dish from the air fryer and allow the banana chia pudding to cool for a few minutes.
8. Serve:
   • Serve warm or chilled, depending on your preference. Optionally, top with fresh fruit slices, nuts, or a sprinkle of cinnamon for added flavor and texture.

Tips:

• Consistency: Adjust the cooking time slightly if you prefer a firmer or softer pudding texture.
• Storage: Store any leftovers in an airtight container in the refrigerator for up to 2-3 days. Banana chia pudding can be enjoyed cold or reheated gently in the microwave.
• Variations: Experiment with different toppings such as shredded coconut, chocolate chips, or a dollop of yogurt to customize your air fryer banana chia pudding.

By following these detailed steps, you can create a delicious and nutritious banana chia pudding using your air fryer, perfect for a wholesome breakfast or satisfying dessert.

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Banana Chia Pudding Nutrition

Calories:Banana chia pudding is generally moderate in calories, depending on the ingredients used and serving size. On average, a serving (approximately 1 cup) contains around 150-200 calories.

Protein: Chia seeds are a good source of plant-based protein. A serving of banana chia pudding typically provides about 4-6 grams of protein, contributing to muscle repair and overall body function.

Fiber: Chia seeds are rich in dietary fiber, which aids digestion and promotes a feeling of fullness. A serving of banana chia pudding can contain around 8-10 grams of fiber, helping to regulate bowel movements and support gut health.

Healthy Fats: Chia seeds are high in omega-3 fatty acids, a type of healthy fat beneficial for heart health and inflammation reduction. A serving of banana chia pudding contributes approximately 10-15 grams of healthy fats.

Vitamins and Minerals: Banana chia pudding is a good source of several essential vitamins and minerals, including:

Calcium: Important for bone health and muscle function.

Magnesium: Supports nerve function, muscle relaxation, and energy production.

Phosphorus: Helps maintain strong bones and teeth.

Potassium: Important for maintaining electrolyte balance and blood pressure regulation.

Antioxidants: Bananas and chia seeds contain antioxidants like vitamin C and flavonoids, which help protect cells from damage caused by free radicals and support overall immune health.

Low in Added Sugars: When prepared without additional sweeteners like honey or maple syrup, banana chia pudding is naturally low in added sugars. This makes it a healthier option compared to many commercial desserts.

Gluten-Free and Vegan: Banana chia pudding can easily be made gluten-free and vegan by using gluten-free oats and plant-based milk alternatives like almond milk or coconut milk.

Satiety: The combination of fiber, protein, and healthy fats in banana chia pudding promotes satiety and can help control appetite, making it a satisfying and nutritious snack or meal option.

Versatility: This pudding is versatile and can be customized with various toppings and flavors, allowing for creative adaptations to suit different dietary preferences and nutritional needs.

By incorporating banana chia pudding into your diet, you can enjoy a nutrient-dense and flavorful dish that supports overall health and well-being. Adjust ingredients and portion sizes to meet specific dietary goals and preferences.

Chia Pudding Meal Prep

• Ingredients: Gather chia seeds, milk (dairy or plant-based), sweetener (optional), and flavorings (vanilla extract, cocoa powder, etc.).
• Mixing: In a bowl or jar, combine chia seeds, milk, and any desired sweeteners or flavorings. Stir well to avoid clumping.
• Refrigeration: Cover the mixture and refrigerate for at least 4 hours or overnight. This allows the chia seeds to absorb the liquid and form a pudding-like consistency.
• Stirring: Stir the mixture occasionally during refrigeration to ensure even distribution and prevent clumping.
• Portioning: After refrigeration, divide the chia pudding into individual serving containers or jars.
• Toppings: Add toppings like fresh fruit, nuts, seeds, or granola just before serving to maintain freshness and texture.
• Storage: Store prepared chia pudding in the refrigerator for up to 4-5 days. It can be portioned and stored in airtight containers for easy grab-and-go meals or snacks.
• Variations: Experiment with different flavors and toppings to create variety in your meal prep, ensuring you have a nutritious and satisfying option ready whenever you need it.